For Mammas

Prenatal:

To all my beautiful pregnant women, congratulations, I’m so excited to be part of your wonderful journey and to train and support you throughout your pregnancy. Below is a basic guideline to what I recommend is safe for you to do in the class and what to avoid. Please always consult your GP if you are unsure or if something doesn't feel right. Feel free to send me your questions in the chat below, I am here for you.

1.

Take out any abdominal crutches after your first trimester.

2.

Don’t exhaust yourself, a light to moderate exercise program should be the aim. 

3.

Avoid laying on your back for long extended periods of time (as it can put pressure on vena cava- disruption of venous return), but if it feels ok to do so, being on your back for a short period is ok if it works for you. And of course, no more laying on your tummy. 

4.

Take the modifications we give in our classes. Listen to your body and be kind. Low impact exercises are the preferred option. Stay hydrated throughout our classes and take breaks whenever you need. 

5.

Focus on strengthening your glutes in all four series, side lying series or when in doubt squat!! As your instructor I will give you modifications, but of course - please watch our prenatal videos and classes to get familiar with the modified exercises for you. 

Postnatal

 

Congratulations on becoming a mum, you are so strong and inspiring and I am so proud of you! I am so happy that you have chosen to give yourself the time to focus on you and to reconnect to your body after an incredible change. 

Below is my basic guideline to what I recommend is safe for you to do in the class and what to avoid. Please always consult your GP if you are unsure or something does not feel right and feel free to email me your questions, I am here for you.

1.

Please ensure you have had your six week postnatal check before starting the classes. 

2.

It’s always a good idea to consult with a woman’s health physiotherapist to check your pelvic floor muscle control.

3.

Don’t exhaust yourself, a light to moderate exercise program should be the aim. 

4.

Listen to your body and rest between sets. The strength and stamina will come back and it’s important that you’re not rushing your recovery. Don’t ever forget what your body has been through and what an incredible woman you are!! Love yourself and give yourself the time. 

5.

Keep working on your pelvic floor and transverse exercises, if it does not feel right keep your head down and avoid abdominal curling until you feel ready. 

6.

Avoid lunges if you suffer from symphysis pubis dysfunction (SPD), a nice narrow squat is always a good option for you. 

7.

Keep working on your pelvic floor and transverse exercises, if it does not feel right keep your head down and avoid abdominal curling until you feel ready. 

8.

Stretch! However, remember to be kind to your body, it should always feel good, sometimes challenging but never painful. 

9.

For your ongoing training - ensure you are taking your time. Remember the incredible change your body has gone though. Be patient and kind - low impact exercises can have an incredible effect on the body and mind. 

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