Carrying a new life within your own body is a beautiful experience. And knowing how to take care of yourself and your baby during this stage can be both scary and exciting. It is worth considering a tailored exercise programme suitable for each trimester of your pregnancy to make you feel good and during each stage of your pregnancy. Pilates is one way to keep active and stay fit as its a low-impact, body weight and resistance-based exercise that is safe and gentle during this delicate season.
We’ve listed down some benefits of why Pilates is an ideal exercise when pregnant.
1. Pelvic Floor Strengthening
The hammock that cradles your baby while you're pregnant is your pelvic floor muscles. Pilates is a great tool to help you strengthen that muscle that sits under your pelvis to support your bowel, bladder and reduce risk of incontinence not only while you're pregnant but post-pregnancy.
2. Reduces Strain and Back Pain
The right posture plays a big role in reducing aches and pains in the body during pregnancy. Obliques and deep core muscles- called your transverse abdominis need to be strengthened to support your back and counter the load of the baby. You may have to take time to reset your posture to ensure that your carrying your increased load which is approx 10-15kg during pregnancy.
3. Toning muscles and activating joints
During pregnancy a hormone called “relaxin” is released that causes the ligaments that connect to our bones to be more flexible. This may cause joint pains in the body- most commonly seen in the pubic bone, sacroiliac joint, lower back, ankles, and wrists. Toning and resistance based exercises is one way to strengthen the muscles to help prevent pain and discomfort during pregnancy. This may also help in recovery after birth.
4. Connecting to Breath
Breathing techniques are taught during the class which is beneficial for labour and helps release tightness in the back and abdomen area especially when the baby continues to grow. Proper breathing techniques also helps promote circulation and works the muscles that support the joints.
5. Stretch and Relaxation
Stretching help reduce swelling especially the feet and legs especially when using resistance based equipment such as the reformer. Overall toning of the hips, leg and arm work helps lessen fluid retention, cramps and even varicose veins. This also helps moms relax and focus their energy on using the right techniques and eliminate neck and shoulder tension.
Make sure your instructor is qualified for Pre Natal Pilates and listens to your body needs. It is important that you declare how many weeks you are pregnant for your instructor to medicate the right tension, planes of movement and intensity during your Pilates workout.
Here are also some tips to know when it is UNSAFE to continue with ANY exercise-
1. If you are suffering from 1st trimester symptoms such as bleeding, nausea or vomiting. Don't worry, you'll be able to start your Pilates journey on your second trimester
2. Should you feel any sharp internal pain, do stop right away and consult your doctor. Muscular "pain" or activation is completely acceptable. You should be able to decipher these 2 forms of pain.
3. If your instructor is not knowledgeable on how to adapt exercises for Pre-natal Pilates. It may be better to find another Pilates instructor who would be able to conduct the exercises safely for you.
Our signature class MTM ByDesign Group Class is specially created to address various body concerns such as Pre Natal. This specific class only has 3 persons in a group hence the instructor can tailor-fit your programming suited to your specific needs. Example, you are on your 34th week and need a gentle programming versus someone who is on her 24th week. This class is also suited for those who are looking for Post-Natal Pilates Classes given the customisation this class provides.
We have daily MTM ByDesign Group Classes which makes it easier for you to book a Class. Made To Move Studio can accept pregnant women in their early trimester if you there's prior Pilates experience, active in any activity &/or with doctor's consent.
Our Client Grace who is in her 2nd trimester is already benefitting from her Pre-Natal Pilates. She has reduced aches and pains from carrying the load, especially she has a slight spinal deviation. Toning her muscles is another important goal as she knows she needs it to carry her new bub for months as soon as she pops.
It may also be worth investing some 1-1 Private Classes to start to make sure you are doing the exercises correctly for your safety before progressing to Group Classes. This is also an option if you prefer 100% attention from your instructor or if you have not done any Pilates Classes prior having a baby. Speak to us more should you have any concerns via Whatsapp +65 88990354. You may also drop by our studio at 271 Bukit Timah Road #04-10 S259708. Made To Move Studio is accessibly located near Newton MRT and a 3 minute drive from Orchard Road.
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