Learn how to stay fit, prepare for birth and recover well with Pregnancy Pilates!

• 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.

Pilates is a proven safe method and can be done throughout your entire pregnancy.

It is one of the few forms of exercise that is recommended for expectant Mums.

This program will help you to maintain a healthy approach to what you need to eat during pregnancy and in the months following birth so that you can feel nourished, in control and empowered, knowing that you are caring best not only for your own body but also your baby’s health.

It includes:

• Learn about appropriate weight gain and how to maintain your ideal healthy body image.
• What calories you need while you are pregnant.
• Delicious Healthy Recipes and tips for a balanced diet.
• Foods not recommended for pregnant women.
• Vitamin and mineral food charts for a healthy pregnancy.

A simple pregnancy nutrition plan to know what to eat during your pregnancy by Wellbeing Specialist Mandy Keillor!

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

Pilates with Natalia was the best decision taken during my pregnancy. 

I’ve started from the first month till the last week that I gave birth.   Natalia each month adapted the exercise to my needs and to my growing belly.  All the work that we did before and during the pregnancy with the pelvic floor helped me to have a perfect birth and not having issues. 

If I get pregnant again I won’t hesitate to work with Nat every week during the 9 months.

Natalia

I needed a routine, and I had already practiced Pilates so I knew it would help me to maintain my posture, my core muscles and release the sore parts of my body.

 I enjoyed the whole experience of feeling  pampered!

Each session is tailored and adapted to each stage of your pregnancy.

Because I wanted another  natural birth, I also went for a holistic program. We also did the HypnoBirthing course, which was a privileged moment where we could focus on the arrival of our second baby.

Marion