Q1) What is Pilates?

Pilates is a system of stretching and strengthening exercises, which tones the body and engages the mind. It improves posture, coordination, and balance, reduces stress and creates long, lean muscles without bulking up. Pilates also works the smaller muscle groups that help stabilise the joints to help prevent injury, with a particular focus on strengthening the core and specific breathing technique.

Q2) How can Pilates help me in my pregnancy?

Pilates helps during pregnancy by balancing the body, helping to stretch and strengthen the muscles. It helps prevent back pain by ensuring you are connecting your deep core muscles and keeps you strong and flexible and prepare for labour. If you are practicing Pilates during your pregnancy you will also have a faster postpartum recovery as you learn how to engage your deep core muscles.

Q3) What if I haven’t done a Pilates class before?
It is advisable to start before pregnancy, however, if you are joining specific prenatal classes this is usually fine to start during your pregnancy. It is far better for you to be exercising than not exercising.

Q4) How should I start?
You should start by joining specific prenatal classes or private sessions at your local Pilates studio, or via an online option like epilatesonline.com.

 

HERE ARE 3 GREAT PILATES EXERCiSES TO DO WHILE PREGNANT USING THE FIT BALL

1. Workout: Connect your deep core muscles
Why it’s great:
This is a great exercise to help prevent back pain and stay strong in your core muscles which is important for postnatal recovery as well as while pregnant.

When to do:
All trimesters.

How many sets:
Repeat the following instructions 10 -20 times, once per day and you will start to increase your lower abdominal muscle strength.

Get Started:
Start seated on the ball or on a chair. Place your hands under your belly button on your lower abdominal area. Inhale relax your belly. Exhale gently draw your belly away from your hands. Like you are hugging your baby with your lower belly. Inhale relax and repeat. Avoid drawing your belly in forcefully; instead, make the movements subtle and gentle. Feeling your lower belly move away from your hands towards your spine.

2. Workout: Seated Hip Circles
Why it’s great:
This is a great exercise to do to help relieve back pain and to keep the body mobile. These are also great to do during labour to relieve pain.

When to do:
All trimesters.

How many sets:
Repeat 8-10 times each direction every day.

Get Started:
Start sitting on the ball. Place legs approx shoulder distance apart. Hands on the hips. Circle the hips one way, but tucking the pelvis under, then to the side, back other side. Then reverse. Move through your lower back to create circles with the hips.

 

3. Workout: Seated balance work on the ball.
Why it’s great:
This is a great exercise to strengthen the core and help prevent back pain.

When to do:
All trimesters.

How many sets:
Repeat 8-10 times every second day.

Get Started:
Start seated on the ball. Place legs approx hip distance apart. Hands on your knees. Sit tall and try to avoid moving the ball or your body. Breathe in prepare, breathe out connect to your core and lift one leg off the floor. Inhale place the leg back down. Exhale connect to your core and lift the other leg. Inhale place the leg back down.


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About Emma Jory

Emma is an internationally certified Pilates, Yoga, Barre and Fitness Instructor, as well as Health Coach. She specialises in Women’s Health, specifically pre and post natal exercise. She has been teaching since 2003, and it's her passion to help clients love their body and make exercise part of their life, keeping them pain-free and feeling great. She loves supporting women through their Pre & Post Natal journey and has incredible results healing Diastasis Recti, assisting women to improve pelvic floor health and educating them around an easier and speedier birth.

Emma founded and operated a successful Pilates studio in Sydney Australia, which she sold in 2014 to move to Malaysia with her husband. Her studio was an international educational hub, regularly hosting Pilates Teacher Training courses and was the first to offer Barre in Australia. During this time Emma Also be sure to follow Emma on Instagram and Facebook, and say hi! She loves connecting. travelled throughout Australia and Asia as a Teacher Trainer, training new instructors in Barre. She has been featured in various magazines and has trained many celebrities. Her knowledge is sought after by many who have experienced the positive changes through her teachings. She is now happy to be helping more people experience the benefits of Pilates through her online studio www.epilatesonline.com. Emma believes everyone should have access to an education about their body, to assist in alleviating pain, improving posture & confidence, gaining better life balance and improving overall fitness and wellbeing.

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