Pilates is an exercise method that consists of low-impact flexibility and muscular strength as well as endurance movements. It emphasizes using the abdominals, lower back, hips, and thighs. When working on Reformer, you will have a sheer diversity of exercises you can perform as compared to Pilates on the mat. Your exercises will not be limited in terms of variety while keeping the intensity on a comfortable level. This means exercises can be easily modified and performed in positions that are safe for women at all stages of pregnancy.
🌹Pre-Natal Reformer Pilates
Pilates is a gentle yet effective exercise regime. In pregnancy, a modified form of Pilates can be used to target problem areas such as Backache. This activates the deep core stability muscles, helps to take the stress off the back and pelvic floor, and decreases urine leakage in women with urinary incontinence. Furthermore, Reformer Pilates helps restore the natural curves of the spine, promoting posture and stability. It also strengthens the thoracic extensors and lengthens the chest muscles to correct the increased curves in the upper back. With stronger core muscles and correct posture, it will be easier to support the baby as he/she grows and helps with positioning the baby for delivery.
Regular practice of Reformer Pilates allows mum-to-be to stay fit and healthy throughout the pregnancy. It provides a full body workout that is both efficient and gentle. Muscles being strengthened throughout the pregnancy helps the mums to get back in shape faster after giving birth. Hence, it is no surprise to see many pregnant women still attending Reformer Pilates classes right up to their day of delivery.
Remember that exercise doesn’t always have to be strenuous to be beneficial and you don’t need to have done Pilates before pregnancy to be able to join in now. Pilates will help maintain strength whilst the body is experiencing changes and also correct posture which can be affected as the baby grows.
Benefits of Pre-Natal Reformer Pilates
- Increase strength in your pelvic floor, abdominals and back muscles to support your baby as it grows
- Maintain flexibility without straining your joints
- Encourage better body awareness, posture and balance
- Regular Pilates practice reduces the risk of pelvic girdle pain and low back pain and your postnatal recovery will be faster!
When is suitable?
Suitable for moms-to-be from 2nd trimester to 38 weeks. (Once you’ve had your 12-week scan and have been cleared by your doctor to exercise)
🌹Post-Natal Reformer Pilates
Post-natal exercises play a crucial role after you have given birth. Not only does it help you go back in shape, but it also helps you regain your strength and confidence. It is proven to reduce the risk for postpartum depression and help to deal with the anxiety when taking care of your new-borns. More than anything, it is important for new mums to take some time for themselves and regain their confidence following the changes their bodies have been through recently.
Diastasis Recti (a.k.a. Abdominal Separation) is a common condition of pregnancy and postpartum where the abdominal muscles are separated along the linea alba (the connective tissue that runs down the center of your belly). The fear of returning to exercise (such as running) without re-strengthening your pelvic floor and core muscles can be dangerous and can cause long-term problems. Reformer Pilates is great in strengthening the muscles of the pelvic floor and do not put too much pressure on the lower extremities. However, anything more than 2 fingers wide would require special care as you return to exercise after giving birth. (Please check yourself or get clearance from your doctor before resuming to exercise)
It is very normal and natural to have your posture changed during the pregnancy and postpartum as you are required to support a 2-3 kg human in your abdomen, breastfeeding, bottle feeding, and baby holding. So it is necessary to realign your body back, strengthen the core and upper back muscles for better posture.
By coming to the Post-Natal classes, the exercises help you regain control in the tummy area and strengthen the pelvic floor muscles. It will also help strengthen your upper body which will enable you to lift your growing baby, avoiding back problems in the future.
Benefits of Post-Natal Reformer Pilates
- Strengthen and tighten the body’s core muscles (abdominals, pelvic floors, back muscles)
- Increases arm strength
- Relieves areas of tension and reduce backache and tenderness
- Overall conditioning
- Increases energy and improve concentration
When is suitable?
After 6 weeks post-natal check-up or 10 to 12 weeks after C-sections & when you feel ready to start gentle exercise
✨Interested to give Prenatal/Postnatal Reformer Pilates a try?✨ Book your mat here