Bump and Me 


Pilates

Introduction

Welcome and Thankyou for choosing to join my Bump and Me Membership. This content has been designed to guide you safely through exercise during your pregnancy to leave you feeling active, empowered, and mobile in pregnancy, prepare your body for birth and your recovery in the 4th trimester.

Firstly CONGRATULATIONS on your pregnancy. It is such a special time for you and I hope I can help you stay active and feel empowered and energised throughout your experience. If you are healthy and not high risk then exercise has so many benefits during pregnancy. In fact the American College of Obstetricians and Gynacologists recommends 150minutes a week of physical activity for mothers to be. 

The Benefits of Exercise in Pregnancy

  •  Reduces back pain
  • Eases constipation
  • May decrease your risk of gestational diabetes, preeclampsia, and ceserean delivery
  • promotes healthy weight gain during pregnancy
  • Improves your overall general fitness and strengthens your hearth and blood vessels
  • Helps you to lose the baby weight after baby is born

(American College of Obstetricians and Gynacologists 2021)

Please ensure you have consulted your GP and midwife to ensure that starting these sessions is safe for your pregnancy. These sessions are suitable in your second and third trimesters. These sessions are not recommended if you have a high risk pregnancy, multiply pregnancies, gestational diabetes or pre eclampsia. If you have any concerns regarding your pregnancy always seek the advice of your medical practitioner.

You will need the following equipment to get you started…
Pilates Mat
Soft Pilates ball or a cushion
Light resistance band

If you have any questions or queries please do get in touch with me at yasminpilates@gmail.com

Symptom Checker

It is really important to listen to your body as you are exercising and if something changes or doesnt feel right please ensure you visit your GP or seek advice from your midwife.

Here are some symptoms to always look out for whilst participating in my programme. If you experience any please stop exercising and seek advice as soon as possible

  • Vaginal Bleeding
  • Abdominal Pain
  • Feeling dizzy or faint
  • Shortness of breath before beginning exercise
  • headaches
  • muscle weakness
  • calf pain or swelling
  • regular, painful contractions of the uterus
  • Fluid gushing or leaking from the vagina

If you are healthy and have a low risk pregnancy it is safe to start or continue with exercise. It has many physical and mental benefits for both mum and baby. I always recommend discussing safe exercise with your midwife or health proffesional before starting.

Regular exercise in pregnancy can have numerous benefits for mum and baby.

  • Reduces back pain
  • eases constipation
  • May decrease your risk of gestational diabetes, preeclampsia and cesaerean delivery
  • promotes health weight gain 
  • Improves your overall fitness and strengthens you heart and blood vessels
  • Helps you lose to the baby weight after your baby

It is recommended that mothers should exercise for 150 minutes a week of moderate intensity aerobic activity every week. This could include walking, swimming and can be 30 minutes of exercise 5 days a week or broken down to 10 minutes at a time broken up through every day.

You can find sessions like this as part of the programme.

Modified Pilates is widely considered safe and suitable exercise during pregnancy. My Bump and Me Pilates Membership includes many classes that you can use throughout your pregnancy and has sessions adapted to each stage and your changing body.

It is really important to listen to your body as you are exercising and if something changes or doesn’t feel right please ensure you stop and speak to your GP or midwife.

Here are some symptoms to always look out for whilst participating in any exercise…

  • Vaginal Bleeding
  • Abdominal Pain
  • Calf swelling, redness or pain
  • Feeling dizzy or faint
  • Shortness of breath before exercising
  • Headaches
  • Muscle weakness
  • Regular, painful contractions of the uterus
  • Fluid gushing or leaking from the vagina

Yes it is but we recommend waiting until you reach 13 weeks and have a low risk pregnancy. Always discuss exercising with your health practitioner to be sure it is the right thing for you.

Catch Up

Catch Up

Missed a class or want to do it again? Catch up here
Go to my classes

Bump and Flow

These sessions are great for everyday relieve of your common aches as your body changes and adapts through your pregnancy. Suitable during your second and third trimesters take yourself through some lovely movements and free your movement

Spikey Ball Release Series

The spikey massage balls are a great piece of equipment to relieve muscle tension, tightness, stress relief and trigger point release. You can find some targeted sessions here for relief and relaxation.

Daily 10

A mini series of quick 10 minute, time efficient, focussed mobility sessions that you can squeeze into everyday to ease the daily aches and changes to your posture during pregnancy

Month by Month Pregnancy Pilates

Find your perfect class! There is a pregnancy pilates class tailored to each specific month and to your trimester of pregnancy

Pregnancy Zoom Pilates

Some additional class recordings from live Pregnancy Pilates classes suitable in the second and third trimesters of pregnancy