Alice’s Bucks Pilates Pregnancy Programme incorporates many useful exercises to help strengthen key back and abdominal muscles to support your growing baby, mobilise stiff joints and lengthen tight muscles.
This truly effective sequence will...
• strengthen your core
• encourage an awareness of good posture
• strengthen pelvic floors
• strengthen your upper back
• mobilise the lower back and thoracic (middle) spine
• stretch muscles prone to tightness
• allow you to relax using your breath
• teach you how your breathing can help you during labour and birth
• focus on your body enabling you to understand it better
Each week Alice has a specific discussion topic such as:
Core muscles? Where are they?
Pelvic floors - Where? When? How? Why?
Posture to prevent a whole range of ailments
Breathing strategies to manage pain during labour
Movement strategies to manage pain during labour
How to make every push count
The forgotten but important third stage
Meet other local mums while maintaining your muscle tone and getting fit for delivery!
How will I benefit from the Bucks Pilates Pregnancy Programme?
Your tummy and pelvic floor muscles are put under increasing strain as your baby grows bigger. At the same time, the hormone relaxin is making the tough tissues (ligaments) that connect your bones more pliable. Your ligaments are likely to stretch more than usual and if you overload them you may injure yourself. During pregnancy, your tummy muscles are stretched over your growing baby and if they are weak, you may develop back or pelvic pain. Your weakened pelvic floor muscles may become less supportive to your bowel, bladder and uterus, and move lower down into your pelvis under your baby's weight.
As a result, you may find it harder to squeeze and hold these muscles. Because of this, you may leak small amounts of urine when you cough or sneeze, or feel a sensation of heaviness down below. Because Pilates targets the tummy, back and pelvic floor muscles without straining other joints, the exercises can work well for you during pregnancy.
During pregnancy you may find that you feel a little more clumsy, or that your balance isn't as good as usual. This is thought to be due to changes in your posture. Pilates has been shown to help improve balance, so you may find that you feel less clumsy if you carry out the exercises. It may also help you walk without swaying from side to side so much as your bump grows.
Pilates exercises use the deepest layer of your tummy muscles, which are necessary for stabilising your back and pelvis.
Many Pilates exercises are performed on your hands and knees, which is an ideal position for pregnancy. Adopting this position can take some of the strain off your back and pelvis. Towards the end of your pregnancy, it may also help to get your baby into the right position for birth.
The main benefit of Pilates is that it targets the exact muscles and functions that can be a problem during pregnancy and after birth, in a completely safe way.
… a chance to get to know local pregnant ladies and talk babies, bumps and buggies… many of my ladies keep in contact for years to come!