I haven't had a chance to really try prenatal Pilates videos because I've never had a reason to check any out myself yet. But I would guess that just about any DVD you find will be pretty decent. There is a huge selection of things like that available now on amazon and the reviews would probably be helpful. I believe Tracey Mallet created one. She's a great instructor and I've enjoyed her other DVDs, so maybe look for one from her. I've never been disappointed with the DVD series/brand "10 Minute Solution" either, and although I haven't tried it, I know they have a prenatal Pilates one.
As a certified Pilates instructor, here are the general tips I'd give for modifying your current Pilates routine (or any DVD):
- Lie on your stomach as much as you want--as long as it is comfortable. You'll eventually reach the point where prone (lying on belly) exercises just are no longer comfortable, so that would be the point to stop. Many exercises can be modified in a kneeling or quadruped (hands and knees) position.
- It's generally OK to lie supine (on your back) for up to a few minutes, especially early on in the first trimester or so. Most professionals will tell you "don't lie on your back at all" but you will feel winded or tired and get up long before you'd ever lie there too long to cause serious damage. Still, it's good advice to heed to: Lie down on your back sparingly. You can adapt those supine exercises by propping your upper body up on several pillows so it's angled and not flat, by lying on a "wedge" shaped prop, or by propping yourself up on your elbows (under the shoulders) so your upper spine, neck and head are lifted
- Avoid inversions and twists/spinal rotations. This is a serious one. It can cause the placenta to tear away from the uterine wall or something crazy--so best to not even risk it.
- Only do what is cleared by your doctor in terms of frequency, intensity, duration for all exercise programs
- Mostly, listen to your body. Watch your form as the hips begin to relax and open more in the third trimester as it can cause misalignment and overstretching if you're not careful.
Congrats on your pregnancy and good luck! A solid Pilates program will help strengthen you kegels, lift the pelvic floor, and help you rebuild your core more easily post-partum.
| December Minutes: 376