It is important to remember that pregnancy is not an illness!

Both mother and baby will benefit tremendously by exercising gently and staying fit and healthy during the pre-natal period.

Pilates is an ideal exercise for expectant mothers as all the exercises can be adapted to suit pregnancy.

Many of the Pilates exercises are performed in the quadruped position (on all fours) which is a safe and comfortable position for both mother and baby.

The breathing techniques used in Pilates and correct use of Pelvic Floor muscles will also help with labour.

During Pregnancy, your abdominals and Pelvic floor muscles need to be strong enough to support your bump and protect your spine however you don't want to over strengthen your abs as the baby needs to grow without restriction.

You will also need to be able to release the pelvic floor muscles during delivery.

It is recommended that the abdominal work during pregnancy is limited to gentle Pelvic floor control and Transverse Abdominal strengthening.

( The TA is a corset like muscle that wraps around your mid section ) The common 'pregnant posture' whereby the woman lets her belly hang out and stands with an over arched lower back should be avoided, as this places undue stress on the lumbar spine.

Pilates emphasises the importance of correct posture during pregnancy and also serves as a good preparation for after the baby is born when correct posture will make lifting and carrying the baby more comfortable and injury free.

During pregnancy, changes in hormones cause the body's ligaments to become more flexible so that the pelvis is able to expand during labour.

This often causes joint instability, therefore it is very important that all exercises are performed in correct alignment and that you don't over stretch the stabilising muscles of the pelvis.

Ideally it is best to join a Pilates class specifically designed for pregnancy or if you have been practising Pilates regularly before you become pregnant it may be possible to join a regular class whereby the teacher can give you alternative exercises or modifications when necessary.

Regular Pilates classes throughout pregnancy ensure a healthy happy mum to be!

After a natural birth this is usually 4 - 6 weeks after delivery and after a C-section 8-10 weeks but this depends on the individual as every woman is different.

Of course you want to get to your pre pregnancy shape and weight as soon as possible, but it is important that you don't rush into things as you don't want to cause more harm than good.

During pregnancy the muscle that runs straight down your front - ( the rectus abdominals or your six pack muscle ) will have separated to allow the baby room to grow.

The amount of separation varies, depending upon muscle tone, size of the baby, weight gain and number of pregnancies.

The gap may return to normal on it's own, during the first few weeks after birth.

However, for many women, the gap between the muscles remains.

Before starting Pilates after pregnancy it is necessary to have your abdominal muscles checked to see whether or not they have come back together.

Your midwife | doctor | physio | can check for you.

If the muscles are still separated, some exercises could actually cause the gap to remain or to get wider.

Ab exercises that involve flexion of the trunk (ie. sit ups and crunches) should be avoided while the Rectus abdominals are separated.

Instead it is advised that you focus on exercises that work the transverse abdominals and Pelvic floor like many of the more gentle Pilates exercises.

The transverse abdominals are your deep, core stabilising muscles, on the right and left sides of the abdomen.

Strengthening these muscles helps to close the separation of the rectus abdominis.

To enquire about a class suitable for Post Natal : CONTACT US at : pilates [ at ] rhpilus-studio [ dot ] com

The pelvic floor is a layer of muscle that stretches from your pubic bone in the front to your tailbone at the back, forming the ‘floor’ of the pelvis.

What does it do?

A toned pelvic floor :

*Supports the pelvic organs ( bladder uterus and bowel ).

*Helps close off the bladder and bowel outlets to prevent leakage.

*Contributes to sexual response and orgasm.

Factors contributing to pelvic floor weakness:

• Pregnancy.
• Childbirth.
• Straining to empty the bladder or bowel.
• Constipation.
• Persistent heavy lifting.
• Chronic cough.
• Being over weight.
• Lack of general fitness.

How to strengthen Pelvic floor muscles...

Start by being able to identify the pelvic floor muscles.

As you are reading this, sit comfortably and try contracting the muscles you use when you want to stop the flow of urine.

After contracting them feel them draw up inside you like you are ‘sucking up through a straw’!

This is a simple exercise that you can do at any time any where!

An extremely effective way of strengthening the Pelvic floor muscles is by learning and practicing PILATES.

The slow controlled movements focus on strengthening the body’s core, in particular the pelvic floor.

At the same time with regular practice, the exercises help to achieve a leaner more streamlined body shape!