Why Pregnancy Pilates?
When I was pregnant with my youngest child, there were no specific ante-natal exercise options locally, apart from aquacise on a Monday morning- less than helpful when working full time! I was very active on falling pregnant, and wanted to continue this , so the option I chose was to buy a Pregnancy Pilates DVD by the APPI, which I did throughout pregnancy a few times a week. We also bought a puppy, so with Pilates and dog walking (not to mention renovating a house!), I managed to have a healthy pregnancy with minimal niggles. Fast forward to completing my APPI certification in Matwork, delivering a couple of years of classes, and a few of the regular clients to class announced they were pregnant. I knew they were big Pilates devotees, and had a little sense that they would want to continue moving and exercising whilst pregnant, and thought the best way to support them in this was to take the Ante & Post Natal course, and start a specific Pregnancy class. And here we are- now nearly 18 months on! By the natural element of this class, it will have a turnover of clients (!), so I have quietly behind the scenes been trying to spread the word that this class is taking place in a lovely venue just outside Kendal. This is my first blog post on my website and where better to start!
What do we do in a class?
The class content will vary week to week to keep it interesting, and also ensure it is relevant to which stage of pregnancy you are moving through.
Elements of a class can include :
Focused breathwork to energise, calm and breath well when space in your body becomes a little more precious.
We work on the pelvic floor through specific cueing, and integrating all of the muscles in and around the pelvis- from the inner thigh, to the buttocks and hamstrings at the back of the legs.
A cardio angle is included in some classes through standing work targetting large muscle groups and involving arm strengthening.
Specific stretches for your comofrt in those hard to reach places as your bump develops.
Strengthening of the muscles “at the back of us” from the shoulder girdle complex to the buttcoks and calves- in preparation for the changes which come in the fourth trimester. Think bending over changing cute stinky bottoms, lifting out of cots, car seat carrying and prolonged sitting/holding feeding your precious bundle.
Sometimes the class is more dynamic, other weeks we slow it down and finish with a guided relaxation in a position of comfort.
What are the benefits?
Some benefits which are backed up by evidence, and others which are proposed to be achieved by taking part in this type of class are as below:
Decreased chance of a significant diastasis recti
Decreased chance of urinary incontinence
Help with optimal positioning of baby
Can ease labour, delivery and recovery
Help to reduce high blood preesure problems
Help to maintain pre-pregnancy cardio-vascular and musculo-skeletal health
Reduce aches and pains associated with pregnancy and strain on lower back
Help with mental health/boost mood
The government guidelines “Physical activity for pregnant women” recommend 150 minutes of moderate intensity exercise a week to include muscle strengthening activity twice a week. With our use of resistance band, small ball and weights in class, I think Pilates fits the bill to fulfil 45 minutes of your weekly total!
https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/829894/5-physical-activity-for-pregnant-women.pdf
A few words from a lady who came to Pregnancy pilates classes:
“ I attend pregnancy pilates and can 100% recommend this class for pregnant ladies. THis class really helps with my lower back. I use some of the exercises/stretches through the week to help with little niggles. Each class is different and Kerry is great at adapting exercises for different abilities which is helpful now my bump is getting bigger.”
All that’s left for me to say is if you are pregnant, and you want to either stay as active as you can or you feel you need to be more active, come along! The time to start Pregnancy Pilates is usually when you are through the first trimester (around 14 weeks usually) and perhaps the sickness and fatigue which can accompany the early days of pregnancy. See the classes as a way also to meet other local mums to be, and have some time for yourself to prepare for motherhood.
Here is a link to my Instagram page showing a few clips of a Pregnancy Pilates class with a fit ball
https://www.instagram.com/p/CScVFBdqnAy/
Thanks for reading. Let me know what you thought! And please share if appropriate.
Kerry
