QuestionI'm 10 weeks pregnant with my second child (I'm G2P1)and I'm looking for a pilates-type/core-conditioning exercise class in the Berkeley/Oakland area. I've done pilates in the past, but it's been several years. I'm a fairly active person (walking, bike-riding) but not super-fit. Can I take a regular pilates mat class for the next couple of months? And after that, do you know what's available in the Bay Area other than prenatal yoga classes? Thanks in advance for your advice.
AnswerYou can take a regular style Pilates class until about half way through pregnancy, or until your tummy gets 'in the way' of spine flexion.
Most women are advised not to exercise on their backs after about the mid point of pregnancy. It was speculated that this might cause compression of the vena cava, the largest central vein in the body, which carries blood back to the heart. Recent medical studies to not bear this theory out.
You might also have read that exercise on the back can shut off blood supply to the baby. This is not true. Research has shown a small, but insignificant, drop in uterine blood flow when a women lies down on her back, but exercise on the back does not further reduce uterine blood flow. Most articles written by journalists get this important fact wrong!
A very small minority of women will experience dizziness when exercising on their backs. If this happens to you, do not exercise on your back.
There are many of great core exercises that can be done either sitting or standing, and can be done throughout pregnancy. Many pregnant women also enjoy exercising on a large physioball.
As for classes inn the East Bay that are not yoga based, check out Dawn Loretz classes in Oakland. She's a PT who stresses core strength and stability. Her classes are called Physical Fitness for Expectant Women, 510-531-9062.
