Why a fit you is important - through your pregnancy and after
Prenatal and Postpartum Wellness
Following an exercise and fitness program during a normal pregnancy is safe and in fact encouraged for the wide benefits it offers - from a better mood and more energy to many physical benefits.
A well-programmed prenatal workout can have you feeling better immediately!
Women are increasingly taking up exercise and wellness programs through their pregnancy and after, from those who were regular exercisers (before their pregnancy) to non-exercising women.
It is important to obtain a go-ahead from your doctor before starting a prenatal or postpartum.
There are many physical and emotional benefits that a prenatal fitness program offers.
Helps to reduce pain, commonly experienced during pregnancy, in the back, hips, and knees.
Exercise being an incredible mood booster and energy enhancer, helps to decrease stress and anxiety. Enables one to positively deal with the many physical and hormonal changes experienced through pregnancy.
Exercising through pregnancy also helps with better sleep patterns, leading to a well-rested body and mind.
Helps address concerns such as constipation and urinary incontinence. Can also decrease risk of gestational diabetes.
Promotes healthy weight gain, along with focusing on muscle strength and toning.
Enables improved recovery postpartum - physically and emotionally.
Builds strength and endurance for the demands placed on the body postpartum.
Prenatal fitness differs in its goals from a regular fitness program. Important considerations include physiological, physical, and emotional changes, along with safety for the woman and the developing baby.
Women who have been following a regular exercise program before their pregnancy need to keep in mind that changes will have to be made in their workouts as the pregnancy progresses.
During pregnancy joint mobility increases as ligaments (that support them) become lax. It is important to control range of movements and modify exercises to control joint instability and ensure there is no stress or risk of injury.
Balance and stability become important concerns. Due to the extra weight in the front of the torso there is a shift in the centre of gravity and there is increased stress on the lower back and pelvis area.
Through pregnancy the body’s demand for oxygen increases, along with changes in heart rate and blood pressure as the pregnancy develops. Breath-focused movements are very beneficial.
It is also important to monitor exertion levels of exercise, take breaks as needed, stay well-hydrated, and be mindful of positions for exercise as well as when changing positions through the workout.
Postpartum Fitness
All the physical and emotional benefits of a Prenatal Fitness program also apply to Postpartum exercise and wellness. From strengthening and toning abdominal and pelvic floor muscles to muscles of the back, hips and upper body. The exercise elevates mood and energy, promotes better sleep, relieves stress, and improves posture.
Postpartum guidelines and considerations should be incorporated into the programming. A well-designed Postpartum program will help to rebuild body and mind.
The Zone Pilates Prenatal and Postpartum Program
The Pilates system is very popular world-wide, in studios and clinics, as a highly effective and safe program for prenatal and postpartum women.
At The Zone our focus is on helping you stay fit, enabling you to manage changing demands of daily living activities through pregnancy, labour, delivery, and postpartum.
The programs are customised for your specific goals and safety concerns.
Pilates equipment such as Reformer, Tower, Stability Chair, and varied small equipment are used for the workouts. Workouts based on the Pilates machines have many advantages.
The low-impact workouts help increase body-awareness and strengthen stabilizing muscles for better joint-control.
Working on the machines helps to build balance and control.
Total-body workouts on the machines build functional fitness. And, working with a mind-body connection improves coordination through movements.
Pilates machines are designed to focus on correcting posture, alignments, and muscular imbalances.
Our goal – to help you be energised and functionally fit through your pregnancy. And, then guiding you to rebuild and strengthen your body and mind postpartum. Our programs focus on
Strengthening core muscles of the spine, hips, deep abdominals, and pelvic floor.
The specific breathing patterns promote better circulation across the body, further helping in recovery and better energy.
Building functional fitness, strength and endurance.
Improving posture, balance, and stability.
Targeted strengthening of the hips and upper body muscles for increased demands made on the body during pregnancy, delivery, and post-partum.
Diastasis Recti (a separation, down the middle of the abdomen, of the rectus abdominis muscles) is a common concern during pregnancy or postpartum. To address this effectively, program modifications along with the right exercises are necessary.
Private sessions, customised for each woman’s individual goals and concerns, ensure the program is result-oriented with a tremendous feel-good factor experienced with each workout.
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