Pilates for Mums to Be .......

Pre/Post Natal

Pregnancy is such a beautiful and life-changing experience. Exercising during pregnancy is beneficial for both mum and baby. Research shows it can support the baby’s brain growth and development. For mum staying in shape while expecting has numerous advantages for her overall well-being. From easing pregnancy-related aches and pains to managing stress, it can help with conditions like gestational diabetes and preeclampsia. It also prepares you for the birth and life after, although in my opinion nobody can prepare you for this!

First Trimester

Although it’s considered safe to maintain your regular workouts during the first few months of pregnancy you might be feeling low-energy, fatigued, and/or nauseous. Take care not to overexert or overheat your body, and above all, don’t push yourself. Regarding your Pilates workouts, there’s nothing specific that you can’t do just yet, but it’s a good time to get educated to ensure you take time to focus on positioning and sequencing.

Second Trimester

The second trimester is usually the time when “mums to be” feel most energetic during pregnancy. You may be tempted to push yourself, but it’s important to be aware that your weight and center of gravity are going through a period of flux, which can throw your balance and alignment off-kilter. Exercises will need to be modified at this stage.  You may also be told not to flex or rotate your spine, but you will be doing all of these things once the baby is born without thinking.  It is important to continue our spiralling nature to ensure we rebound and recoil and learn how to do this safely.

Third Trimester

You're almost there! Tiredness can kick in so be as kind to yourself as possible and remember to breathe! In addition to the belly, most women find that their breasts are growing, too, which can lead to back pain. Add some upper body mobility with some lovely spiralling movements to counteract your newfound body alignment. 

Postnatal/Postpartum

Congratulations on your little bundle. Caring for a newborn can be overwhelming, so self-care is of the utmost importance. Accept any help that is offered and sleep when your baby sleeps, housework doesn’t matter right now! Postnatal pilates can help prevent common postpartum issues such as lower back pain and shoulder tension as a result of carrying and feeding your baby. Whether you’ve had a vaginal delivery or a C-section, Pilates can help accelerate the recovery process, making you feel calmer and more connected. Furthermore, the right Pilates exercises can also help heal diastatis recti the excessive separation of the abdominals common in postpartum women.  Knowing how to look after your scar after a c-section is key too.

The Pilates Pod can assist you throughout your whole journey.  Email or call Sarah on 07786 133755 or info@pilates-pod.co.uk

10.7.2024