pilates for mums-to-be
from your second trimester
Pilates is a safe way to exercise during the second and third trimesters of pregnancy. Strengthening the pelvic floor prepares the body for a smooth prenatal phase and birth. All teachers in the Pilates equipment studio are trained to work with pre and postnatal clients and can help make this special time an empowering journey in mind and body.
which class do I attend?
Pre and postnatal women can attend Pilates Equipment classes, which can be tailored for pre and postnatal requirements, and where the teacher can modify the class to suit your needs. All clients must begin with an introductory session and be cleared by their doctor to start Pilates.
when to practice
Do not practice during the first trimester
The changing hormones in the body during this time can make you feel exhausted and nauseous. So even though relaxation techniques will nourish your body and mind, we recommend you wait until the second trimester to exercise.
Practice Pilates during the second trimester
Although the body is changing and expanding, make the most of high energy levels and practise Pilates to benefit you in the following months.
Continue your classes until before birth
You may be heavy and achy but rest assured that Pilates helps all of the conditions associated with pregnancy, including improving posture, circulation and well-being. It also helps prepare for giving birth and for a quicker recovery after birth, as well as preparing for the physical demands of motherhood.
Take up postnatal classes after birth
Generally women can start Pilates 6 weeks after normal childbirth and 12 weeks after caesarean. Your doctor will best advise you on when your body is ready.
strengthens pelvic floor muscles
relieves strain on joints due to pregnancy
builds key muscle for rapid recovery
can prevent and control problems associated with pubic symphysis dysfunction
improves awareness and control of the pelvic floor and the breath in preparation for childbirth
keep ankles, legs, upper-body and arms strong and mobile in preparation for an active birth and for the physical demands after birth such as breastfeeding, carrying the child and pushing the pram.