We recommend ladies join our Pregnancy Pilates classes any time after their 12 week scan. Ladies can join a full term or part term/drop in option. We recommend booking a term and even if you have baby before the term finishes you can carry over sessions to mum and baby courses.
You can do make up sessions and swap with our general classes if you need to. Cancel 24hrs in advance on any of the Pregnancy Pilates classes and we adapt the exercises for you if needed.
How Pregnancy Pilates can help you during and after birth.
Pelvic floor: We work on Pelvic floor engagement and also release in many different positions, as the feeling is different dependent on what position you are in. Pelvic floor release will really help you in preparation for birth and also during birth, so this is why we prepare you for this in our classes in Clapham and Battersea. This will hopefully make your labour easier and birth more straight forward by helping baby come into this world naturally.
Breathing exercises – focus and pain relief : We work on breath and give exercises and movements that will help you during birth and be able to cope better during contractions. You will feel more in control and mentally prepared as well, as relaxed and focused. These exercises combined with the pelvic floor release work are invaluable in helping towards a positive experience of birth. I know myself from having two babies that labour will vary considerably from birth to birth but having a few tools and methods you can use to help you during your labour will make the birthing experience a positive one.
Feel fit and toned: During pregnancy Pilates, in our classes in Clapham and Battersea we work on staying fit and toned. We can work hard on toning our arms and shoulders as well as our legs and hips. Our bumps will grow but we can focus on having toned arms and legs. We do many exercises using resistance bands to do this. We work in partners, so it is a nice social experience meeting new mums to be as well. Many mums to be, meet new friends from our Pilates groups so it is a lovely social experience as well.
Strength and posture: It is important that we strengthen our legs and glutes with the postural changes that happen during pregnancy and also in preparation for birth so this is also another reason we do lots of leg work. Side lying leg work is done in every class as this works on pelvic stability. As the ligaments get looser in preparation for birth, we need to make sure we do lots of stability work to help minimise Symph pubis pain and low back pain. We work on our inner thighs and do sitting and side lying work for this. It is also important to strengthen the upper back with the postural changes to help reduce the chances of upper back pain. We do many exercises on postural awareness and add resistance with bands for the strength training.
Core stability – Why it is important not to lay on your back and not to do any sit up type exercises from 16 weeks: As you and your baby grow the top muscles rectus abdominus will separate to allow baby and yourself to grow. We do not want to work the abdominals in this separated state as there is a risk that they will not close back together properly if you do this. We also do not want to lie on our back past 16 weeks as the weight of your uterus can compress a major blood vessel, called the vena cava. This disrupts blood flow to your baby and leaving you nauseated, dizzy and short of breath. We work on core stability by doing standing exercises and on all fours. We explain what exercises are safe to do and which to avoid.
Mobility and stretching: During pregnancy as the ribcage expands, tightness can be felt in this area and also across the back. Lower back pain can be experienced. We have flowing exercises which mobilise your body and ease aches and pains. We also have exercises to help stretch out the hips, stretch out the shoulders and chest and mobilise the whole body.
Relaxation: Apart from all of the above our classes have a relaxing element as you have time for you to focus on you and your baby. Concentration is needed with the various exercises so this in itself is relaxing as you can’t really think about anything else but being present in the now and what you are feeling.
Rosa currently teaches these classes and is specialist in Pregnancy and post pregnancy Pilates. She also has previous medical knowledge as a Radiographer she can draw from doing ultrasound in her training and she is a mum of two. Hugo who is 18 months and Ella-rose 4 and half years. She is also qualified to teach Personal training for Pregnancy and post pregnancy as well.