Pregalates

The Royal College of Obstetricians and Gynaecologists (RCOG, 2006) states that, "all women should be encouraged to participate in aerobic and strength conditioning exercise as part of a healthy lifestyle during their pregnancy." They also recommend that "women should choose activities that will minimise the risk of loss of balance or foetal trauma." So a safe Pilates workout with a qualified instructor as well as a few walks around the park are actually advocated by the RCOG.

Up to 64% of women develop incontinence problems during and/or after pregnancy (British Journal of Midwifery 2005). By training your pelvic floor muscles during your Pilates class, you are more likely to avoid contributing to that statistic. The RCOG states that the nitiation of pelvic floor muscles during pregnancy and in the post natal period may reduce the risk of future urinary incontinence. However, you should discuss this with your obstetrician or midwife - there may be post-natal reasons for you to delay recommencing your pelvic floor exercises.

The evidence has also shown that babies of exercising women tolerate labour better than those of non-exercisers (RCOG 2006).

If you're doing it right, then 'yes'. The Royal College of Obstetricians and Gynaecologists recommend exactly this form of exercise.

Things change in each trimester so your workout needs to be different.

• Recommended time spent on your back in each trimester differs
• Levels of relaxin in the body change throughout the trimesters and flexibility and mobility are affected
• The pace of exercise is affected
• Self image and motivation changes throughout the pregnancy

The alternative to buying this series will mean you have to listen very carefully for the right modifications if the instructor even bothers to explain them.

Pilates is one of the most effective forms of exercise there is, and the only one that specifically targets the areas that are continually changing before, during and after pregnancy. The most obvious being an expanding tummy and bigger boobs. Both can cause lower back ache, which in turn affects your posture and of course, the pelvic floor. Plus, Pilates gives you time to be kind to yourself and your baby, whilst putting a level of control back into your life, which is particularly good as pregnancy can be unnerving, even for the strongest of people.

Pregalates is presented by a professional instructor who is also pregnant, therefore more empathetic and understanding of what Pilates exercises you can and can’t do at the different stages of your pregnancy. Plus, the great thing about Pregalates is that you can do your exercises when you feel like it in the comfort of your home. You aren’t restricted by set days and times of classes, which can be inconvenient or sometimes occur, quite simply when you’re not in the mood.

Anyone at any fitness level, although there are some medical reasons why you might not be able to do it, so it’s best to check with your doctor / GP first.

Only in positive ways. It will keep your cortisol (stress hormones) levels down, which will keep you calm and in turn your baby too. It will also help keep you focused, in control and full of confidence, which can only mean positive things for your unborn baby.

One of the muscles focused on in Pilates is the transverse abdominus – the one you use to push your baby out with. So, if that’s strong, it’s likely to help make the labour a little bit more of a smooth ride. And at that stage, we need all the help we can get. Not only that, it will also help with a faster recovery after the birth.

Anytime is okay, but the earlier the better. Even if you focus on a couple of Pilates exercises throughout your pregnancy, you’ll notice the benefits.

Preferably three times a week, and if possible combined with some walking or swimming too. Pilates shouldn’t be a chore, and that’s the great thing about following the Pregalates DVDs, they’re made to be fun and enjoyable. Plus, you’ll feel great afterwards knowing you’ve done something good for you, and your baby.

There’s no need to stop at all, unless medical reasons dictate you should.