MINI LEGS | PRE + POST-NATAL PILATES
POST-NATAL | YOGA + PILATES • 10m
Level 1-2
A mini legs session suitable for Pre and Post Natal Mummas. This 10 minute blast will get the blood pumping and give your legs a workout from your ankles to your glutes. Although it's not all about strengthening, expect to mobilise through the ankles, knees and hip joints to keep the foundations of your body happy and healthy.
We recommend you follow our specially designed programmes for each Trimester and stage of Postpartum recovery, which can be found on our website and on your welcome newsletter.
Equipment: Chair and small Pilates Ball / small cushion
PRE-NATAL CONTRAINDICATIONS;
+ Please don’t exercise if you have any of the following symptoms: dizziness, bleeding, excessive tiredness, pain, shortness of breath or headaches and before you have been cleared by your doctor to exercise
+ Rest when you need and stop if you are in any discomfort at all. Less is more.
+ Never hold the breath
+ Please don’t lie on the belly
+ Generally avoid Down dog after 30 weeks
+ Avoid lying on the back during exercise after 16 weeks
+ Keep the body moving steadily and avoid static poses
+ This is not the time to practice backbends, inversions, deep twists and core work such as crunches
+ Be mindful of pressure on the wrists- options are coming on forearms or fists instead
+ Be mindful not to overstretch, especially the abdominal area- less is more
+ Come up and down slowly due to possible lower blood pressure
+ Stay hydrated
+ Use props to support your practice
POST-NATAL CONTRAINDICATIONS:
+ Only practice after your 8 week check, if you had a C-Section please wait at least 12 weeks and ensure your Doctor has told you that you are safe to exercise
+ Listen to your body, rest when you need and stop if you are in any pain at all. Less is more.
+ We avoid deep twists, deep backbends and inversions
+ Do not practice abdominal exercises other than deep abdominal engagement and supported deep abdominal exercise
+ Be mindful not to overstretch
+ Postnatal specific classes are advisable in your baby’s first year
Up Next in POST-NATAL | YOGA + PILATES
-
MINI GLUTES | PRE + POST NATAL PILATES
Level 1-2
This session is suitable for Pre and Post Natal Mummas. This mini workout is a quick and focused session to kick start your well rested glutes. Important for pelvic stability, knee function and to assist with core and back support. Plus a perky peach to boot.
We recommend you follow o... -
CORE RECOVERY FLOW | POST-NATAL YOGA
Level 1-2
This short postnatal yoga flow will focus on gently rebuilding strength in the core and pelvic floor, whilst at the same time giving you a full body stretch and gentle yoga work-out. This class is recommended for those that have already started their recovery journey and that are at l...
-
SUPINE CORE RECOVERY | POST-NATAL YOGA
Level 2
This short postnatal class will focus on gently rebuilding strength in your core, glutes and pelvic floor working mostly with supine yoga postures. This is class is more suitable for those that have already started their journey to recovery and are at least 16+ weeks Post-Partum. This se...