1. Don’t new start anything new.( Which raises the question of whether or not newly pregnant clients with no previous Method training should begin prenatal program. This depends on the person and the doctor )
Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Africa Leg Circles
Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Africa Leg Circles reverse

2. Do not become overheated or exercise until you can`t catch your breath to speak. Also suggested is that you don`t let your pulse go above 140 beats per minute.

Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Africa Leg Up and Down 2
Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Africa Leg Up and Down

3. Avoid exercise in a supine position after the first trimester.( Supine positions may interfere with cardiac output to the foetus )

Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Africa Tower
Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Africa Tower

4. Upper body exercise is encouraged as it does less to divert blood flow away from the foetus than does lower body exercise.

Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Africa Arm Work
Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Africa Arm Work Press Down

5. Avoid extreme rotational movements of the spine as there is a  (small ) chance of causing the placenta to tear away from the uterus.

6. The transverse abdominal muscles should be exercised throughout pregnancy, as they are partly responsible for helping push the baby out.

Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Roll Up
Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg South Roll Up 2

7. Avoid positions and movements that present a challenge to balance in order to prevent falls.

8. The overall intensity of exercise should be mild to moderate as pregnancy hormones relax ligaments and joints , making you more susceptible to strains and sprains.

Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg Arm Press 3
Pregnancy Pilates on a Cadillac Natasha Madel Johannesburg

9. Take care when changing positions from sitting to standing.

Pregnancy Pilates on an Electric Chair Natasha Madel Johannesburg Leg Press
Pregnancy Pilates on an Electric Chair Natasha Madel Johannesburg Going Up

10. Modify intensity of exercises according to maternal symptoms.

Pregnancy Pilates on a Wunda Chair Natasha Madel Johannesburg Kneeling
Pregnancy Pilates on a Wunda Chair Natasha Madel Johannesburg Swan

The New York Pilates Method cc

Physical address             All correspondence                Website : www.icon.co.za/~pilates/

No 4, 16th avenue                PO Box 650669                             Email: pilates@icon.co.za

Houghton                            Benmore, 2010

Tel/fax(2711)483-0768    

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