Prenatal Pilates : the Super method for pregnancy

Prenatal Pilates : the Super method for pregnancy

pilates prenatal pilates jeydancepilates

Prenatal pilates can make a whole difference in the way expectant mom live their motherhood, pregnancy, labor and delivery. From its extraordinary adaptability & amazing results Pilates is a method that suits pregnancy perfectly. 

I started my journey in pregnancy world as postnatal Pilates specialist and  pelvic floor Pilates sessions in Midwifery center. 

Through my experience, the more I worked on the “after” the more I discovered that  starting Pilates before was making a whole difference & avoid many post-partum issues. 

pregnant reformer
Jeydancepilates reformer prenatal pilates

What is pilates ?

Pilates is an increasingly effective form of exercise for people of all ages and fitness levels. It is a low impact, versatile, and super option for people wanting to improve their strength, posture, balance, flexibility and muscle tone. 

Pilates exercises focus on strengthening the lower abdominal muscles and pelvic floor, providing a ‘stable core’ that supports the back and allows efficient movement. Exercise programs can be extensively modified to focus on different body parts and accommodate individual needs.

swiss ball props prenatal pilates

How does pregnancy affect the abdominal muscles, back and pelvic floor?

During pregnancy, the abdominal (tummy) muscles are stretched to make room for the growing baby. This may weaken the muscles, particularly the deep abdominal muscles. Deep abdominal muscles are responsible for providing support to the back (working like a corset). Lack of support makes the back vulnerable to injury. This is made worse by the hormone relaxin, which is released in pregnant women to soften the ligaments and allow the pelvis to stretch during delivery. Many pregnant women experience back pain.

The pelvic floor muscles are responsible for controlling the bladder and bowel. They are weakened as they stretch and hold the weight of the growing baby.

Pregnant woman sitting on the floor with fitness ball

Weak pelvic floor muscles can result in difficulty controlling the bladder or bowel (incontinence) and can impact on sexual function.

Is Pilates useful in pregnancy?

Pilates is an ideal exercise during pregnancy as it is designed to strengthen the deep abdominal and pelvic floor muscles.  These exercises can be performed in positions that are suitable for women at all stages of pregnancy, such as on hands and knees, on the side an using props and equipment. 

With the particular focus on deep muscles such as pf (pelvic floor) and transverse, as well as body’s awareness and breathing: it makes the pregnancy comfort rises up & body’s pain and discomfort ease. 

Particular breathing of Pilates which can be used either to engage subtle & deep muscles or discover relaxation and calm are essential tool for both labor & delivery. 

Such exercises  take the stress off the back and pelvic floor, and help position the baby for delivery. 

Is Pilates safe during pregnancy ? 

To exercise safely in pregnancy, you should be able to perform an effective pelvic floor and deep abdominal contraction. Very basic Pilates exercises are designed to achieve this.  This is why you need to be assessed by a Pilates instructor or physiotherapist before continuing with exercises. That’s also why i value & encourage 1-1 when no previous Pilates experience, as it leaves no room for mistakes and wrong postures. 

At jeydancepilates for Belle Maternity program we build the right protocol for your pregnancy. Doing 1-1 sessions by certified instructor with specific knowledge and do&don’t for pregnancy we ensure the safety of all clients. 

In my classes we work on reformer, chairs, and mat. I work hand on hand with physiotherapist and chiropractors to adjust and adapt to body’s changes, as well as medical referrals and midwives expertise for baby’s growth and safety.

wunda chair pilates prenatal

Main benefits Of Prenatal Pilates

  •  keep your body strong & flexible 
  • – protect your pelvic floor (during & after pregnancy ) 
  • – safe : know do & don’t exercises 
  • – adapt to body changes 
  • – breath control  : for labor & delivery
  • calm, stretch, relax : embrace your pregnancy with mindful method
  • – speed up recovery postpartum 

Info& inquiry 

-1-1 50 mins session 

_Jey’s private studio- Shanghai, China

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