What is it?
Pilates is a form of exercise that aims to improve and condition your muscular and postural strength by focusing on your core. The movements include diaphragmatic breathing, pelvic floor muscles, back muscles that are key to good posture, balance and strength. All of these components are significantly impacted with pregnancy.
During pregnancy, the abdominal (tummy) muscles expand to make room for the growing baby. This stretching can result in the muscles becoming weaker in particular the deep abdominal muscles. They are responsible for providing support to your back. There is also a change in hormones. The hormone relaxin is released during pregnancy to soften the ligaments and joints especially around the pelvis in preparation for delivery. The combination of these changes along with posture changes may impact movement and result in pain. By focusing on keeping the muscles strong, pilates helps to reduce the stress on the body, prevent pain and assist in a smoother labour and delivery.
According to the Royal Australian and New Zealand College of Obstetrician and Gynaecologists, it is recommended that all women without any obstetric and medical contraindications should engage in regular aerobic and strength exercise at moderate intensity at least 20–30 minutes per day on most days of the week. Pilates is a great form of exercise that also has the following benefits:
Increase in strength
Improve mental health
Pelvic floor awareness and strength
Help control or maintain a healthy weight range
Relieve muscle tension
Assists the body with childbirth preparation
Is it safe during pregnancy?
The pregnancy Pilates course is designed specifically for pregnant women. This means that the exercises are tailored to meet your needs. Considerations are placed around positions that are not only comfortable, but appropriate to allow you to move safely and effectively. As a physiotherapy led class, we encourage open communication with your main care providers. Before commencing a course, each participant is assessed to ensure you are suitable to participate. If you are in your first or last trimester and wish to start, we encourage you to speak to your main health care provider before starting.
As long as there are no medical complications or contraindications pregnancy is an ideal time not only for continuing, but also for initiating a supervised, individualized exercise program. Evidence from recent studies indicates that, in previously sedentary women, who engaged in a combination of mild to moderate aerobic and strength exercise were able to maintain a healthy weight range, prevent complications such as gestational diabetes, preeclampsia and foetal macrosomia.
Why at Pilates at MAMA
Pilates program is customized and tailored by a Pelvic health physiotherapist aimed at meeting your individual needs
A wide variety of exercises that incorporate mat, gym ball and barre.
Inclusion of education content such as 1) Posture awareness and care and 2) Core awareness and pelvic floor, that ensures you are targeting the right areas
Modifications catering for different levels including any pre-existing musculoskeletal conditions such as pelvic girdle pain or carpal tunnel syndrome
Exercises can easily be incorporated into your home program to allow you to continue to get the full benefits away from class.
What have past participants said about the class?
“well put together”
“..eased by aches and pain”
“got to meet other mums to be”
Spots fill up fast so get in quick to avoid disappointment.
MAMA’s next Pregnancy Pilates 5-class block at MAMA Kensington begins 30/01/19, and will run every Wednesday from 6:30pm to 7:15pm on the following days thereafter:
Alternatively, and for more information, you can contact Tafy here: firstname.lastname@example.org
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2) Conditioning by Pilates. Harvard Women’s Health Watch. 1999; 6(5): 7.
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4) Chiarelli P, Bower W, Wilson A, Attia J, Sibbritt D. Estimating the prevalence of urinary and faecal incontinence in Australia: Systematic review. Aust J Ageing. 2005; 24(1): 19-27.
5) American College of Obstetricians and Gynaecologists (ACOG). Physical Activity and Exercise During Pregnancy and the Postpartum Period. Obstet Gynecol. Dec 2015;126(6):e135-142.
6) Di Mascio D, Magro-Malosso ER, Saccone G, Marhefka GD, Berghella V. Exercise during
pregnancy in normal-weight women and risk of preterm birth: asystematic review and meta-analysis of randomized controlled trials. Am JObstet Gynecol. Nov 2016;215(5):561-571.
7) Barakat R, Pelaez M, Cordero Y, et al. Exercise during pregnancy protects Against hypertension and macrosomia: randomized clinical trial. Am J Obstet Gynecol. May 2016;214(5):649 e641-648.
Pelvic Health Physiotherapy
Midwives and Mothers Australia
About Tafy Seade
Tafy is passionate about active living and physical health in women throughout all stages of life, in particularly pregnancy and childbirth. She has seen the benefits of movement when it comes to keeping strong and fit during pregnancy and is a great preventative measure in maintaining and keeping good health. She has over 13 years of clinical experience with the last 10 years focused on working with women. Alongside being in private practice, Tafy is a physiotherapist at the Royal Womens Hospital and is a sessional tutor at the University of Melbourne. She has completed DMA Pilates training in addition to her postgraduate training in Women’s Health and Pelvic Floor and Incontinence.