Pre and post natal Pilates
PRE AND POST NATAL PILATES
EXERCISE BEFORE AND AFTER 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 pre and post natal. Researchers have suggested that doing Pre and Post Natal Pilates regularly can be as effective as doing pelvic floor exercises.
Pre Natal Pilates
It can strengthen your pelvic floor, will help to support your bowel, bladder and uterus (womb) as your baby grows and moves down. As a result this may prevent you from leaking small amounts of wee when you cough or sneeze.
The daily changes during pregnancy can affect your centre of gravity and balance. Pilates will help with balance as you may feel a little more clumsy, due to increase in weight to your stomach and breasts. Reformers will allow you to stay grounded whilst keeping performing exercises whilst maintaining postural alignment.
It is important to remember that whole body is changing during pregnancy. These changes need to be taken into account while you’re exercising. Your hormones change which can cause your ligaments to become lax, this can cause instability and increase your risk of muscle strains and ligament sprains. That’s perfectly normal and accordingly, your instructor will need to modify your class to ensure we are not compromising your safety of your babies. Due to these modifications, we suggest you begin with Semi-Private classes so we can work you through your modifications and explain to you why we are changing the exercises.
Exercise is good for you during pregnancy. Your body is undergoing constant changes so you’ll need to limit your session to particular exercises and only work at a comfortable intensity to avoid injury and complications. Due to the intensity of the Free Style classes, we do not recommend them for pregnant woman. Make sure the instructor is always aware you are pregnant before the class begins.
As a rule of thumb, if you have been exercising and doing Pilates leading up to your pregnancy it is safe to continue with that exercise however it is not recommended to start a new exercise routine or take up Pilates once you’ve found out you are pregnant. We suggest, either way you speak to your Doctor and/or Obstetrician to clarify.
Post Natal Pilates
Post Natal Pilates is an excellent next step to strengthen and tone the deep abdominal muscles and pelvic floor, and start to regain your fitness and pre-pregnancy body! It will it ease you back into exercise gently, it’s proven to be highly successful in building up women’s inner core muscles following pregnancy. Pilates deals with issues which may have arisen during pregnancy, in particular it targets the weakened and stretched abdominal muscles known as the pelvic floor. Benefits of our Post Natal Pilates classes include:
- Improved Pelvic Floor function
- Encourage rectus abdominals to come back together after separation during pregnancy
- Regain muscle memory connection to your core
- Back, neck and joint support
- Upper body strengthening to help with feeding
- Improved flexibility, general well being and stress release
- Helps with deep, peaceful sleeping
- Elongation of the spine and correct posture
All Pilates group classes are supervised by experienced instructors who are trained in women’s health however if you are new to Pilates or have health concerns we highly recommend a Pilates Private or Semi-Private Session so you can get individualised instruction with our Fitness Coach. If you are considering Pre and Post Natal Pilates we have some great deals on just book here.
“I’m keeping myself and my baby fit and healthy”
“I have been attending Barre, Mat & Reformer Pilates classes for nearly a year at Active Mind Body, I am currently 7 months pregnant. The instructors have been absolutely amazing as they alter the movements to suit my needs, as I’m somewhat limited to what I can do. Reformer Pilates has helped strengthen my muscles, adjust my posture and ease with my back pain. Barre helps me keep fit, tones my entire body and overall is a great fat burner. Mat Pilate’s helps stretch out my muscles and the movement’s help with stabilizing my spine and pelvis. I attend about 4-5 classes a week and I love the feeling I get after each class knowing that I am in great hands and I’m also keeping myself and my baby fit and healthy” ~ Daisy