Pilates for Pre & Postnatal

Pilates is one of the safest most effective ways to exercise during the second and third trimesters of pregnancy. Strengthening the pelvic floor and preparing the body for a smooth prenatal phase and birth.

Strengthen Abdominals & Glutes

A Hormone released during pregnancy called relaxin causes the ligaments that connect your bones to become more flexible, making you more prone to pelvic pain and lower back pain, Strengthening your deep abdominal muscles will help counter the laxity so you’re less likely to develop pain in your pelvis and lower back. Pilates is also great to strengthen your gluteus medius which helps minimise pain in your sacri-iliac joint (SIJ).

Reduce Back Pain

By strengthening the deep abdominal muscles you are less likely to develop back pain. Pilates also helps to give you better awareness of your posture, which tends to change as your baby grows which further helps to decrease pain in your back.

Strengthen the Pelvic Floor

The weight of your baby plus the hormonal changes can weaken your pelvic floor muscles (PFM). Pilates can help to strengthen this hammock of muscle that sits under the pelvis to support your bladder and bowel and reduce the risk of incontinence that could develop during or after your pregnancy.

Control Breathing

Breathing is a key focus in all prenatal pilates classes and is especially useful for pregnant women to learn, as good air exchange is important for you and your baby. Learning to control your breathing is also beneficial for labour. Stiffness in your upper back which develops as your belly grows can restrict deep breaths, so exercises like the arm opening (below) will help to maintain flexibility in this area. This exercise is also useful to help strengthen the oblique abdominal muscles.

Improve Balance

Due to the change in posture and where your weight is distributed you may feel more clumsy or unstable when pregnant. Pilates helps your balance by increasing your core strength and teaching you to be sensitive to these postural changes.

Useful to note

• In-person across the UK
• Virtual across time zones
• Suitable for pre and postnatal