Mummy-to-be? Here's how Pre-Natal Pilates can help you
SmartFit Instructor Hui Lin doing Pilates in her third trimester
Are you a mummy-to-be looking for a way to stay active and safe during pregnancy? Or perhaps you’re keen to know how Pilates can help your body to cope with the rigours of pregnancy? Well, let us explain.
There’s no doubt that pregnancy takes its toll on your body. Growing a tiny person can lead to back pain, pelvis/spine misalignment, low energy and more. Thankfully, Pilates has been proven to help. Here’s how…
Your core — Pilates is renowned for building a strong core, which is particularly important when you’re pregnant. The hormone ‘relaxin’ that is released during pregnancy causes your ligaments to become more flexible, which can lead to aches/pain in the lower back and pelvis. By strengthening your deep abdominal muscles, you will help to support your back and reduce/alleviate pain. Your core also plays a key role for your posture, helping to counter the weight of the baby as it begins to pull you forward.
Your pelvic floor — Through breath-work, Pilates focuses a lot of attention on strengthening your pelvic floor, which is important during the later stages of pregnancy, during labour and for post-birth recovery too.
Your balance — Women often say that they feel unsteady or a little clumsier during pregnancy. This is absolutely normal, as not only are you carrying more weight, but it’s all on your front! Pilates helps to create a stable foundation in your body and improve your balance and coordination. It will also teach you how to adapt your way of moving to suit the changes in your body.
Your mental health — The slow and controlled nature of Pilates is good for easing anxiety, and can help to improve your sleep, mood, energy levels and concentration. It’s also a great way to enjoy self-care and a bit of you-time before your bundle of joy arrives.
Your safety — Pilates is a low-impact form of workout, so you can stay active without placing any undue stress on you or the baby. Some exercises will need to be adapted as you progress through your pregnancy, so always make sure your instructor is qualified and has the knowledge you need to stay safe.
With multiple instructors who specialise in and are certified for pre and post-natal Pilates, we’re here to share our knowledge! Read on as our expert instructors talk all about Pilates during pregnancy, what to expect from a Pre-Natal Pilates class and how it can help you…
“It’s so important for mums-to-be to stay active and healthy during pregnancy,” says senior instructor Lila. “It can help to ensure a smooth delivery and recovery so you’re well enough to care for your newborn.”
As a mother of two herself, Lila experienced firsthand the benefits of pre-natal Pilates. “It helped me enormously!” she recalls. “Doing Pilates regularly helped me to stay fit and hold my posture better. It also enabled me to stay strong after delivery too. Carrying the baby around requires stability in your upper body and strong back muscles, which Pilates helped me to improve!”
What to expect from pre-natal Pilates at SmartFit?
“All exercises in our pre-natal sessions at SmartFit are designed to safely cater to the specific needs of the woman, and where she is right now in her pregnancy,” says senior instructor Lila. “The sessions aim to increase flexibility and strengthen the pelvic floor and back muscles to create better posture during pregnancy, as well as attending to any specific aches, pains, weaknesses or imbalances.”
You’ll flow through a series of moderate, controlled exercises that your instructor will adapt or change depending how far along you are in your pregnancy, and how you are feeling on that day. That is the joy of practicing Pilates in our one-on-one studio setting (rather than at home) - you will be under the watchful eye of a highly-qualified instructor who will take the time and care to ensure you are performing each exercise safely and are not pushing yourself too hard. If you’re unsure about anything, you can feel free to ask questions; confident that she has the experience and knowledge to support you every step of the way. Your safety is always our top priority.
What is the difference between a normal Pilates session and a dedicated pre-natal Pilates session?
“The main differences are the type of exercises, the level of resistance and the positioning of the body,” says senior instructor Jiho. “We will often use props to provide additional support, for example a towel or cushion placed under the baby during side lying exercises.” Held on the Mat, Cadillac and Reformer, our pregnancy-friendly private Pilates classes at SmartFit are unlike any other pre-natal Pilates class in Singapore.
“We conduct pre-natal sessions at a slower pace than regular Pilates,” adds Lila. “We concentrate on the specific areas that are important during pregnancy, such as flexibility and posture.”
If I have never done Pilates before, am I okay to do a pre-natal Pilates during pregnancy?
Of course. Your personalised pre-natal Pilates session will be designed by a highly-qualified instructor to ensure you stay safe through every movement, whether you are new to Pilates or an experienced practitioner. Before you start, you’ll have a chat with your instructor to discuss your previous Pilates experience, activity level, current posture, needs and goals. If you are new to Pilates, they will take time to introduce you to the basic movements and equipment; always ensuring you are comfortable and safe.
Do you have group classes for Pre-natal Pilates?
Yes, we hold 2 weekly small group classes specially for mums-to-be taught by Pre and Post-Natal certified instructors on Sundays at 2.30pm and Tuesdays at 8.30am. All exercises taught in this class are catered towards pregnant women at different stages of their journey. There is a maximum of 5-6 participants per class so you still receive the guidance and attention that is important to ensure safety and effectiveness in executing exercises. However, if you are new to Pilates, you should try out at least one private session first with our Pre-natal instructors Jhen or Sheryl to learn Pilates and Reformer fundamentals and they would recommend if it is suitable for you to join the group class.