Post-natal Pilates class members at PHPT Portobello, Edinburgh with Sabrina Severo

Pilates for Pre & Post Natal

Mother and Baby Post-natal Pilates at Tribe Porty


Sabrina is our resident pre and post-natal pregnancy Pilates instructor based at Tribe Porty.

Pilates is the perfect exercise method to keep you in shape throughout your pregnancy and beyond. Not only will it keep you strong and flexible, but it is the perfect antidote to the discomforts sometimes associated with pregnancy.

Book a FREE post-natal Pilates trial today!

The big added bonus is that because Pilates practice engages your deepest core muscles, pelvic floor, hips and spine, you will develop muscle strength and memory that will help your body recover faster after giving birth. Although Pilates is one of the safest workouts you can do when you’re expecting, be sure to check with your doctor before you begin to practice Pilates or any other workout program.

How can Pilates help me during my pregnancy?

Pilates strengthens your abdominals, back and pelvic floor muscles without straining other joints, so it’s a great exercise to do when you’re pregnant. Some research suggests that doing Pilates regularly can be as effective as doing pelvic floor exercises.

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.

Doing regular Pilates will help:

  • Strengthen your abdominals muscles, which equips your body better to cope with the strains caused by the weight of your growing baby. Hormones make the tissues (ligaments) that connect your bones more pliable in pregnancy, making you more prone to injury
  • Reduce signs of back pain, by exercising the deepest abdominals muscles that stabilise your back and pelvis. Weak muscles can lead to back or pelvic pain.
  • Strengthen your pelvic floor, which will help to support your bowel, bladder and uterus (womb) as your baby grows and moves down. This may prevent you from leaking urine when you cough or sneeze.
  • Improve balance, as you may feel a little more clumsy, or that your balance isn’t as good as usual, in pregnancy. Pilates exercises strengthen your core and may make you more stable when you walk as your bump grows.
  • Take 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. Towards the end of your pregnancy, it may also help to get your baby into the right position for birth.
  • Relax and control your breathing, which is important for pregnancy and labour.

Exercise in general is good for you during and Post pregnancy. You should aim to do both aerobic exercise, such as brisk walking or swimming, and muscle-strengthening exercise, such as Pilates.

Mother and Baby Pilates

It’s a fascinating way to engage with your bundle of joy whilst you are exercising and looking after your body, mind and state of spirit.

The class is designed to create a happy and atmospheric place, practicing all Pilates exercises using all the principles with small equipments such as: Pilates Bender balls, Tennis balls, Dyna Bands, Pilates Rings and lost of Core, Posture and Pelvic Floor muscles engagement throughout the whole session.

Considerations:

Pre and postnatal Pilates is suitable 6 weeks after natural birth and 9 weeks after c section. You can start at 13 weeks pregnancy (unless you are already doing Pilates classes every week), and continue right up until 40 weeks if feeling fit & well.

Contraindications:

Miscarriage;
Low lying level placenta (but as long as they get a midwifes note stating that its ok to attend);
Any bleeding;
What to Bring:
Please bring water & a cushion if required to support baby bumps

For post-natal Pilates, please bring a floor blanket for your baby and some soft toys to keep your baby amused during the sessions.

Book Your Mother & Baby Post-Natal Class through our secure online booking system.

Classes are currently running Mondays at 10:30am and Thursdays 1.30pm and will run continuously throughout 2018, except on Monday Bank Holidays.

Register your details first, then you can purchase individual classes or buy packs of 6 per Block, and/or 4, 6 or 10 Studio Pilates Sessions to use as and when you feel like it. The expiry dates for these will be extended during your pregnancy (if applicable) so that you don’t lose sessions if you’re feeling under the weather one week. If you have any specific questions please give us a call and we will be happy to help.