Are you a soon to be mother or did you just have your little one?
Firstly, CONGRATULATIONS from all of us at BODYROK!
Pregnancy is the perfect time to get in touch with your body and there is no better way to do that than with a mind/body work out such as Pilates or Yoga.
BODYROK offer specific Prenatal classes in both Yoga and Pilates which aim to improve posture and alignment through stretch and strengthening exercises which would help to reduce pregnancy aches and pains. If we do not have a specific Prenatal class that suits your time frame, you are always welcome to join any of our group classes as our trainers can modify each exercise for you.
Our Reformer classes are particularly good for strengthening the deep abdominal muscles and pelvic floor muscles. Stretching is great for loosening up and increasing joint mobility.
EXERCISE GUIDELINES FOR PREGNANCY
Growing a child within you takes a lot of resources from your system, and places new stresses on your body. Your heart has to pump for two, your lungs have to breathe for two, and your digestive system has to work for two. In fact all your body’s organs and systems have to cope with increased workload throughout your pregnancy.
Your body is designed to do this, so it’s not a problem, it just means that pregnancy is not the time to embark on an extreme “get fit” program. Getting fit takes resources from your system, which you will need, in order to build a beautiful baby! Thus “gently does it” is a great motto for you to consider when it comes to exercising during your pregnancy.
General guidelines for exercise throughout your pregnancy
Check with your healthcare provider before you begin classes.
Eat low G.I. foods and regular small meals – Your blood sugar levels can fluctuate rapidly during pregnancy. Eat food high in carbohydrates (whole grains, pulses, potatoes etc) one or two hours before your class. Carry juice with you to your class, to drink if you feel faint or dizzy. If this occurs, slow down or stop exercising.
Drink plenty of water
Regular, gentle exercise (at least 3 times a week) is preferable to more random activity
Don’t overdo it – Keep your level of exertion to 10-12 on a scale of 1-20
Don’t get overheated
Wear a properly or professionally fitted bra
Get up from the floor slowly. As you get bigger, you’ll need to start thinking about rolling onto your side before you sit up.
Don’t hold your breath during exercise
- As soon as you know you’re pregnant, you should stop doing stomach curls and crunches: Abdominal bracing exercises (i.e. working to hold your spine in neutral alignment against peripheral mobility or resistance) will be beneficial for your labour and your posture. Prenatal classes will offer you plenty of opportunity to work your abdominals safely.