Prenatal Pilates & Postnatal Pilates

Conditioning Your Body Before and After Birthing

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prenatal pilates

Realign and Rebalance the Body to Prepare for Childbirth and Life after Pregnancy

As beautiful as they can be, the pregnancy, labour and delivery processes are also undoubtedly challenging ones and the pre/post birth body changes can, in fact, place a life altering toll on your body. Here at Core Fitness, we offer Pregnancy Pilates, a modality perfect for developing one’s mind-body awareness and strengthening all the muscles that will help you stay fit and cope with the aforementioned changes.

Prenatal Pilates

For prenatal Pilates, we recommend that you are least 3 months into your pregnancy and obtain an exercise prescription from your gynaecologist before exercising. The session will include stretches and pelvic/upper body strength training exercises conducted on our Pilates machines, equipment and props (ball, theraband, Pilates arc etc) and we will do our level best to provide you with a stimulating and challenging class whilst staying within safety limits of pregnancy.

  • Increased pelvic floor awareness and toning

  • Prevention of common pregnancy problems such as sacroiliac pain, upper and lower back pain, sciatica etc.

  • Strengthened deep abdominal muscles for better pelvic stability and endurance during the pregnancy, labour and delivery processes

  • Improved stamina, upper body strength and alignment in preparation for breastfeeding and caring for the new infant

  • Increased mind-body awareness and feelings of well-being and confidence.

  • Reduction in discomfort from tight muscles

  • Better breathing patterns / breath control

Overall, doing Prenatal Pilates during pregnancy is valued as a safe and efficient exercise during gestation and afterward. However, just like other exercises, it is recommended that Prenatal Pilates be pursued under the guidance of a specialised Pilates instructor, when you are pregnant. The instructor should know when you become pregnant and how far along you are so modifications can be made to your routines.

If you are trying Prenatal Pilates for the first time while pregnant, consult with your medical provider to determine the safety of this exercise in your case. Also, check to see if any pre-existing medical conditions could possibly put you in danger while engaging in Pilates while pregnant.

Postnatal Private Pilates

For postnatal Pilates, we recommend that you start your exercise program 3 months after natural delivery or 6 months after a C-section delivery. The sessions will ease you back in physical activity by focusing more on conditioning and strength building, especially in your pelvic floor, upper body, glutes and core muscles, but at a safe and appropriate pace for you.

  • Improved abdominal muscles affected by Diastasis Recti

  • Improved mental concentration and the general mood of the body

  • Enhanced core strength in the abdomen, back and shoulder area

  • Improved stamina and upper body strength needed for caring for your new infant

  • Strengthened pelvic floor to prevent incontinence

  • Whole body conditioning exercise movements

  • Regaining of spinal and pelvic stability, proper posture and structural alignment

  • Increased flexibility and body awareness

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