We are pleased to have our good friend, Phoebe (pilates & yoga certified) offering prenatal pilates classes this April!
Prenatal classes are low impact, gentle and flowing and they are safe for you and your baby. The focus is to:
- Build and maintain strength, mobility and fitness safely through the pregnancy
- Correctly activating pelvic floor and deep core muscles to strengthen and provide stability and support throughout the pregnancy
- Alleviate discomfort or tightness in the neck, shoulders, back (upper, mid & lower) and legs.
- Build strength in glutes, legs and upper body.
- Control breathing and aids with relaxation
Please note: we may be using balls, bands and small weights to improve pelvic floor, deep core, and posture as well as helping to prevent low back and pelvic pain occurring. This is a great class for women who want to strengthen their body for labour and beyond.
If you have never done Pilates prior to getting pregnant, please email us (firstname.lastname@example.org) as a private screening session may be required. We will also send through a pre-exercise questionnaire to ensure our classes will best suit your needs.
MONDAYS APRIL 9, 16, 23 & 30 – 6-7pm
$80 for all 4 sessions – Sign Up HERE
These prenatal classes are brought to you by Phoebe Zaffino, (instagram: @phoebepilatesworld) who has been involved in sports, aerobics and weights training at a very young age. Her passion for movement led her to Pilates and she progressed into teaching after discovering the various benefits of Pilates. She holds certification of Cert IV Pilates Matwork Instruction and Diploma of Professional Pilates Instruction certified through Pilates International (PITC). She is also a certified Barre Attack instructor as well as a member of Pilates Alliance Australia (PAA).
Phoebe started her Pilates career in Perth in 2007 and has been teaching in Melbourne and Sydney since then. Her favourite quote of Joseph Pilates is, “Physical fitness is the first requisite of happiness”. She strongly believes that practising Pilates will create a strong mind and body, hence boosting self-confidence.
Yoga has also been part of Phoebe’s life for many years, and she believes that yoga has inspired her to live each moment more mindfully. She has also completed her Yoga Teacher Training.
In her classes, Phoebe loves to combine creative sequencing, a spirit of playfulness and a dose of inspiration to help the clients to deepen their practice. She aims to help others thrive in life by nurturing body, mind and soul with Pilates and Yoga, and hopes her clients step out of the studio feeling refresh, nourish and balanced after each and every class.
Benefits of Prenatal Pilates:
- Strengthen abdominal muscles, which helps to prevent diastasis recti
One of the most important reasons to maintain a strong connection to the deep abdominal muscles (Transverse Abdominal TVA) is to help combating an exaggerated Diastisis Recti – which is the seperation of 2 sections of the Rectus Abdominus (or 6 pack abdomials) muscle. Working the abdominals correctly during pregnancy is very important, its not about lifting the chest off the ground anymore but finding an isometric abdominal contractions of the TVA, which is like lacing up an internal corset. This is the number one reason to maintain a strong connection to the deep abdominal muscles, to prevent the Rectus from stretching too far and hopefully being able to return to its natural state after delivery as quickly as possible.
- Better connection of and strengthen pelvic floor
A strong Pelvic floor is important to support the organs in the lower abdominal cavity, especially when the uterus continues growing it requires more strength on the pelvic floor for support. Pilates helps women to control the contraction and relaxation (requires during labour) of the Pelvic Floor muscles ensuring that it is both strong and flexible. A strong Pelvic Floor will also help the body return to its pre pregnancy state more quickly and better prevent incontinence.
- Control your breathing and find relaxation
As the baby grows, it can be quite uncomfortable for the mom-to-be to breathe. Often the upper and mid back muscles also tend to tighten up during pregnancy due to breasts enlarge and belly grows. Pilates breathing not only allow breath to flow into the intercostal muscles lining the ribcage, but also helps release the tightness in the thoracic spine (especially incorporating with “correct” stretches). Practising mindful Pilates breathing also helps to create calmness in the mind and body, hence enhancing relaxation.
- Improve posture, balance and overall wellbeing
Postural changes is also unavoidable during pregnancy. Pilates helps to strengthen the stabilising muscles, especially those surrounding the knees & ankles, hips & pelvis, shoulders & neck, and also release tightness in those areas. Strengthening these muscles also helps to ensure there are no permanent imbalances post-partum.
- Speed up recovery post-partum
Often you hear “ you won’t get your body back but “a” body back post-partum “- It’s is true in a way but think about the stronger the body is during pregnancy, the stronger it will be after, and the quicker you can return back to the pre-pregnancy body. A full term pregnancy is up to 40 weeks, if a woman loses the connection to their body as they stretch during pregnancy, it will be a lot harder to reconnect again once the baby is out. It is important to prevent permanent tension, imbalances and bad habits while maintaining the strong muscles which will also help in looking after the baby.