Mums, Bubs and Bumps Pilates in Sydney
Have you recently had a baby? Are you a pregnant soon-to-be mum? Are you unsure how to return to exercise post-birth, or perhaps looking for a safe way to exercise while pregnant? Do you wish you could bring your baby to exercise with you? Our new mums and bubs classes are created just for you. Tailored, evidence-based with a focus on safe pre and post-natal exercise and recovery – run by our friendly physiotherapists. And the best thing is, your babies are welcome!
Benefits
Here are the numerous benefits for the mother and baby:
Postnatal Recovery: Pilates exercises help new mothers restore abdominal muscle strength and pelvic floor stability, aiding in the recovery process after childbirth.
Improved Fitness: Engaging in regular Pilates sessions enhances overall fitness levels, promoting increased endurance, flexibility, and muscle tone.
Bonding Time: It provides a unique opportunity for mothers and their babies to bond through shared experiences in a supportive environment.
Social Interaction: Attending group classes allows new mothers to connect with other women going through a similar phase in life, fostering friendships and a sense of community.
Stress Relief: It helps reduce stress levels by promoting blood flow, improving physical health, mental well-being, and boosting self-confidence.
Safe, graded return to exercise, rehabilitation with a physiotherapist, and a welcoming, friendly community.
At Limitless, we believe prenatal Pilates, exercise and postnatal recovery are important and we are passionate about creating a safe, targeted Pilates workout, no matter what your experience is.
Fitness Classes with initially run twice a week for 55 minutes and there will be four participants in each class. All our classes are designed by a physiotherapist - which means that they are claimable through your private health fund.
Pilates for Pregnancy
Pregnant women who are active during pregnancy are welcome to attend our classes at any stage of their pregnancy. Please note that babies may also attend – consider this good practice for you! We also offer pelvic floor muscle exercises to our supportive community.
If you have never been to our clinic before or had an assessment since pregnancy or birth, book a 1:1 Clinical Pilates assessment so we can give you the all-clear to commence our classes.
Prenatal and Postnatal
For our postnatal clients, we encourage you to wait a minimum of 6 weeks after delivery to commence our classes or whenever your obstetrician gives you the go-ahead to resume gentle exercise.
Babies will be incorporated into our workouts, and our reformer Pilates Instructors are always up for a cuddle if someone is a bit grizzly! For babies who attend our classes, please pack a blanket/mat/bouncer/pram for bub to be put on. We will provide a yoga mat that will sit next to your reformer. We kindly ask that crawling babies be restrained in a seat or pram for safety reasons.
What is Pre-Natal Pilates
Prenatal Pilates is an exercise made for women who are pregnant. It softly makes the body stronger, especially the muscles in the belly and lower part of the body that hold up the baby in the womb. It also helps with keeping balance, being more flexible, and having a good posture. This exercise helps pregnant women deal with back pain and get ready for childbirth. It's an easy exercise that doesn't put too much stress on the body.
What is Post Natal Pilates
Postnatal Pilates is a workout made for new moms. It's a part of Pilates that helps build up your core and boosts your health and happiness after having a baby. After giving birth, women often have problems like weaker muscles in the pelvic area, split belly muscles, tiredness, and the physical work that comes with taking care of a new baby. Postnatal Pilates is made to help fix these problems and make you feel good.
What do you need to bring to Mums and Bubs Pilates?
First and foremost, don't forget your baby! Mums and Bubs Pilates classes are designed for both mom and baby, so make sure your little one is dressed comfortably in breathable clothing. Pack a diaper bag with all the necessary supplies like diapers, wipes, bottles, and extra clothes in case of any accidents or spills. It's also a good idea to bring along some toys or rattles that can keep your baby entertained during the class.
We are always looking to add more class times as the classes fill. Please reach out to reception if you are having trouble finding a spot.
The current times available are:
Mums, Bubs and Bumps Class Timetable
| Date | Time |
|---|---|
| Monday | 10:30 am |
| Tuesday | 12:00 pm |
| Thursday | 12:00 pm |
| Friday | 10:30 am |
Preparing for your Session
It's essential to take a few preparatory steps in taking pregnancy pilates:
Wear comfortable clothing: Choose loose-fitting, breathable attire that allows you to move freely. Opt for supportive maternity sportswear or stretchy clothes that accommodate your growing belly.
Stay hydrated: Drink plenty of water before, during, and after your session to stay hydrated. It's essential for both you and your baby.
Eat a light snack: Have a light snack containing carbohydrates and protein about an hour before your session. This will provide you with energy during the workout.
Bring necessary props: Check with your instructor if you need to bring any props or equipment for the class. Typically, Pilates mats are provided, but you might need additional items like small hand weights, resistance bands, or stability balls.
Inform your instructor about your pregnancy and diastasis recti: Make sure your instructor knows you're pregnant and if you have diastasis recti (separation of the abdominal muscles). They can modify exercises and provide safe and suitable alternatives for your specific needs.
Listen to your body: Listen to your body's signals during the session. Pregnancy hormones can make your joints more flexible, and if you have diastasis recti, If you feel dizzy, you'll need to be cautious with certain exercises. Avoid movements that strain your abdominal muscles and focus on maintaining good alignment and core engagement. Modify exercises if needed, and never force any movements that feel uncomfortable or painful.
Engage your core and pelvic floor effectively: Strengthening your core and pelvic floor muscles is important during pregnancy, but if you have diastasis recti, it's crucial to focus on proper technique. Work with your instructor to learn how to engage your deep core muscles and pelvic floor effectively without putting excessive strain on the abdominal muscles that are already separated.
Take breaks when necessary: Pregnancy Pilates can be challenging, especially as your pregnancy progresses and if you have diastasis recti. Don't hesitate to take breaks and rest when needed. Listen to your body's cues and avoid exerting yourself to exhaustion.
Cool down and stretch: Cool down with gentle movements and stretches after the session. This will help prevent muscle soreness and promote relaxation.
Can you do reformer pilates while pregnant?
Absolutely, many people can safely continue with Reformer Pilates during pregnancy. However, it's important to take some precautions and consult with your healthcare provider before starting or continuing any exercise regimen, including Reformer Pilates, during pregnancy.