Pilates For Pregnancy
Pilates for pregnancy classes are mixed-level 1 & 2. These classes provide pregnant mums-to-be safe Pilates exercise during pregnancy.
Our prenatal classes are aimed for clients in their second trimester and up.
At 20 weeks you will not be exercising lying down flat on your back (supine) or lying down on your front (prone). However, you will still be able to exercise your abdominal oblique muscles safely, and postural (upper back) muscles with the help of the Pilates reformer.
We add infinite modifications to suit our client’s individual needs. Our instructors are certified in Pilates ante and post natal. Our exercises keep shorter levers, take breaks more often, and keep your exertion levels manageable, but you will still get a great workout while you’re pregnant. If you are clear by your GP to do Pilates for pregnancy, this is your class.
Pilates for pregnancy will help you maintain and improve core strength in order to reduce lower back pain while pregnant, maintain pelvic floor strength and to help you reduce down time after delivery.
Prevent and Help Reduce Low Back Pain
Strengthening your deep core, oblique muscles and pelvic floor muscle tone (PFM) can help prevent and reduce low lack pain. This is because the co-contraction of the deep abdominal muscles and PFM aid in spinal stabilisation. “Studies have shown that the abdominal-muscle activity is a normal response to Pelvic Floor Muscle (PFM) activity, and increase in electromyography (EMG) activity of the PFM concomitant with abdominal-muscle contraction was also reported” (Tahan et al. 2013)
Additionally, mobilising your spine during pregnancy may help reduce mid and low back pain during this time when your spine undergoes changes to accommodate your baby’s weight in the womb.
Download our Pilates for pregnancy PDF
When can I Start?
If your doctor gives you the clear to exercise you can join our prenatal Pilates classes or book one-on-one sessions. We can tailor Pilates for pregnancy workouts for you so that you are able to keep in shape during your pregnancy. It will be easier to return to your prenatal shape after delivery if you have been keeping active during your pregnancy. We will work on core stability, upper torso strength, thighs, arms, seat muscles, and keep your mobility and tone throughout your pregnancy.
Pilates classes for pregnancy in Kensington
By strengthening your arms shoulders, legs, and oblique abdominal muscles you will be able to cope better with carrying the weight of your baby as he grows.
POST NATAL PILATES REFORMER CLASSES
Safe Pilates Exercise while Breast Feeding
After delivery, and especially if you’re breast feeding, you will need to be careful as your body will still be producing high hormone levels of relaxin which may compromise the integrity of your ligaments (commonly around the pelvis).
Diastasis Recti:
If you suffer from a wide separation between tour abdominal muscles (diastasis recti), you must be careful and strengthen your deep abdominal muscles. Many forms of exercise tend to overtrain the superficial recuts abdominis and in this case you run the risk of increasing the separation . Therefore, it is very important that you exercise with someone who will safely guide you through this process. Our instructors are qualified in ante and post natal Pilates for pregnancy and offer personal training sessions specifically tailored for your own needs.
Get back your body and shape. Join our weekly Post Natal Pilates classes today!
BOOK Pilates for Pregnancy in Kensington & Chelsea online
or contact us on 02078541934 for an assessment.
References:
Tahan, N., Arab, A.M., Vaseghi, B., Khademi, K., 2013. Electromyographic evaluation of abdominal-muscle function with and without concomitant pelvic-floor-muscle contraction. Journal of sport rehabilitation 22, 108–114.
