What is Pilates?
Pilates is an exercise method that trains your body to be strong, flexible and balanced. Pilates is a series of movements that helps to improve your strength, flexibility and coordination. Deep breathing and relaxation are important in controlling how exercise are done.
Movement focus on your abdominals, pelvic floor and back muscles, which are all key to good posture, balance and strength. By strengthening these muscles, you will develop a stable core which will support your back and pelvis. Movements are very controlled and will not put your body under strain.
How can Pilates help me with my pregnancy?
Pilates is a great exercise regime to do during your pregnancy since it can be adjusted from one trimester to the other. Pilates instructors are trained and experienced to ensure your safety during every trimester. At Pilates Dynamics we offer classes that are pre-natal specific.
• You strengthen your tummy muscles, which equips your body better to cope with all the strains caused by the increased weight of your growing baby.
• Helps reduce back pain, by exercising the deepest tummy muscles that stabilise your back and pelvis.
• Strengthen your pelvic floor, which will help to support your bowel, bladder and uterus as your baby grows and moves down. Strengthening your pelvic floor will help prevent you from leaking when you cough or sneeze and even laugh.
• Helps with balance, you often feel more clumsy or off balance during your pregnancy, but doing Pilates you will strengthen your core which can help you be more stable as your baby bump grows.
• Takes the strain off your back and pelvis, by using positions on your hands and knees, this is also a great position during pregnancy it can also help towards the end of the pregnancy get the baby into position for birth
• Helps you relax and control your breathing which is important for yourself as well as your baby. It also helps train you for Labour Day
• Pilates promotes good recovery from labour and the birth, giving you the basis to regain your former figure with our post-natal program.
• Pilates will assist you in getting through your pregnancy with more ease and will assist you with getting back into shape after the baby’s birth
What if I have not done Pilates before?
At Pilates Dynamics we will ensure that you do an orientation session – which is a private Pilates session - prior to joining a Preggy Pilates or pre-natal group class, so that you are properly prepared for that group class. During your orientation class we will take you through some of the basic Pilates movements and teach you the Pilates way of breathing during exercise, correct body alignment and muscle recruitment
Can I attend any Pilates class?
You will need to join a Pilates class specific to pregnant women. Ensure that your Pilates teacher/instructor has a qualification to teach pregnant women. It is important for any Pilates studio to obtain a questionnaire and to discuss important medical history and fitness information with you, prior to a class in order to ensure that exercises are adapted accordingly.
What are some things that one should be cautious about during pregnancy?
• Avoid positions on your tummy and back or any balancing exercise that will compromise your safety. You instructor will modify positions and exercises for you, choosing safer, alternative movements.
• Your upper body will need to be propped up, either on pillows or arc barrels or triangles or even big balls. Many exercises can be done on hands and knees (all fours).
• Stretching joints to their full range is not advisable. Due to the hormone Relaxin, your joints are looser than normal and prone to injury.
• Doing exercises on your hands and knees, might also hurt your wrists if you have carpel tunnel syndrome, but your instructor will know how to modify exercises to make it more comfortable.
Why is there such an emphasis on the pelvic floor muscles during and after pregnancy?
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 labour 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.
How do I book my Preggy classes?
IF YOU ARE A DISCOVERY VITALITY OR A MOMENTUM MULTIPLY MEDICAL AID MEMBER, YOU CAN EARN POINTS FOR EVERY WORKOUT.