Pregnancy Pilates for Back Release - 45mins - Trimester 1, 2, 3 Safe, effective, low impact exercise
Channel: Aalaya Pilates
Date: 16/05/2020

It is very common to get back pain or backache during pregnancy, especially in the first trimester. During pregnancy, the ligaments in your body naturally become softer, supple, and stretch to prepare you for labor. This can put pressure on the joints of your lower back and pelvis, which can cause back pain.

Pregnancy Pilates is a safe, effective, low-impact exercise that can be enjoyed throughout your pregnancy - 1st, 2nd, and 3rd trimesters. This class will help develop your breathing, body alignment, concentration, relaxation, stamina, and coordination, without placing undue strain on your joints. This is especially important for your balance and posture as your body changes during pregnancy. The gentle exercise within this class will help you to ease any niggling pregnancy backaches. 

We start with Pelvic Floor Muscles activation to keep these muscles strong and supple for the birthing process and help avoid stress incontinence. We place more care on spinal mobility, strengthening to help support the ever-changing weight on the pelvic girdle and hip. This series of exercises will improve the flexibility of your whole spine within a safe range of motion as well as strengthening the muscles to support the lumbar spine and pelvic area.

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Please consult your doctor first if this is the 1st time you are exercising during pregnancy. Please listen to your body carefully and only push your body to where you feel comfortable. Remember: Discuss any concerns you may have about your health, fitness, and safe exercise during pregnancy with your midwife or doctor.

Mira has a certified Pilates instructor with 15 years of teaching experience and a certified Pregnancy Pilates instructor for 10 years. She is the mother of a beautiful 3-year-old girl named Kaia.


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At Aalaya Pilates, we focus on living well. Modern life is made easy when you can power through it with a certain kind of strength - a core, inner strength. Our intention is simple: to focus on results that elevate every day from routine to ritual.
Aalaya Pilates was founded in March 2016 in Plaza Senayan Arcadia, Jakarta. A boutique Pilates studio that offers a wide range of international standard BASI Pilates classes and training.

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Aalaya Pilates strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in movement and exercise. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these exercises.