Prenatal Pilates
For Moms-to-be, The Pilates Programme offers 40+ on-demand, pregnancy specific classes that you can do anytime. There’s pregnancy specific classes suitable for beginners and also some more challenging classes if you have Pilates experience.
We also have a 4-Week Prenatal Programme for you to follow if you want to add structure to your Pilates practice.
All classes can be done without equipment and we recommend this initially. Try out the classes first and see what you feel you will need to progress your practice.
Optional equipment includes: Pregnancy ball, Pilates ball (7″), light handweigths (1kg/2kg), heavier weights (3kg/4kg), ankle weights (0.5kg/1kg), resistance band.
As a Physiotherapist Aoife know’s the importance of keeping fit and active during your pregnancy and the benefits it has both for you and your baby. Her classes include core and pelvic floor work, gentle stretches and strengthening exercises so that you can feel your best during your pregnancy, reduce your risk of aches and pains and prepare for labour.
Please see below a guideline of what is safe for you to do during this time and what to avoid. Bear in mind that everyone and every pregnancy is different and its important that you liaise with your GP before starting or continuing with The Pilates Programme while pregnant.
Tips for Prenatal Pilates
Ensure you speak with your Consultant or GP to ensure they are happy for you to continue Pilates during your pregnancy.
Please start by watching the Prenatal video before you begin. This will give you a guide of what’s safe to do.
After 12-weeks, we recommend sticking to the Prenatal specific classes. It means you don’t need to modify exercises and everything you’re doing is pregnancy safe. After your first trimester, avoid exercises lying on your back. This includes the abdominal series and bridge series. And of course, no more lying on your front.
It’s so important that you listen to your body. Go at a pace that feels right for you, using modifications as you feel you need to.
Choose the low impact modifications to the exercises. Jumping exercises can put quite a bit of pressure on your pelvic floor.
Stay hydrated during the classes and stop and take breaks whenever you need to.
Standing squats, all-four series and side lying exercises are great to strengthen your glutes which will really help reduce the risk of developing back pain as you progress through your pregnancy. These exercises will be your go-to and are so beneficial to help reduce pelvic pain and back pain!
If you have any questions or concerns, please don’t hesitate to email info@thepilatesprogramme.ie for further guidance.