TUESDAYS @ 1pm - Pregnancy Pilates - come along with your bump!

Ruth’s Pre/Post-Natal Pilates Class is a perfect way to exercise throughout your pregnancy.

Both mother & baby will benefit from the safe Pilates exercises adapted to suit each stage of pregnancy.

Each class begins with a warm up which consists of gentle back, neck and shoulder stretches. Often done sitting on a chair – this is often one of students’ favourite sections of the class as it loosens up areas that often get tight (not just in pregnancy!). Also sitting on a chair is a very comfortable position to be in whilst exercising in the third trimester.

After the warm up we move on to practising Pilates exercises – modified for pregnancy. For example, instead of doing the regular hundred exercise (lying on back, upper spine flexed and legs up in the air!) we modify it by standing upright and pumping the arms back to challenge core stability.

Many of the movements are performed on all fours – a safe and comfortable position throughout pregnancy. Exercises done correctly in this position also strengthen the arms, shoulders, back, abdominals and pelvic floor.

Did you know…. the ‘all fours’ position is often recommended for women whose baby is in the breech position (bottom down) in the third trimester as a way of encouraging the baby to turn before the onset of labour.

Many of the exercises during the pre natal pilates class are done in a side lying position. Again, this is a great position for pregnant women to exercise in. Exercises that strengthen the outer & Inner thighs and waist can be done side lying. Many stretches for the neck, shoulders and upper back are also done in this position.

We minimise the time spent lying prone (on your back) during the class to decrease the risk of ‘supine hypotension’. This is where the Inferior Vena Cava & aorta blood flow is restricted due to pressure from the increased weight and size of the uterus (usually from the end of the second trimester).

All movements in the class can be modified for anyone who does not feel comfortable. The teacher is very creative with the exercises!

Usually towards the end of the class, time will be spent on various stretches. Often, due to increased breast size during pregnancy, the neck, shoulders and upper back can become very tight. Every pre natal Pilates class includes some wonderful upper body stretches – that make you leave the class feeling like you’ve just had a massage!

Often the class will end with some various relaxation exercises – including some breathing techniques from the hypno birthing method which many students find useful during labour.

Finally, this class is a great way to meet other Mums to be! Frequently students stay in touch and meet up after their Pilates babies are born!

For more information on RH+STUDIO’s pre-natal Pilates classes email: pilates[ at ]rhplus-studio [ dot ]com or call: 28550051