Pregnancy Pilates can provide low impact exercises without causing too much pressure on your body or baby. Pilates teacher Sarah Vrancken, who specialises in Pilates for pregnancy demonstrates a gentle pilates workout for the first trimester of pregnancy
Is it just us or does it seem like everyone is pregnant going into the new year? From Kate Middleton and Chrissy Teigen to THREE of the Kardashian sisters expecting new family additions in the next few months (if you want to know what Khloe Kardashian eats we spoke to her nutritionist here).
The buzz is around what these celebrities do to remain in shape and healthy during their pregnancies so we got the low down from Binky Felstead’s personal trainer who divulged 19 secrets to Felstead’s return to a regular fitness routine. Expert advice is valuable at this time especially if new mums are unsure exactly how to ease back into a solid workout routine after the body’s changes of the previous nine months.
The first trimester can be a tricky time to try and hit the gym every day. Morning sickness, fatigue and general risk factors make the prospect of hitting that 8am spin class challening. Kate Middleton notably experienced a severe type of morning sickness called hyperemesis gravidarum during her pregnancies, which left her in hospital for a short time. With so many changes happening to the body during the first trimester, it is important not to over exert yourself and to find exercises that work for you during this transition.
If you have just discovered you are pregnant and you may be wondering, am I allowed to exercise, qualified fitness and Pilates instructor Sarah Vrancken of Kalm Pilates puts the record straight. In her three-part series she explains how you can continue your fitness routine using a Pilates workout throughout the whole of your pregnancy.
According to Sarah the general rule is you can continue exercising as you did before you became pregnant. Whatever you were doing – whether it was running, yoga or something else, you can keep your fitness routine as it is. However, there are other factors that may make you feel less than up to it, such as morning sickness (or general nausea) or feeling very tired.
‘As an instructor, I would always say to listen to your body, but also know that exercise is great for your baby so once you feel better, try and incorporate some form of movement and exercise into your weekly routine.’ says Vranken.
Sarah says: ‘Pilates is absolutely fantastic during pregnancy because it focuses on technique and control, engaging your supporting core muscles such as your Transversus Abdominis and your pelvic floor, to take pressure off your back and keep your body strong all the way through.’
‘This quick Pilates routine is designed to challenge you and build core strength. As your baby bump grows, your strength needs to grow too as this will help you to stay mobile and pain-free all through three trimesters. If you get into good habits in the first trimester, it makes it all the easier to keep going all the way until the baby is here.’
Sarah Vrancken is a qualified Pilates and Fitness Instructor who believes we can all benefit from a stronger, healthier and more flexible body free from aches and pains. With two young kids, a busy household and a consultancy business to run, Sarah turned to Pilates to help her cope with daily life. She teaches in Surrey and set up Kalm Pilates to offer online Pilates programmes to spread the virtues of the practice.
Sarah decided to get her qualification as a pre-natal and post-natal fitness instructor as the information available on exercising during pregnancy was often contradictory. The knowledge she gained from the qualification combined with Pilates helped her stay pain free during her pregnancies and aided her recovery post-partum.