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The movements focus on your tummy, pelvic floor muscles and back muscles, which are all key to good posture, balance and strength. Check that your pilates instructor is experienced and trained in teaching pregnant women, and try to choose a pilates class that’s for pregnant women. 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 safe way.
Strengthen your tummy muscles, which equips your body better to cope with the strains caused by the weight of your growing baby. Reduces 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 (womb) as your baby grows and moves down.
Helps with balance, as you may feel a little more clumsy, or that your balance isn’t as good as usual, in pregnancy.
Takes the strain off your back and pelvis, by using positions such as going on your hands and knees, which is a great position for pregnancy. If you can perform this exercise easily, and repeat it 10 times, your pelvic floor and core tummy muscles are working well. Even if you can do pelvic floor exercises with ease, you may find that many ordinary pilates classes go too quickly for you. If you’re in any pain or discomfort at any time, stop what you are doing and let your midwife or doctor know before returning to your classes. Positions that involve lying on your tummy or back, or standing on one leg, in mid-pregnancy and beyond.

Pregnancy Pilates at Remedy Pilates & Physiotherapy, Bray, Co Wicklow is great for working on your strength and flexibility and to keep you strong throughout your pregnancy.
Pregnancy Pilates classes takes place on Thursday at 7:30pm in our studio in Bray, Co Wicklow. This move increases your spinal flexibility and abdominal strength, but why you’ll love it most is that it can help prevent back pain. This move is a great way to start to stretch your lower back using your core, getting ready for delivery. This exercise is great for working out all of your major muscles, including your hips, glutes, and thighs. It involves a series of movements and positions that help to improve your strength and coordination. Pilates builds on this strength through a series of controlled, increasingly challenging movements that won’t put your body under strain. Some research suggests that doing pilates regularly can be as effective as doing pelvic floor exercises.
Hormones make the tissues (ligaments) that connect your bones more pliable in pregnancy, making you more prone to injury. Pilates exercises strengthen your core and may make you more stable when you walk as your bump grows. Towards the end of your pregnancy, it may also help to get your baby into the right position for birth.
You should aim to do both aerobic exercise, such as brisk walking or swimming, and muscle-strengthening exercise, such as pilates or yoga.

If you can do a good pelvic floor contraction, you’ll get more from your pilates sessions. If your instructor isn’t a health professional, check that she has a qualification in teaching exercise to pregnant women. If there isn’t an antenatal pilates class in your area, make sure your instructor knows that you’re pregnant, and how many weeks you are. The tuck lengthens your spine and engages a balance between your abdominal, core, and gluteal muscles.
This move is a good for challenging your balance and stability, and is an excellent exercise that works every part of your lower body! Allow this stretch take you down to as far as is comfortable, reaching for the opposite foot. Join Kristin, Regional Pilates Manager and mom extraordinaire (she just welcomed her third boy!) Mondays, 7-7:50 pm. If you can’t find or feel them, ask to see a physiotherapist before starting pilates.
Your instructor should show you how to lean forward on an exercise ball, if this is the case.

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