ACTIVATING 3 | PRE-NATAL PILATES
PRE-NATAL | YOGA + PILATES • 29m
The Activating Pre Natal Pilates Programme is for those in their 2nd trimester, or more regular pilates clients. The pace is stepped up slightly from the Essential classes, still working and mobilising the full body, but with more dynamic and arm work. Classes will explain correct Pilates alignment and techniques, whilst mobilising the upper back and shoulders and working with some more active arm and glute work to strenghten the areas that prop up the body during pregnancy. Classes will support you to strengthen the pelvic floor and leave you feeling strengthened and energised.
We recommend completing the Essential classes before progressing onto the Activating sessions by following our specially designed programmes for each stage of recovery, which can be found on our website and on your welcome newsletter.
Equipment: Small Pilates Ball or a small cushion
+ 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
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