Pilates in Pregnancy is it safe & how can it help me? Will pilates help me recover after birth-when is it safe to start?

Keen to start somewhere with exercise in your pregnancy but not sure what is safe? If you have not had a chance, please look at my previous blogs....I hope that my message is getting across to all that exercise in pregnancy is safe and highly recommended. The Royal College of Obstetrics and Gynaecologists guidelines recommend all women to do the following as part of leading a health lifestyle in pregnancy;

• To participate in aerobic and strength and conditioning exercise 
• To maintain a good level of fitness without trying to reach personal bests or peak fitness
• Choose activities that will reduce the risk of loss of balance and fetal trauma

A perfect form of exercise that addresses all of the above is Pilates. For those that are new to Pilates, it is a form of low impact, low intensity, aerobic exercise, aimed at developing the recruitment of your 'core stability' muscles. Your 'core' refers to the muscles that work in your centre (around your pelvis and spine) they work continuously and subtly in the background to allow you to move efficiently and fluidly in whatever activity you choose (whether it be walking, running or picking your baby up) and they hold you upright against gravity! Exercises can be performed in standing, sitting, lying or on hands and knees. In order to develop the 'strength' of your core muscles, the use of equipment such as resistance bands can be included to challenge and overload this core system to gain hypertrophy in these muscles.

As you may be aware I am in my first pregnancy at 34 weeks and all things going well. I have practised pilates throughout my pregnancy, both at home and whilst running weekly classes for other expectant mums and new mums. It has been a great way to keep ache free and to maintain my aerobic fitness....whilst also having the opportunity to natter to ladies in a similar stage in life about the overwhelming array of pram choices!!

After having your baby, you may be given exercises to start doing from the women's health physiotherapist or midwife who visits you on the maternity ward. These will include pelvic floor exercises and some gentle abdominal exercises. You can start these the early days after delivery. Non impact low resistance exercise such as pilates can be a great next step around 6 weeks following your delivery.

For more information about pilates visit the following websites as a reliable resource:

https://www.rcog.org.uk/globalassets/documents/guidelines/statements/statement-no-4.pdf

http://www.nhs.uk/Livewell/fitness/Pages/pilates.aspx

If you are keen to join me and exercise either in your pregnancy, or once your little one has come into the world then contact me. The next course of classes is due to take place:

Rowan House Health & Wellbeing Centre, Hethersett,
​Thursday 5th May - 9th June
16.15 - 17.15
17.15 - 18.15

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