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PRE- AND POST-NATAL PILATES

Pre/Post Natal Pilates

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Pre- and Post-Natal Pilates Group classes contain a minimum of 3 and a maximum of 8 people per class.  We also offer pre- and post-natal pilates on a private (1-on-1) and Duo (2 people) or Trio (3 people) basis, should you prefer a smaller more personalized and focussed class. 

Pilates is the ideal form of exercise to make your pregnancy and the birth more comfortable.  With its focus on core stability, the pelvic floor, gently strengthening and toning the muscles, it develops good posture which can easily nose-dive during pregnancy.

The following Postural deviations are common during pregnancy due to the structural changes in the body.  As the uterus gets larger, the mother’s center of gravity shifts which may cause some of the following changes:

  • Forward Head
  • Increased cervical lordosis
  • Enlarged breast tissue causing rounded shoulders and increased thoracic kyphosis
  • Increased lumber lordosis
  • Anterior tilted pelvis
  • Hyperextended knees
  • Flattened feet

The focus is on strength, specifically for the abdominals and back muscles. Strong abdominals will assist with posture and the birth of the baby during delivery.  Women who exercise on a regular basis and have stronger abdominals, should experience easier labor and faster recovery from childbirth.

Strong pelvic floor muscles are vital to a woman’s health and sense of well-being, and play a very important role during pregnancy.  They provide a supportive shelf for the viscera and baby as well as a support to the urethra, vaginal vault and rectum.  After months of supporting a baby and the ultimate event of labor and delivery, the pelvic floor muscles become stressed and stretched.  If the muscles are weak and childbirth is traumatic, the pelvic floor may be permanently affected, leading to incontinence.  Strengthening the pelvic floor muscles during the prenatal and postpartum period can help to avoid the common problem of incontinence. 

Pilates is an extremely safe and beneficial exercise for both mother and baby.  By focusing on the postural muscles, pilates will improve your core stability and pelvic-floor strength to prevent incontinence and avoid backache and will improve circulation to aid with swelling during pregnancy and after pregnancy. 

 

Pre- and Post-Natal Pilates GROUP MAT Classes:

GROUP Classes are limited to 8 people.  Mat Pilates classes incorporate exercises done on the mat, using your own body weight and a big variety of small apparatus/props such as: Magic Circles (Rings), Physio big ball, Small soft balls, Weighted Balls, Free Weights, Thera-bands, Gliding Discs, TRX; Kettlebells; Weighted Aerobic Bars; Looped Resistance Bands; Medicine Balls; Trampolines; Arc Barrels; Ballet Barre; Toning Bars etc…..

It is a requirement that if a client has never done Pilates before and wishes to join a group class, a Group Assessment (private session) is scheduled beforehand to prepare for the group class. 

GROUP MAT CLASSESPRICE PER MONTH
1 X WEEKLYR615
2 X WEEKLYR1115
DROP INR160

 

Pre- and Post-Natal Pilates PRIVATE Classes: Yoga, Kiddies Pilates, Pilates Mat and Large Equipment Machines: - Reformers; Cadillac; Towers; Chairs; Ladder Barrels; and Spine Barrels

Private pilates sessions are done using our large specialised pilates machines – as indicated above - and a combination of a variety of small pilates equipment.  Private sessions allow the instructor to work on your individual needs and within your goals.  These sessions are for anyone, irrespective of your fitness levels, pathologies and or sports goals.

MAT PRIVATE/DUO/TRIO PACKAGESPRICE PER SESSIONPRICE PER SESSION 
1 X WEEKLY2 X WEEKLY
PRIVATE (per person)R350R330
DUO MAT (per person)R246R235
TRIO MAT (per person)R220R210
PILATES FOR SENIORS (per person) If Above 65 years and if unable to join a normal group class-based on a body assessmentR280N/A

 

LARGE EQUIPMENT PRIVATE/DUO/TRIO PACKAGESPRICE PER SESSIONPRICE PER SESSION 
1 X WEEKLY2 X WEEKLY
PRIVATE LARGE EQUIPMENT (per person)R370R350
DUO LARGE EQUIPMENT (per person)R278R264
TRIO LARGE EQUIPMENT (per person)R262R249
PILATES FOR SENIORS (per person) If Above 65 years and if unable to join a normal group class- based on a body assessment R280N/A

 

3 Monthly subscriptions is less 5%  on above fees.

 

To book your Pre- and Post-Natal Pilates try-out class contact us...