PREGNANCY,
PILATES and YOU
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Viva Pilates Studio offers a fitness routine that can help you and your baby stay healthy throughout pregnancy and beyond. Pilates centers you with a focus on posture, breathing and core work. It strengthens and gently stretches the pregnant body and encourages you to embrace the physical changes the body goes through during pregnancy. As with all prenatal exercise, Pilates is not as much about getting in the best shape of your life as it is a tool to help prepare for the pregnancy process. Conditioning your core through Pilates while pregnant targets muscles that are central to labor and delivery, and protects your back. Pilates helps in preparing a woman for the most physical experience her body will go through. Plus, a healthy core during pregnancy leads to a quicker recovery of your prepregnancy body after the baby arrives. At Viva Pilates Studio, our professional staff develops a tailored repertoire that includes exercises on the mat, reformer, wunda chair and trapeze table. We offer personalized attention and focus on each client’s individual needs. |
PREGNANCY CLASS FEESPrivate Sessions
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First Trimester: 0 – 12 weeks |
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Thrilled, but please don’t wake me… The initial stage of pregnancy brings upon a mixed bag of joy and discomfort. It is common to feel fatigue, nausea, and upper back and shoulder tension. This is a good time to work on posture awareness, breathing, core exercises, gentle stretching and pelvic floor exercises. Slow and gentle strengthening can be done if you feel up to it. |
Second Trimester: 13 – 26 weeks |
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I’m so excited, and I just can’t hide it… It is at this stage that the pregnant woman feels at her best. You are past the tired and nauseous stage and feel a burst of energy. Along with this are the visible changes in your body. With the expansion of your belly comes the gradual pushing forward and shifting of your center of gravity. Weight shifting forward can lead to tight calf and hip muscles, weak hamstrings, compression of the lower back and a forward shoulder roll that leads to front houlder tension. We will continue with exercises that encourage good posture, gently stretch the tight and compressed areas, and strengthen the weak areas. Since at this stage you can no longer be on your back, we implement correct body positions while keeping muscles toned, and allowing the body to provide good circulation for you and your baby. |
Third Trimester: 27-40 weeks |
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Are we there yet? The third trimester is uncomfortable for many
women due to the extra weight of the baby and
the breasts. The baby’s movement is strongly felt, It is our goal to help ease the discomfort of this final stage of pregnancy. At this time it is important to keep up with gentle exercises, emphasize deep breathing for relaxation and become familiar with poses that reduce swelling. This is a good time to build stamina and courage in preparation for labor and delivery. |
Fourth Trimester: Birth – 52 weeks |
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Getting to know you... This trimester is a period of restoration. During these tender weeks, your body will be adjusting to a change in the center of gravity, stretched and weakened muscles, weakened joints and low energy. We will guide you through exercises designed to strengthen muscles, beginning with the core, while protecting your joints. Pilates does not result in a“bulking up” instead it promotes long, lean muscles. Because muscles use more energy than does fat, it will also increase your metabolism and encourage weight loss. Viva Pilates Studio offers a beautiful and calm environment where you are invited to stay after class and enjoy a cup of tea before rushing home to relieve the baby-sitter. |
Yoga, You and Baby |
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Pre-natal yoga is growing in popularity because of its amazing benefits for both Mom and Baby. Not only does yoga improve circulation, balance, flexibility and muscle tone, it helps prepare the body for labor and deepens the mind-body connection.
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