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Make Pregnancy More Bearable With La Dolce Studio's Prenatal Pilates Classes


As a pregnant woman, it is medically advised to stay healthy and active as much as possible. However, some exercises are not safe for pregnant women. So if you're looking for a low-impact prenatal exercise, Prenatal Pilates is your best option.

Prenatal Pilates might be the perfect fit for you whether you enjoy remaining active or are expecting your first child and want to start exercising. Prenatal workouts encourage mothers to stay active throughout their pregnancies and provide numerous advantages for the mother and the unborn child.

Start engaging in Pilates with a professional instructor; try our prenatal Pilates classes in La Dolce Studio.

Book a class today!

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What Makes Prenatal Pilates Different?

Your muscles can suffer a lot during pregnancy, with the added weight and ligament strain frequently causing muscular imbalances. It's not ideal to experience muscle weakness after giving birth, so how can you prevent it?

For a healthy and strong pregnancy, exercise is essential. Pilates specifically targets your deep core (to aid with Diastasis Recti) and your pelvic floor muscles (to help prevent urine incontinence), among other muscle groups, if you're worried about muscular imbalances and weakness.

From back to front and along your sides, your core is supported by a thick layer of muscles called the transverse abdominis. These muscles essentially corset your waist. Prenatal Pilates differs from traditional Pilates as it focuses on the transverse abdominis. 


Benefits Of Pilates During Pregnancy

Pregnant women can participate in prenatal fitness courses without risk because Pilates movements do not affect the joints. Prenatal Pilates can benefit an expectant mother in the following ways:

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Reduces Back Pain Caused By Pregnancy

Weak back muscles make it harder to support the added weight of the baby. This could worsen your posture (such as a rounding of the shoulders and back to compensate for the extra weight) and put undue strain on your joints and back, resulting in joint discomfort and backaches.

The abdominal muscles are stretched more and more as your baby becomes bigger; if these muscles are weak, your back and pelvis may get strained. Weaker pelvic floor muscles could make your uterus less stable, causing it to sink into your pelvis under the weight of your growing child.

Prenatal Pilates exercises focus on core strength and muscular endurance, which relieves the tension on your back and pelvis. The ideal position for pregnancy is on your hands and knees, which is how most prenatal Pilates movements are performed. By positioning your baby for birth, prenatal Pilates can also helps in a less traumatic delivery.

 Control Breathing

All prenatal Pilates sessions strongly emphasise breathing, which is especially beneficial for pregnant women to master since it promotes healthy air exchange for you and your developing child.

In addition, learning respiratory control helps and prepares you for labour. Exercises like the arm opening will assist in maintaining flexibility in your upper back, which can become stiff as your belly grows. Prenatal pilates also helps to strengthen the transverse abdominal muscles.

Maintain Healthy Weight

While it is natural to gain weight during pregnancy, if a woman gains more than is advised, she risks developing gestational diabetes. Regular, mild exercise throughout pregnancy, like prenatal Pilates, can help manage healthy weight gain.


Strengthen Your Legs

Leg cramps, fluid retention, and varicose veins are more common during pregnancy. Prenatal Pilates aimed at strengthening the legs, can significantly reduce such issues.

Improves Your Balance

Pilates is about developing a balanced body, which is crucial while moving around a growing bump.

The hamstrings and glutes stretch and may get weaker as your uterus grows and your pelvis begins to move anteriorly (to the front of the body) to adjust. Prenatal pilates increases the posterior chain's (back body) capacity for support by strengthening the glutes.

 It Enhances Your Mood And Relieves Stress

 Any exercise is proven to reduce stress and anxiety-inducing hormones. These chemical hormones include endorphins, serotonin, and dopamine neurotransmitters, which are linked to the emotions of pain and despair.


Additionally, prenatal pilates’ breathing exercises help promote core engagement and mind-body awareness. Regular and effective breathing exercises can also be used throughout labour to reduce anxiety and relieve the daily burden of motherhood.

 Socialise With Other Moms!

You will get the chance to make new friends during our classes and engage in a warm, entertaining, and frequently educational conversation. Our classes here at La Dolce Studio will teach you more than your home workout videos ever could.

All Pilates exercises we use in our courses are safe to do while pregnant because they are pregnancy-specific. Any activity that hurts or makes you uncomfortable can be modified by one of our professional Pilates teachers. This means that you will benefit greatly from each class!

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Tips For Doing Pilates During Pregnancy

These recommendations will enable you to get the most out of your pregnant Pilates program.

  • Work only with instructors that have received substantial prenatal training. We at La Dolce Studio have already worked with several pregnant moms, so rest assured we know how to assist in prenatal exercises.

  • Wear comfortable and light attire.

  • Don't forget to seek advice from a medical expert or a pelvic floor physical therapist before starting.

  • Try not to hold your breath.

  • Exercising in hot, muggy weather or doing hot Pilates is not recommended.

  • Always keep food on hand, and drink plenty of water.

  • Because they are elevated off the floor, specialised equipment like the Reformer allows for resistance training and more comfortable positioning. Here at La Dolce Studio, we offer reformer Pilates that is safe for pregnant women.

  • Don't exercise while lying on your back after the first trimester since the baby's weight could push against your blood vessels and cut off supply to your kid or cause you to feel dizzy.

  • Your centre of gravity shifts as your baby grows, making it possibly harder for you to maintain balance in postures or carry out movements that were previously possible. Avoid making any moves that could make you feel off balance or fall.

  • Take your time so that you won't have to rush after your session. Just as crucial as the training is recovery.

  • Be mindful to avoid overstretching because your joints are more pliable.

  • Enjoy yourself, and try to remain in touch with your body.

If you're a beginner yet eager to try Pilates, La Dolce Studio is the best place to come. Our professional instructors will guide you throughout every session, so you don't need to worry about doing it wrong or harming yourself.

Start your session today!


Start Your Prenatal Pilates Classes With Us

Pilates can support every stage of pregnancy, childbirth, and the postpartum period. Our professional instructors here at La Dolce Studio can modify the workout to match your needs while still challenging you safely, regardless of how experienced you are with exercise.

We've already helped pregnant moms reap the benefits of prenatal Pilates, and most of them said that labour and childbirth became less challenging for them.

Aside from studio sessions, we also offer virtual classes to help you reap the benefits of Pilates even when at home.

Contact us today to start your classes.

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  • Can osteopathy treat my recurring migraine?
    Various factors can cause migraines. Through osteopathy, we can identify the root cause of your migraine and resolve it. Osteopathy relieves muscular spasms and stress in the body by using hands-on therapy. It will facilitate the body's natural healing process to allow improved mobility and enhanced drainage of bodily fluids for your migraine to be gone for good.
  • How many sessions do I need to get treated?
    The number of sessions you need to get fully treated varies depending on your body’s condition. It can also vary depending on how cooperative you are in getting the treatment done right. In short, there is no general number of sessions that we can give for everyone since treatment of this kind must be customised to each client.
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