PRENATAL AND POSTNATAL PILATES
Pilates is ideal during normal healthy pregnancy to maintain strength and balance, to avoid common pregnancy issues and to prepare for delivery.
It is also excellent as a post-natal exercise routine when fatigue, weakened abdominals, the demands of breastfeeding and day-to-day care of a baby make it quite difficult for women to regain their strength, vitality and pre-baby bodies!
Pregnancy is a special time in which your body has changing needs which are not addressed in a general Pilates class. For this reason, I prefer to work with clients on a one to one basis, in your own home or at the studio, or in the Tuesday evening pre-natal group classes
WHAT YOU CAN EXPECT FROM YOUR PILATES FOR PREGNANCY PROGRAMME
FIRST TRIMESTER – Relaxation techniques and gentle exercises to improve your posture and lymphatic system
SECOND TRIMESTER – Building on the above and introducing more strength, endurance and agility exercises to prepare your body for the road ahead
THIRD TRIMESTER – Preparing your body for labour. Helping you to stay comfortable right up to your due date. Each exercise helps to work the pelvic region in a way that gives you greater control during delivery – and beyond!
HOW CAN PILATES HELP ME IN PREGNANCY
Pilates strengthens your tummy, back and pelvic floor muscles without straining other joints, so it’s a great exercise to do when you’re pregnant. And we will use the stability ball, hand weights and elastic bands so it’s much more fun than just doing pelvic floor exercises!
Because Pilates targets the exact muscles and functions that can be a problem during pregnancy and after birth, in a safe way, a regular class will help to:
- Strengthen your tummy muscles, to help your body cope with the weight of your growing baby
- Stabilise your joints – Pilates strengthening exercises help offset the joint laxity that comes with hormones released during pregnancy
- Reduces back pain – Weak muscles can lead to back or pelvic pain. Pilates targets the deepest tummy muscles that stabilise your back and pelvis
- Strengthen your pelvic floor, which will help to support your bowel, bladder and uterus (womb) as your baby grows and moves down.
- Helps with balance, as your centre of gravity changes as baby grows. Pilates exercises will help counter these changes to your posture
- Takes the strain off your back and pelvis, by exercising in various positions; such as going on your hands and knees, which is a great position for pregnancy. Towards the end of your pregnancy, it may also help to get your baby in the right position for the birth
- Relax and control your breathing, which is important during labour. It is also a great way of keeping a positive frame of mind throughout your pregnancy
- Put you in touch with other mums-to-be as you take your classes together and chat while you work out