Pregnant Pilates Classes Washington DC

Local resource for pregnant pilates classes in Washington, DC. Includes detailed information on local businesses that provide access to pregnant pilates classes, prenatal fitness classes, and prenatal yoga classes, as well as advice and content on pregnancy and exercise, pregnancy exercises, and healthy pregnancies.

Washington Snap Fitness
1111 Congress St.
Washington, DC
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

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Pentagon Square Bally Total Fitness
1201 S Joyce St
Arlington, VA
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Parking, Personal Training, Pilates, Sauna, Yoga

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Arlington Snap Fitness
Wilson Blvd & N Randolph St
Arlington, VA
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Alexandria-Old Town Snap Fitness
(703) 299-9499
1315 King Street
Alexandria, VA
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Greenbelt Bally Total Fitness
7415 Greenbelt Rd
Greenbelt, MD
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Martial Arts, Parking, Personal Training, Pilates, Pool, Raquetball, Reaction Cycling, Sauna, Whirl Pool, Yoga

Data Provided By:
L Street Bally Total Fitness
2000 L St NW
Washington, DC
Programs & Services
Bilingual staff, Cardio Equipment, Group Exercise Studio, Massage, Parking, Personal Training, Pilates, Reaction Cycling, Sauna, Yoga

Data Provided By:
Arlington Snap Fitness
15th St. S. & So. Fern St.
Arlington, VA
Programs & Services
Circuit Training, Elliptical Trainers, Free Weights, Personal Training, Pilates, Stair Climber, Stationary Bikes, Towel Service, Treadmill, Weight Machines

Data Provided By:
Belcrest Bally Total Fitness
2970 Belcrest Center Dr #202
Hyattsville, MD
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Martial Arts, Parking, Personal Training, Pilates, Pool, Reaction Cycling, Sauna, Steam Room, Whirl Pool, Yoga

Data Provided By:
Balance Pilates & Yoga Studio
(301) 231-7712
8411 Battery Ln
Bethesda, MD
 
Wheaton II Bally Total Fitness
11010 Veirs Mill Rd
Silver Spring, MD
Programs & Services
Bilingual staff, Cardio Equipment, Child Center, Group Exercise Studio, Parking, Personal Training, Pilates, Pool, Reaction Cycling, Sauna, Steam Room, Whirl Pool, Yoga

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Pilates and Pregnancy: Safe Ab Exercises

Pilates Ab exercise for pregnant women

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By Debbi Goodman, MSPT

Pilates is a wonderful form of exercise for pregnant women. Through Pilates, women can stay strong and fit throughout their pregnancies. Pilates can help women stay connected to their changing body, improve posture and reduce pregnancy aches and pains. However, Pilates instructors working with this population need to be knowledgeable about the anatomical and physiological changes that occur during pregnancy, as well as about the birth process. In addition, it is extremely important that Pilates instructors have a clear understanding of how pregnancy affects the abdominal muscles.

Pregnancy: A Real Ab Stretch
During the course of pregnancy, the abdominal muscles will stretch by over 50 percent of their original length. Strengthening the abdominal muscles is critical during pregnancy to help support the growing uterus, decrease lumbar compression and reduce pelvic pressure. Women who practice safe abdominal strengthening during pregnancy have less low back pain, less pelvic pain, better mobility, easier deliveries and faster recoveries.

During pregnancy, a hormone is present, called relaxin, which helps to increase laxity of all the muscles, joints, ligaments and joint capsules. The purpose of this hormone is to increase mobility of the tissues so that the body is able to accommodate the rapid fetal growth and prepare the body for delivery. The abdominal muscles are most directly affected by the growing fetus and have the ability to stretch significantly as the fetus grows.

The Diastasis Recti
At about 20 weeks and often sooner for a second pregnancy, the rectus abdominus will begin to separate along the linea alba with the two rectus halves moving laterally. This is called a diastasis recti.

Diagram courtesy of Healthy Moms Fitness

This is a normal occurrence during pregnancy, and this will occur in almost all women. However, when the diastasis recti occurs, there is less support for the lower back, which often results in an increase in low back pain or other discomforts. In addition, women who do not control the size of the diastasis may have difficulty closing it postpartum and may be at risk for an umbilical hernia, especially if there is a subsequent pregnancy without proper closure of the separation.

 

Exercises to Avoid During Pregnancy
Pilates instructors working with pregnant women need to pay careful attention to making sure the chosen exercises are appropriate for this group. Exercises that make the diastasis worse are any movements that require the rectus abdominus to contract strongly against gravity. When the rectus is asked to contract strongly, if the integrity of the muscle is lost, the two halves of the muscle will shorten and contract as two separate units with each half moving laterally. This, in turn, opens the separation further.

Precautions need to be taken during any supine exercises that involve lifting the head and shoulders off the gro...

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