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The benefits of Pilates during pregnancy


There are several reasons why Pilates is the best type of exercise for pregnant and soon-to-be pregnant women.  Pilates workouts are designed to strengthen your core muscles with an emphasis on abdominal muscles, the lower back and the muscles of the pelvic floor. All of these muscles are important in pregnancy because of the changes to your body as your baby grows.  If these muscles are toned by doing Pilates they will support your baby properly so you can have a more comfortable pregnancy with less back-ache and you will have more control over the muscles during delivery.  When your pelvic floor muscles and abdominals are strong they have a better chance of full recovery to normal after being stretched during pregnancy.


The Instructors at OptionsPilates are specifically trained to teach Pilates to pregnant women.  Certain exercises and positions must be avoided, especially exercises lying flat on your back. Our Instructors are qualified to know what is suitable during pregnancy.

Why should the lower back be strong?


The lower back works together with the abdominals and obliques to keep the spine in a neutral position. As your baby grows the pressure on your lower back is relieved when these muscles are strong enough to keep your spine in a neutral position.


How does the pelvic floor help?


The pelvic floor is a group of muscles in your pelvis that functions as the foundation for your whole core. The pelvic floor muscles are very important during childbirth and if these muscles are well conditioned through Pilates training you will have greater control during labour and faster recovery after birth.


How are prenatal Pilates classes different from normal Pilates classes?


Prenatal Pilates is much more gentle than regular Pilates. Many of the normal exercises are too difficult to perform when your balance is affected by the changes in your body. We modify exercises to make them more suitable for the changing ability of your core muscles as they stretch during pregnancy. After the first trimester prenatal clients should not execute exercises lying down supine so exercises are modified to side-lying positions or resting back on the elbows or hands.


There are different special requirements during different trimesters. For example the baby is most sensitive during the first trimester so we will not encourage clients who have not worked out before to start any exercise until around the 10th-12th week of pregnancy. Of course it is ideal if you have started Pilates classes before you become pregnant as this will make it easier for you to continue your classes once you become pregnant. Pregnant ladies are encouraged to take plenty of water breaks and short breaks during class.

If you want to do what’s best for your body and your baby then submit the form below or call today on 3188-8112 to sign up for a group prenatal class or private Pilates session with one of our specialist pre-natal instructors or simply visit the studio between 9am and 8pm during weekdays.

We have various packages for group and private Pre-Natal Pilates classes including the 10 group class session package for HK$2800.  If you sign up for a package on the same day as your first trial group class, we will waive the fee for your first class. Private package pricing ranges from HK$800-$900 depending on the package you purchase. We offer a private trial at a discounted price of $350 for first time clients. Thereafter you can decide whether to continue with private training or to join the Pre-Natal group classes.