Pilates Exercises

Pilates is a form of exercise which trans your body to be strong and flexible.It does this through a series of movements and positions which will raise awareness of  your body’s strength.The pattern of movement you’ll are focused on your tummy and pelvic floor muscles.

Mothers-to-be who regularly exercise their core muscles can except to experience shorter labors and reduced lower back and pelvic pain.Doing these exercises throughout pregnancy also significantly helps and speeds up the process of getting your body back in shape after child birth

At Drs. Nicolas & Asp Centers your Personalized treatment sessions will be tailored to the stage of pregnancy.

Antenatal Pilates Exercises

The First Trimester Section

At the beginning of your Pregnancy Pilates will  strengthen your core muscles,which equips your body to better cope with the strains caused by the weight of your growing baby

In this session

• we focus on Reducing back pain,by exercising the deepest core muscles that stabilize your back and pelvis.
• Helping strengthen your pelvic floor,which will help to support your bowel,bladder and uterus(womb) as your baby grows and moves down
• stabilizing your back and pelvis

Second Trimester Session

This session focuses on contracting transverse abdominal and pelvic floor muscles. You should be able to pull  your belly button towards mat while performing an exercise.Once you are further into second trimester you will want to utilize props to keep your upper body elevated so you are not lying on your back.The Pilates ball is also a great way to perform abdominal exercises without having to lie flat on your back

This session

• Helps improve your balance.As your body weight shifts and your hormone change,your balance can be thrown off
• Pilates can help you stabilize your core which helps with balance
• Teaches you to relax and control your breathing,which is important for pregnancy and labor

The Third Trimester Session

The Third trimester is a wonderful period,full of excitement about the forthcoming birth. However,this period can sometimes be challenging;feeling heavy,not sleeping well and mulling over various choices can make you feel tired or Drained. We know how hard your body is working during the third trimester and that it can be difficult to find time and exercise. To  help you overcome these challenges we have prepared classes of 20 and 30 minutes to suit your body’s current need as well as prepare you for giving birth making you ready for the post natal period

Postnatal Pilates exercises

The postnatal Pilates class is specifically tailored to the needs of new mum to help you build internal and external strength,flexibility and boost self confidence.Now  that you have given birth,you are ready to start strengthening your core to support your spine,and getting back your shape

Benefits of Postnatal Pilates exercises include

• Improved Pelvic floor function
• Encourage rectus abdominals to knit back together after separation during pregnancy
• Reshape your body to produce a longer,learner and more toned Physique
• Regain muscle memory connection for your core
• Back,neck and joint support
• Upper body stretching to alleviate tension
• Upper body strengthening to help  with feeding(babies can be happy)
• Improved flexibility ,general well being and stress release
• Helps with deep ,peaceful sleeping
• Elongation of the spine and correct posture
• Being self confidence