Pregnancy is a unique and an incredibly exciting time in a person’s life. Whether it is a first or fourth pregnancy each pregnancy is special. Pregnancy also indicates a time of change, especially for the body. Some expectant mothers embrace their new-found curves and growing tummy, whilst others find it difficult to accept the many changes women go through and sometimes feel out of control of their own body. However, you feel during your pregnancy your health and the baby’s health is very important. Studies have shown that practicing Pre-natal Pilates in pregnancy has a positive impact on both mother and baby throughout all stages of pregnancy.
The Pilates Method is the ideal form of exercise for pregnancy, when taught by a fully qualified instructor in aequipped studio such as Chapel Allerton Pilates. Both the nature of the method and the equipment used allow the workout to focus on the body in its entirety, as well as being completely adaptable in terms of range of movement and body positioning. This caters not only to the different stages of pregnancy, but to each individual pregnancy as well.
Pregnancy is no longer seen as a time to rest (although if you need to rest during your pregnancy remember that it is important to listen to your body ) and there is strong evidence supporting the many benefits of exercise pre-, during, and post- pregnancy. The Royal College of Obstetricians and Gynaecologists recommends that expectant women must aim to achieve 150 minutes of moderate intensity exercise per week. Pre-natal Pilates is a great option during pregnancy because it has a huge range of benefits, here are our top 10:
1. Reduce back pain
2. Increase energy
3. Improve posture
4. Increase muscle tone
5. Improve sleeping habits
6. Improve balance
7. Adopt breathing techniques
8. Strength pelvic floor
10. Main a healthy weight
Being active during pregnancy might also improve your ability to cope with labour itself as well as post-natal recovery.
Chapel Allerton Pilates is a specialist in Pre and Post-Natal Pilates health, therefore starting your journey whist pregnant means we can guide you throughout all the stages, including recovery.
Pelvic floor exercises, learnt in Pilates, can begin as soon as the new mother is comfortable following childbirth and feeds ready. A return to Pilates is recommended 6 weeks post birth, after clearance from your Doctor.
Post-Natal Pilates continues to concentrate on the body in its entirety with special consideration on the pelvic floor. Great care also needs to be taken when building back abdominal and pelvic floor strength, due to the possibility of diastasis recti (separation of the abdominal muscles) and pelvic prolapse. The traditional crunch or sit up can only exacerbate these problems, whereas the Pilates method offers many options for supported abdominal work until the diastasis has reduced to 1-2cm. Pilates will also help improve postural imbalances from carrying your new baby and teach you how to lift and carry safely and without strain.
Pregnancy is an incredible and challenging process for the body, therefore it is a hugely important time for the expectant mother to look after herself and her unborn child. With Pilates offering a multitude of benefits it’s one form of exercise all expectant mothers should look at pursuing if it’s available to them.
Chapel Allerton Pilates runs the following classes;
Pre and Post-Natal class options
Pre-Natal & Post-Natal Pilates: Thursday at 6:30pm-7:30pm with Claire
Post Natal class options
Monday 11am-12pm with Jenny
Wednesday 11:30am-12:15pm with Claire
If you have been cleared to exercise by your health care provider Post Natal Pilates is a fun and sociable mat and SpringWall which will help you get your pre-baby body back. The class targets posture, pelvic floor, and full body reconditioning. Tea and coffee is provided after the class and you will have the opportunity to chat and get to know other mums. This is a 45-minute class. Babies welcome!
Pramercise class options
Tuesday at 11am-11:45am – brand new class starting 17th April in Calverley Park with Jenny
Thursday 11:30am-12:15pm at Roundhay Park, re-launching on 12th April with Claire
Pramercise is a 45-minute full body workout class using the principles of Pilates while on the move at the Park. The first class of its kind established in 2005 it is a restorative and energising class without putting your body at risk. We don't run and jump, but we raise your heart rate and tone your body.
Once you have been attending Post-Natal Pilates and feel ready to move onto a regular class without your baby we recommend our new Beginners Mat Class with Danielle starting on Thursday 26th April at 8:30pm. If you have been attending Post Natal look out for a special code which will entitle you to a free class.
Chapel Allerton Pilates also offers highly regarded Post Natal physic (Physique Physio) on site which can assist with Pre Natal and Post Natal issues you might be experiencing. Laura who attended Pre and Post Natal classes as well as Pramercise at Chapel Allerton Pilates had this to say;