Pilates in Pregnancy

Pilates in Pregnancy in St Albans (since 2006) Pregnancy Pilates available by request online via Zoom during the lockdown. Stay Safe.

Pilates exercises throughout pregnancy help to alleviate aches and pains, help to relax, maintain good posture and become aware of your body during these changing times. By following a Pilates programme, you can develop your balance, focus on postural alignment and strengthen the abdominal, pelvic floor and back muscles. Pilates in pregnancy is a great form of exercise to prepare you for labour and to help you with recovery after labour.

Herts Pilates offers one to one pilates sessions and small private groups specifically aimed at women during pregnancy. . Claire has practised pilates and taught the pregnancy pilates classes throughout both her own pregnancies so can relate first hand to the exercises and how you feel!
Contact us to make an enquiry.

Benefits of Pilates during pregnancy
Pelvic floor muscles – by strengthening and becoming more aware of this area it will assist during childbirth.
Increase abdominal strength – pilates supports the weight of uterus and baby. By having stronger abdominal muscles separation will be less severe and muscles will re-align quicker post birth.
Good posture – helps to lessen aches and pains prone in back area and lessens pelvic tilt.
Better circulation – helps to prevent varicose veins and cramps
Breathing and stamina – helps in labour and reduces shortness of breath.
All of the above helps to quicken recovery after birth.
Plus its a great way to meet other Mums-to-be!

Safety tips for exercise during pregnancy
Exercise is great for both you and your baby throughout pregnancy. However before beginning an exercise programme I would always advise getting your GP’s approval.
Stop exercising if you feel over exerted. Symptoms include vomiting, dizziness, tightness in the chest, extreme perspiration or shortage of breath. Stop and call your doctor.
Respect your body and exercise gently.
Claire has been teaching pregnancy and postnatal pilates since 2006.

Herts Pilates in the Press (Pregnancy, Baby & You magazine)
“It’s important to use common sense when tackling jobs around the house, and you should maintain good posture in order to avoid back problems. Pilates can be beneficial to posture during pregnancy, Claire Sparkes, an instructor from Herts Pilates who runs sessions for pregnant women explains “As your baby grows, your posture will change, and may cause misalignment in your body that can result in back pain. Pilates helps you to become more aware of your body, find your correct posture and alleviate pain. The exercises also help support the weight of your baby”. Your expanding belly can also cause you to lose your balance more easily, so it’s clearly unwise to go climbing ladders or carrying heavy objects. Claire Sparkes adds “ Your centre of gravity will change regularly during pregnancy. You may also feel you become more supple due to the hormone Relaxin, so it’s important not to overstretch. Listen to your body and don’t over-exert yourself” So get nesting by all means, but be sensible, eat well and know when to take it easy. After all, you’re going to need that energy when your baby arrives!”

Postnatal Pilates

We are currently only running 121 sessions online via Zoom and no classses.

-Do you need to re- discover your tummy muscles and build up your core strength?

-Have you lost your pelvic floor?

-Do your arms, legs need toning and would you like to focus on getting a flat tummy?

-Or do need help to prevent/alleviate any back pains post birth?
If the answer is YES then we can help



We advise waiting 6-8 weeks post natural birth and 10-12 weeks after a  c- section before starting Pilates.