Prenatal & Postnatal Exercise


Ellie Brown has been teaching pre and postnatal Pilates and offering pre and postnatal personal training for over six years. She works closely with local midwives and doctors to help and support Mothers-to-be and new Mothers during and after their pregnancies.

Mothers have repeatedly returned to her over the past six years and some are now on their third babies! Ellie's classes are small and intimate and give you time to discover your changing body during pregnancy and rediscover your body after pregnancy.

Personal Training sessions can be conducted with your baby; Ellie will push your buggy and look after the baby while you are left to concentrate on your fitness. Please call if you wish to discuss your individual needs  07958 225598.

Below is a little advice with regards to exercise during pregnancy along with classes available. For one to one sessions, Pilates or Personal Training, please call or email.
 

Exercise during Pregnancy

You must check with your GP before beginning to, or continuing with, exercise while pregnant. There are some conditions that make it inadvisable to exercise; three or more miscarriages, maternal heart disease, diabetes, hypotension, placenta previa. Your GP will give you advice on whether you should exercise or not.

 

8-14 weeks is the period where most miscarriages occur. It is advisable to stop exercising during this period until the pregnancy is well established.

This is not a time to think about losing weight and becoming super-fit. Your awareness should be on achieving a level of fitness that will benefit you and your baby. It is advisable to ask at each antenatal clinic if it is still all right to continue exercising.

When should I not exercise?

If you have any of the symptoms listed below, or are unsure whether to exercise or not, please consult your GP.

Any bleeding
Any pain in the body
Dizziness and faintness
Shortness of breath
High blood pressure
Feeling unwell or having a high temperature or fever
Severe Headaches and swelling (always check this with a GP as could indicate pre-eclampsia)      
Incompetent cervix and pubic pain
Very anaemic
When you experience Braxton hicks or are in labour

What exercise do you propose I do?

If you have exercised before your pregnancy, there is no reason why you cannot continue with your exercise programme. However, some adjustments may need to be made and these should be discussed with an exercise professional that has pre and post- natal qualifications. It is advisable to join a Pilates class that is run solely for pregnant women. Pilates classes should be small with a relevant qualified instructor.


About Pilates

Breathing and Relaxation: The breathing techniques learnt in Pilates will prove invaluable during pregnancy and labour. Correct breathing will help to release tension in the body, leaving you feeling calm and relaxed. As the baby grows it will begin to push against your ribcage, leaving you short of breath. Pilates breathing will increase your lung capacity and help you deal with this shortness of breath.

Core Muscles: Pilates focuses on deep postural muscles, especially the transverses abdominal muscle. Strengthening this muscle will support your bump and protect your spine. The exercise done, before labour, will help your abdominal muscles return to normal after the delivery.

Pelvic Floor: Pilates also focuses on strengthening the pelvic floor. This will prove invaluable whist carrying the baby as the pelvic floor bears the weight of the uterus.

Good Posture: Through pregnancy, the body is constantly changing and Pilates will bring you an awareness of your posture. It will help you avoid the aches and pains associated with back and joint problems and help you look great.
 
 
Pilates will also ensure your body’s systems (respiratory, circulatory and lymphatic) are functioning efficiently.

Postnatal Exercise
 
Wonderful, you've had the baby and now feel ready to exercise:
 
Firstly, remember that everyone is different and that these are only guidelines. It is advisable to wait until after you have been given the go-ahead in your post-natal check. These checks are at approximately six weeks for a natural birth and eight/nine weeks for a caesarean. Don’t be too hard on yourself, you’ve just had a baby and your body needs time to recover.
 
Pilates at this level is not cardiovascular, and should be supplemented with a suitable low-moderate intensity aerobic activity such as Running Mummies. Pilates is ideal for the postnatal period and the pressures a woman faces during this time. Fatigue, weakened abdominals, demands of breastfeeding, and just day-to-day care of a baby can make it difficult for women to regain their strength and figure. Many find it difficult to tone the tummy after giving birth, particularly after a C-section or a difficult delivery. Re-training this area should be done from the inside out! Emphasis is on strengthening deep abdominal muscles to ensure good technique when you come back to those sit-ups!
 
Mother and Baby Postnatal Pilates Classes
 
These small classes of up to six Mothers and their babies promotes well-being after the baby. They focus on pelvic floor muscles, deep abdominals, postural awareness and general strength and muscle tone. While you, the Mums exercise, the babies lie by your side or sit in a car seat. The atmosphere is calm and relaxed and gives you the opportunity to meet new Mums, who, like yourself, want to regain their pre baby shape. For class details

Classes are a maximum of six Mummies and their babies. Before starting Post-natal Pilates you must wait six weeks after a natural birth and eight weeks following a caeserean. This is a guide and it is best to check before booking. Please call or email for availability.
 
The classes are suitable from Mothers with newborn babies to those with babies who are about to start crawling. Babies can lie next to you or sit in a car seat, whichever suit you and your baby. If you need to feed your baby during the class, that is no problem.
 
When should I not exercise?
 
You need to listen to your body and if you feel a little unwell, rest. Consult a GP if you are at all in doubt.
 
·         Bleeding – other than menstruation
·         Abdominal pain
·         Mastitis
·         Faint, dizzy spells, severe headaches, temperature
 
To supplement your Pilates why not try some light aerobic activity. Come and try Running Mummies, a post-natal fitness class for Mum and babies can be found in Greenwich Park every Tuesday and Thursday morning. The first class is complimentary.
 
To see this article on the Heart FM website and pick up more pregnancy related tips visit www.heartfm.co.uk