{"id":40779,"date":"2016-03-07T23:33:50","date_gmt":"2016-03-07T15:33:50","guid":{"rendered":"https:\/\/flexhk.com\/2016\/03\/07\/pilates-expect-youre-expecting\/"},"modified":"2024-09-02T15:23:22","modified_gmt":"2024-09-02T07:23:22","slug":"pilates-expect-youre-expecting","status":"publish","type":"post","link":"https:\/\/like2say.com\/flexhk\/pilates-expect-youre-expecting\/","title":{"rendered":"Pilates \u2013 What to Expect When You\u2019re Expecting\u2026"},"content":{"rendered":"

\"Pre-Natal-Reformer1-768x480\"<\/p>\n

When you\u2019re expecting it can be tempting to focus on everything else other than exercise. You may also be wondering which are the safest sports to choose. Rest assured, Pilates is ideal for every trimester of your pregnancy, helping maintain your strength and flexibility, dispel aches and pains, stay connected to your body, prepare it for the birth to come and give it the tools for optimum and fast recovery post-birth.<\/p>\n

\u201cTo start off, it is important to remember that every woman is different and will experience pregnancy differently, and every pregnancy is different. Thus, any expectations should not be compared to other women and what they are doing in their practice, nor should they be compared to experiences mums may have had with their previous pregnancies,\u201d says Nicole Serje, pre-natal class instructor at Flex. \u201cThe best advice would be to listen to your body! It is working extremely hard to create, nourish and sustain a new little person, but it is also working hard to ensure that mum is staying strong and healthy.\u201d<\/p>\n

Because, just imagine, due to the hormone relaxin your abdominal muscles will stretch to over half their original length during your pregnancy. At the same time the rectus abdominals may separate. As a result, during pregnancy it is crucial to strengthen the deep abdominal muscles in order to support the baby, while improving your back strength and the all-important pelvic floor. Regular classes will also ensure that the rectus abdominal muscle reconnection and overall recovery will be easier post-birth.<\/p>\n

There are exercises that will be ideal for every stage of your pregnancy, just make sure you communicate with your instructor and let her know what stage you are and how you are feeling.<\/p>\n

\u201cThe different stages of pregnancy affect mums in different ways,\u201d says Nicole. \u201cIt is important to remember that what you may have been able to do in the first trimester or even pre-pregnancy may just not be possible as the pregnancy progresses, and that is completely normal and completely ok.\u201d<\/p>\n

First Trimester<\/strong>
\nThis is the time to focus on strength while you are still mobile and flexible. You\u2019ll be working on your \u2018internal corset\u2019 and the exercises you practice now will pay back big time in the coming months.<\/p>\n

Ideal moves \u2013 plank and mermaid side bends.<\/p>\n

During the first trimester you can tire easily, and if you\u2019re suffering from morning sickness it is important to take your classes easy or wait until you feel better.<\/p>\n

Second Trimester<\/strong>
\nAs your body starts to change shape, focusing on balance and posture will help keep you stable, strong and your spine in neutral. You will also want to start incorporating pelvic floor exercises.<\/p>\n

Ideal moves \u2013 hovering knees and kneeling hundreds.<\/p>\n

Even though your body will be changing, you may find you have more energy during your second trimester.<\/p>\n

Third Trimester<\/strong>
\nAs moving around becomes a little more difficult, it is time to concentrate on your flexibility as well as mobility. At the same time you can focus in on strengthening the pelvic floor muscles in order to prepare you for labour.<\/p>\n

Ideal moves \u2013 pelvic tilts and side lying clam.<\/p>\n

As your centre of gravity shifts and your body becomes more bulky keep the stretches gentle, the bends supported, and focus on breathing and pelvic floor exercises.<\/p>\n

Breathing<\/strong>
\n\u201cPilates can help teach mums how to breathe in a way that helps them to be more connected and more aware of how their body is feeling,\u201d says Nicole. \u201cBreathing also helps mums to have a better awareness of their pelvic floor and deep abdominals, which is important during pregnancy and post-natally whether you give birth naturally or not.\u201d<\/p>\n

She adds that breathing can be used to help release tension in the body, a skill that is very useful during labor. \u201cBreathing assists with learning how to release and relax certain muscles (such as the pelvic floor during natural birth), as well as helping to facilitate better muscle contractions. Both of these elements are important during the birth process.\u201d<\/p>\n

Don\u2019t forget<\/strong>
\nIt is always important, whatever stage of your pregnancy, to monitor your energy levels and make sure you don\u2019t push yourself or overstretch. It is also important to note that there are exercises that are best left until post-birth, so it is best to find an antenatal class rather than try launching into Pilates solo at home.<\/p>\n

Nicole advises that sit-up type movements should be avoided, stretches should be done only gently as ligaments and tendons can be overstretched.<\/p>\n

\u201cAlways consult your doctor\/obstetrician before starting any exercise program, especially if you haven\u2019t been exercising regularly pre-pregnancy. And it is of course always preferable to meet with an instructor who has experience with pre-natal women whether it\u2019s Pilates or other types of exercise, because to end the way I began, every pregnant woman is different and every pregnancy is different!\u201d<\/p>\n

Flex has a number of pre-natal classes including Pre-Natal Mat Pilates, Pre-Natal Pilates Allegro and Pre-Natal Yoga. Check out the weekly schedule here<\/a> to find the class you\u2019d like to take.<\/p>\n","protected":false},"excerpt":{"rendered":"

When you\u2019re expecting it can be tempting to focus on everything else other than exercise. You may also be wondering which are the safest sports to choose. Rest assured, Pilates is ideal for every trimester of your pregnancy, helping maintain your strength and flexibility, dispel aches and pains, stay connected to your body, prepare it […]<\/p>\n","protected":false},"author":2,"featured_media":33252,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[15,21],"tags":[24],"class_list":["post-40779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-fitness","tag-pilates"],"acf":[],"yoast_head":"\nPilates \u2013 What to Expect When You\u2019re Expecting\u2026 - FLEX Studio Hong Kong<\/title>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pilates \u2013 What to Expect When You\u2019re Expecting\u2026 - FLEX Studio Hong Kong\" \/>\n<meta property=\"og:description\" content=\"When you\u2019re expecting it can be tempting to focus on everything else other than exercise. 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you\u2019re expecting it can be tempting to focus on everything else other than exercise. You may also be wondering which are the safest sports to choose. Rest assured, Pilates is ideal for every trimester of your pregnancy, helping maintain your strength and flexibility, dispel aches and pains, stay connected to your body, prepare it…","_links":{"self":[{"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/posts\/40779","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/comments?post=40779"}],"version-history":[{"count":1,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/posts\/40779\/revisions"}],"predecessor-version":[{"id":40780,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/posts\/40779\/revisions\/40780"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/media\/33252"}],"wp:attachment":[{"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/media?parent=40779"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/categories?post=40779"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/like2say.com\/flexhk\/wp-json\/wp\/v2\/tags?post=40779"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}