prenatal 7I am starting Prenatal Pilates classes in Waterford. A new location of the Waterford Medical Center, above Supervalue on the Tramore Road. Starting Wednesday evenings 19.15pm-20.15pm running for 6 consecutive weeks Spaces are limited and must be prebooked.  book online 

pilates ball 2

Prenatal Pilates  is one of the few disciplines you can continue with right up until you are full term. Prenatal Pilates is beneficial in a number of ways;

  1.  Posture – changes when we are pregnant and so there is more pressure put on our back and pelvis area. In Prenatal Pilates there is an emphasis on doing exercise while maintaining good posture, sitting up right with shoulders relaxed or simply lying on your side to perform exercises with your hips stacked on top of one another. There are a number of exercises that focus on strengthening your shoulders because if your breastfeeding or holding a bottle you tend to slouch when your feeding.
  2. Pelvic Floor – Pilates focuses on working the Pelvic Floor muscles. The pelvic floor muscles stretch like a trampoline from the tailbone (coccyx) to the pubic bone (front to back) and from one sitting bone to the other sitting bone (side to side). The pelvic floor is able to move up and down like a trampoline and as it supports the weight of the baby, these muscles loosen if they are not worked. I focus on specific pelvic floor exercises and squats in classes to help you maintain and develop strength and to give you exercises that you can do at home.
  3. Strong Tummy – Pilates during pregnancy also focuses on keeping our stomach muscles strong. When the baby is growing our tummy muscles, rectus abdominal, naturally separate to allow room for the baby to grow. But if these muscle separate too much you can develop a diastase-recti which may give the look of still being pregnant, it can also give back and pelvis pain. Pilates work on the transverse abdominal, which is our deepest tummy muscle and focusing on this area can really help to reduce that gap.
  4.  Time out – Prenatal Pilates also gives you precious time to look after yourself. It may give you a break from looking after other children at home and an hour of time to focus on your new baby and your body. It is also a great time to meet other new mums. So come and join me and enjoy the experience of working out while pregnant in a safe comfortable environment.  Book in.