Pilates is one of the safest most effective ways to exercise during the second and third trimesters of pregnancy. Strengthening the pelvic floor prepares the body for a smooth prenatal phase and birth. All teachers in the Pilates equipment studio are trained to work with pre and postnatal clients, offering individualised sessions for pre and postnatal requirements, to help make this special time an empowering journey in mind and body. All clients must begin with an introductory session and be cleared by their doctor to start Pilates.
when to practice
It is not recommended to practice during the first trimester and we recommend you wait until the second trimester to exercise. Start during your second trimester and make the most of high energy levels and practise Pilates to benefit you in the following months until before birth. You may be heavy and achy but rest assured that Pilates helps all of the conditions associated with pregnancy, including improving posture, circulation and well-being. It also helps prepare for giving birth and for a quicker recovery after birth, as well as preparing for the physical demands of motherhood.
Postnatal Pilates classes offer one of the safest and most effective ways to strengthen, realign and get back into shape after having a baby. It quickens postpartum recovery and strengthens the body and mind for the new demands of motherhood. Whether you have had a vaginal or cesarean delivery, a safe Pilates workout is developed to target particular muscle groups problem areas that mothers face after pregnancy.
when to practice
It is recommended that you wait a minimum of six weeks after delivery to start exercising again. However, if you have had a cesarean section, then it is highly recommended that you wait eight to twelve weeks before starting postnatal Pilates. Always consult your doctor before returning to exercise and inform the teacher at the start of the session where you are in your postnatal phase so the session can be tailored just for you.
the benefits of pre + post natal pilates
- Strengthens pelvic floor muscles
- Relieves strain on joints due to pregnancy and reduces backache
- Builds key muscle for rapid recovery
- Increases energy
- Improves sleep
- Improves circulation
- Can prevent and control problems associated with pubic symphysis dysfunction
- Improves awareness and control of the pelvic floor and the breath in preparation for childbirth
- Keep ankles, legs, upper-body and arms strong and mobile in preparation for an active birth and for the physical demands after birth
- Firm-up an strengthen the body's core muscles
- By creating a "girdle" around your middle you will develop greater strength in your back and stomach muscles
- Increases arm strength
- Improves posture
- Reduces back pain and tenderness
- Overall conditioning
- Decreased anxiety and increases energy