Pregnancy & Pilates
Fusion Pilates™ Pre and Post-Natal Instruction
Absolute Pilates is Central PA’s only Pilates studio to feature Jennifer Gianni’s highly regarded Fusion Pilates™ for pre and post-natal populations. Owner / Instructor Allison Zang has received certification through the Fusion Pilates™ program – known worldwide – and is proud to bring the safe and effective Pilates training method for pregnant populations to the Mid-State! www.fusionpilates.com
About Pre and Post Natal Pilates
Pilates is one of the best exercises to do, both during and after pregnancy. Participants need to make sure your doctor is aware of your intention to continue to exercise. Remember it is perfectly safe and recommended by American College Obstetricians and Gynecologists! ACOG and the American College of Sports Medicin recommend pregnant women participate in 30 minutes or more of moderate to vigorous activity 3 or more days a week in absence of pregnancy complications. Women who were previously active can continue with a more vigorous exercise regime as tolerated.
One of the top reasons Pilates and pregnancy go together so well is that Pilates is a proven way to build core strength. If your abdominals, back, and pelvic floor/Kegel muscles are toned, they will support a more comfortable pregnancy and delivery. Pilates is also famous for helping new moms get their figures back after baby is born!
Do not forget the last reason to do Pilates in pregnancy is that Pilates is very adaptable. Most Pilates exercises can be modified as your body and abilities change. The modifications help you keep the intent of the exercise, but adjust the form to work for your body.
During Pilates sessions you need to pay attention to your body(and baby)and pace yourself. Your energy levels will be changing and you don’t want to over do it.
Hormonal changes during pregnancy promote flexibility in the joints and muscles. Your body releases a hormone called elastin. Women do experience more strains to their muscles and ligaments during this time because their bodies are wisely making them more “stretchy”. You will want to be sure not to overstretch. Working in a smaller range of motion is often a good way to tune into the subtleties of an exercise. This would be a good time to work with connecting to the inner core muscles, breathing well, and gently working with oppositional stretch.
There is a condition that sometimes occurs later in a pregnancy and sticks around post pregnancy called, diastasis. This is where there is a separation of the abdominal muscles. If you do have a diastasis you will want to modify carefully with Allison, until after the baby is born and until you have healed. During your first session Allison and you will take some time to check for a diastasis and the size of it if you have one. You will work together to knit the abdominals together.
Benefits for You and Your Baby
1. You will sleep better, have fewer back aches, and have shorted labor
2. At one month your child with have a stronger heart than peers (at least 90 min a week of exercise durring pregnancy) acording to a study from Kansas City University of Medicin and Biosciences
3. At two years you toddle will have a healthier height-to-weight ratio as long as you are active through you third trimester according to a the Journal of Physical Activity and Health
5. At five years of ago children whoes mothers exercised three times a week while expeciting scored higher on intelligence and lagnuage tests accourding to Clinic in Sports Medicin
6. Thinking about IVF? Mindbody exercise has been proven to increase success with stress management reported in Fertility and Sterility 2011; 95, 2269-73
PACKAGES
Total Experience ~ $1,127
9 months (36 weeks) of once weekly Pilates Sessions
and
9 Nutrition Counseling Sessions
Included numerous handouts and giveaways
Free E-book Healthy Shopping for a Month of Healthy Cooking
Access to the lending library of books and DVD’s**
**Materials can be purchased at discounted rate
Can be done over the phone or in person
Road to Recovery ~ $657
Can bring your baby with you as needed*
* Think about your nap times
12 weeks of Pilates sessions twice a week
and
4 Nutrition Counseling Sessions
Included numerous handouts and giveaways
Free E-book Healthy Shopping for a Month of Healthy Cooking
Access to the lending library of books and DVD’s**
**Materials can be purchased at discounted rate
Can be done over the phone or in person
Mommie and Me Mat Class
This class is offered on friday’s at 11. This is an ongoing class appropriate for Mom’s that have a newborn up to the point where they are starting to crawl. You might even see a few 100′s done by your baby. You need to have been cleared by you physician to return to exercise before the class.
There are some great benefits for you and your baby:
1. During the class you baby will be with inches of you face so you can maintain face to face contact. Helping to build social relatedness and language proficiency.
2. You will be able to spoil your baby with hugs, massage, and gentle caresses. Thus helping your baby accelerate memory and sensory discrimination skills and abilities.
3. As your baby rides along during class they will be rocked and swung to the delight of there senses. Simulating your babies vestibular system, which can significantly speed up the development of reflexes.
4. This class will encouraged your baby to build motor skills, especially by being given lots of “tummy time.”
5. This will give you time to talk with your baby tell him about the parts of the body you are using.
