Pregnancy Pilates Program

Pregnancy Pilates

The Pregnancy Pilates Program is a library of 10 videos to empower you to be fit, strong and healthy throughout your pregnancy and get your body back once your baby is born.

Pilates is the perfect exercise to maintain a healthy body while you are pregnant!

It is safe and can be done throughout your entire pregnancy and is one of the few forms of exercise that is recommended for expectant Mums.

We know that regular Pilates classes are essential for a healthy pregnancy, and in most cases an easier delivery.

With our expert knowledge, we have created a library of 10 videos for you to enjoy throughout your pregnancy and postpartum that will support your body and posture.  They will give you peace of mind so you can feel calm, empowered and confident as you exercise.

12 compelling reasons you should do regular Pilates classes when you are pregnant

• Strengthen your pelvic floor muscles
• Learn how to use your abdominals correctly
• Understand how to exercise safely
• Reduce aches and pains
• Stay fit!
• Maintain your ideal weight
• Improve posture and balance
• In most cases, makes for an easier birth
• Control your breathing 
• Reduce the possibility of incontinence, prolapse and Diastasis Recti
• Stress release
• Get your body back faster after your birth

What you will learn in this Program:

1. Pelvic floor exercises for a better birth and recovery.
2. How to use your core abdominal muscles when you are pregnant.
3. 3 Fundamental rules to exercising safely when you are pregnant.
4. Pregnancy stretches and releases to easy pain and muscle stiffness.
5. Exercises for maintaining good posture during pregnancy and while breastfeeding.
6. Daily express fitness routine for pregnancy.
7. Pilates routine to relax tired Mums!
8. Best post-pregnancy Pilates class to get you back to exercise after giving birth.
9. Pilates exercises to get your abdominals working and flat again after giving birth!
10. How to exercise when you have a Diastasis Recti and repair your abdominal muscles.

What you will get with this program:

This program is designed to give you the best toolbox to use Pilates to keep fit, understand your body better as it changes, prepare for your birth and be guided along the way by Pilates and pregnancy specialist Natalia Laing.

• 10 tailored Pregnancy Pilates videos
• Guided instructions and detailed explanations
• Anatomical diagrams and videos to help you understand the body and exercises

Video 1 - Pelvic floor exercises for a better birth and recovery.

• What is your pelvic floor?
• Why is your pelvic floor important when you are pregnant and during childbirth?
• Learn how to use and contract your pelvic floor muscles.

Video 2 - How to use your core abdominal muscles when you are pregnant.

• What are your core abdominal muscles?
• Learn how to engage, strengthen, maintain and tone your core abdominals that support organs throughout the stages of pregnancy.

• How to connect your pelvic floor muscle and abdominal muscles to support your baby during pregnancy.

Video 3 - Fundamental rules to exercising safely when you are pregnant.

• Why you shouldn’t do sit-ups.
• Learn how to get up and down off the floor or out of bed during pregnancy.
• Why laying flat on your back once in your second trimester isn’t a good idea.

Video 4 - Pregnancy stretches and releases to ease pain and muscle stiffness.

• Learn how to care for your body with stretching as it changes throughout your pregnancy.
• Relieve pain in your body, especially in your lower back, neck and pectoral muscles.  

• An easy to follow routine you can do regularly to avoid muscle contractions, maintain good posture, increase range of motion and release fascia.

Video 5 - Daily express fitness routine for pregnancy.

• An intermediate level Pilates routine designed to maintain your body and keep up your fitness levels during pregnancy.
• Includes exercise modifications to challenge advanced users.
• Total body exercises to tone and shape.

Video 6 - Exercises for maintaining good posture during pregnancy and while breastfeeding.

• Exercises to combat structural changes as your body changes throughout your pregnancy.
• Learn how to engage and release muscles to maintain postural integrity.
• Guided routine explained by Natalia Laing.

Video 7 - Pilates routine to relax tired Mums!

• Breath, stretch, connect and open up your body with a relaxing Pilates routine.

Video 8 - Best post-pregnancy Pilates class to get you back to exercising after giving birth.

• A session for the whole body with fundamental Pilates exercises to get your body moving safely and effectively after having your baby.

Video 9 - Pilates exercises to get your abdominals working and back again after giving birth!

• The focus of this class is to reintroduce you to your abdominals and pelvic floor post-birth to reconnect the layers.
• Breathing techniques to flatten your abdominal muscles.

Video 10 - How to exercise when you have a Diastasis Recti.

• What is a Diastasis Recti?
• How to tell you to have one?
• 5 Fundamental Pilates exercises to do every day.

BONUS gift!  Nutrition for Pregnancy Program

Author and wellness specialist Mandy Keillor will help you to maintain a healthy approach to nutrition during pregnancy and in the months following the birth so that you can feel nourished, in control and empowered, knowing that you are caring not only for your own body but also your baby’s health.

What you will get in this program:

• Understand about appropriate weight gain and how to maintain your ideal body.
• What calories you need during your pregnancy.
• 20 delicious easy to make healthy recipe options.
• Foods not recommended for pregnant women.
• Essential vitamins and minerals you can find in food for a healthy pregnancy.

Benefits of Pilates during pregnancy

The most important benefits that Pilates exercises give to a pregnant woman is increased core stability and the strengthening of abdominal, back and pelvic floor muscles.

These muscles act like a sling that supports the organs and contents of the pelvis. During pregnancy or during birth they can be weakened or even prolapse so it is important to do regular exercises to avoid dysfunction.

As the pelvic floor muscles support the bladder, bowel and uterus it is very important that they are strong for the control of incontinence especially in late pregnancy and after birth.

Pilates Master and Pregnancy Specialist - Natalia Laing

In this program, you will be working with Pilates Master and Pregnancy Specialist Natalia Laing.  Natalia has been caring for pregnant women since 1996.

Natalia is going to introduce you to her method of Pilates and teach you to use your pelvic floor muscles and how to control your deep core abdominal muscles that support your spine and posture.

Her speciality is working with spinal injuries, rehabilitation and pregnancy, including multiple births, so you can be assured that the exercises she will teach you will be safe and that her aim is to address any concerns you might have about exercising while you are pregnant.

You are in safe hands.