Prenatal - Pilates during Pregnancy
If you are new to Pilates you can start any time after 12 weeks of pregnancy, after your first trimester. Pilates will help keep you strong, toned and supple and feeling good.
We have a separate Pilates class for pregnant ladies and new mums as normal Pilates uses the abdominal muscles in every exercise, which during pregnancy you should not be working.
If you are unsure of what exercises ( at class or at home) you can do whilst pregnant, double check with your doctor or physiotherapist who will provide impartial professional advise based on your medical history and lifestyle.
Please consult your doctor before attending this and any exercise classes.
Pre Natal Pilates. There are many benefits to doing Pilates throughout your pregnancy. The main focusses you will work in is maintaining a safe healthy posture as much as possible when your whole body is changing as your baby grows and alters your centre of gravity, back strength and posture, joints loosen, and you have this new weight to support from bump to breasts. We will work on your pelvic floor to keep them strong, gaining control of them more thoroughly so that you are able to control them to strengthen and maintain tone, but also to actively relax them at times, this will help you prepare for the birth. We will also pay attention to breathing, as your bump altered your lung capacity and position, and help you relax and keep calm throughout your pregnancy. Extra care must always be taken to prevent over stretching as your body adapts and hormones alter your joints ( Specifically the hormone Relaxin which can cause your joints to soften and stretch, becoming substantially more mobile.)
Pilates is suitable for ladies right up to the birth if you are happy and healthy.
As will all exercise, before commencing your first class, you will be required to complete a health form (ParQ form) and a PARMEDX form ( specific for pre/ante and post natal ladies) and approval from your Doctor to commence class. If you have any questions on your pregnancy and exercise, your Doctor or Physiotherapist is always the best person to ask questions as they have your full medical history. Blank forms can be found attached here.
I am very happy to take feedback from your Doctor / physiotherapist if you have any specific to consider for you and your body.
Post natal Pilates - Pilates for new mums
You can start Pilates from 6 weeks after birth, or 12 weeks if you have had a Caesarian or any complications. Again, please always consult your doctor before attending these classes, and get the go ahead following your 6 week check before you start class or private Pilates sessions. ( As with all exercise).
As with pregnant ladies, and all exercises post natal, you will be required to complete a health form ( ParQ form) and a PARMEDX form ( specific for pre/ante and post natal ladies) and approval from your Doctor to commence class. Blank forms can be found attached here.
During your Post Natal Pilates class, we will focus on improving your postural alignment in the exercises as most women develop an altered pelvis and spine adapted from your bump. We will also work on strengthen your pelvic floor, and your deep abdominals gently getting them back to your pre-baby tone. We will also pay attention to breathing, as your bump altered your lung capacity and position.We will also pay attention to breathing, as per all Pilates exercises. Another main focus will be on shoulders and neck, reducing tension carried here as well as toning and strengthening to help to with a growing baby! As often experienced in pregnancy, the hormone Relaxin and be in your body affecting your joint mobility for 9 months after birth, again care must be taken not to overstretch and damage your joints. We will work on strengthening them in a safe way.
Please consult your doctor before attending classes.
Pilates can, pregnancy permitting, be done right up to the birth, and following that commence 6 weeks following birth.
To join classes, always get the go ahead with your doctor before commencing any exercise plan. At the start of your first class, you will be required to sign a health form ( ParQ) reminding you of things to look out for, and to confirm you are fit and healthy to proceed having discussed the class with your doctor first.Download Pre and Post Natal PARQ form