Helen asked: I’m 6 months pregnant and feeling in the worst shape of my life! I was very active before falling pregnant.. going to gym and power walking, but I’m worried about exercising for obvious reasons. Can anyone recommend some light exercises I can do that will keep me in shape? Baby is due in Summer and I like the idea of being a yummy mummy!

Answer…

For most women it is absolutely fine to continue exercising during pregnancy, however please ensure you consult your medical professional if you have any concerns, pain, bleeding, previous miscarriages, high blood pressure etc.

Sliding down the wall.  This is great for your legs and your bottom muscles, but avoid it if you have knee problems.  Stand with your back and bottom against a wall.  Make sure your feet are hip width apart and about 50 cm away from the wall.  Starting with a small movement, bend your knees to slide down the wall.  Squeeze the bottom muscles and then slide your body back up the wall by straightening the legs.  Repeat this up to 8 times.  Make sure your back doesn’t arch as you move and keep your heels on the floor.

Cat stretch.  This will work the upper body as well as allow you to enjoy some movement in your spine.  Take yourself onto hands and knees, hands beneath shoulders, making sure the elbows stay soft, and knees below hips.  Tilt your pelvis as if you were putting your tail between your legs and then gently round the back up towards the ceiling bringing your head forwards to look at your knees.  Return to your start position, making sure you keep your shoulders away from your ears.  Repeat up to 4 times. 

Please avoid any sit ups while you are pregnant and after the birth until your midwife has said that it is okay for you – they won’t flatten your tummy.  Instead, practise your pelvic floor exercises at frequent intervals.

Good luck with the rest of your pregnancy.

Julia Crossman is a Body Control Pilates trained Pilates instructor who is qualified to teach Reformer – a specialised piece of equipment. She is also a supervising teacher for the Body Control Pilates teacher training course.

Ask Julia about: Pilates Techniques, Pregnancy Pilates, Posture & Alignment, Core Exercises, Lumbar and Pelvic Stability, Pelvic Floor Exercise.

Got a fitness, nutrition or weight loss question? Ask it here!

Tina Asked: I am 43 years old and very overweight. I haven’t exercised for a very long time but feel I need to start something to improve my fitness and lose weight. I am too scared to join a gym so a friend said I should try Pilates.  Is Pilates safe for someone of my size, about 5 stone overweight? Could you recommend some easy exercises for me to get started with at home?

Answer…

I teach men and women of all shapes and sizes so I see Pilates as a very safe form of exercise regardless of weight. 

The American College of Sports Medicine (ACSM) recommends resistance work as a great way for building lean body weight and Pilates includes many resistance exercises.  If you do have any worries though, it is advisable for you to discuss these with your general practitioner.

Why not try doing the knee fold exercise at home?  This is a great exercise for strengthening the postural muscles in your abdomen.  Lie on your back with your knees bent and feet flat on the floor.  Lift your pelvic floor by gently tightening the muscles from the back passage round to the front passage and gently pull your naval towards your spine.  Try to lift one knee up towards your chest keeping your pelvis stable (i.e. moving it as little as possible).  Then lower the leg back down to the floor with control.  Repeat on the other side.  Do a total of eight on each leg.

Please remember that you should do some cardio exercise five days a week for 20 minutes.  This can be as simple as a brisk walk at lunchtime with friends or taking the stairs instead of the lift.

Good luck and let me know how you get on.

Julia Crossman is a Body Control Pilates trained Pilates instructor who is qualified to teach Reformer – a specialised piece of equipment. She is also a supervising teacher for the Body Control Pilates teacher training course.

Ask Julia about: Pilates Techniques, Pregnancy Pilates, Posture & Alignment, Core Exercises, Lumbar and Pelvic Stability, Pelvic Floor Exercise.

Got a fitness, nutrition or weight loss question? Ask it here!

Guest Blog Post: our Pilates expert Julia, from Body Control Pilates in Stevenage.

Joseph Pilates was born in Düsseldorf, Germany in 1880. He suffered ailments associated with poverty such as rickets, rheumatic fever and asthma and was a frail, sickly child. He was determined to overcome his weaknesses and explored a variety of fitness methods including dance, boxing, athletics, skiing and yoga to devise his own training regimen which he called Contrology.

His system certainly worked for him as, by the age of 14, he was posing for anatomical drawings. He came to England in 1912 and was training Scotland Yard detectives when World War I was declared. Pilates was interned on the Isle of Man but continued developing his method of training his fellow internees and reportedly it was to his credit that none of the internees became infected with the flu epidemic that was raging at the time.

After the War he returned to Germany in 1926 and, due to the unrest in Europe, he thereafter emigrated to the USA.  He met his future wife Clara, a nurse, on the boat and once in New York they decided to set up a studio. Their reputation attracted many clients at the top of their fields including boxers, actors, gymnasts and ballet dancers all eager to learn Pilates’ techniques.

Joseph died fit and healthy at 82 in 1967 of smoke inhalation from a fire at his studio. Pilates’ pioneering work has been carried on by assistants of his who set up their own studios and in turn trained teachers through apprenticeships. What we learn today is derived from Joseph Pilates’ original extensive repertoire.  His legacy lives on!

This article was contributed by…

Julia and Amanda - pilates instructors in Stevenage

Julia and Amanda trained with Body Control Pilates and are on the Register of Exercise Professionals at Level 3.  They run one-to-one and group pilates classes in Stevenage.

Over the last decade Pilates has become increasingly popular among dancers, athletes, models and celebs.  Madonna, Gwyneth Paltrow, Liz Hurley, even John Cleese.  These are just a few of the big names who swear by Pilates and have helped to fuel the ever growing popularity of this “wonder workout”.  But what is Pilates, what are the benefits, and how do you choose a Pilates instructor? 

What exactly is Pilates?

Pilates was developed by Joseph Pilates during the First World War to help rehabilitate returning war veterans.  He recommended a few, precise movements emphasizing control and form that help to strengthen, stretch, and stabilize key muscle groups.  These movements focus particularly on what he called the “powerhouse” – the abdomen, lower back, hips and bum.  Fitness professionals call this part of the body “the core”, and as any Pilates instructor or personal trainer will tell you, it is the starting point of all strength, balance and posture.

Unlike gym workouts that focus on repetition, Pilates exercises focus on fluidity of motion as you perform each pose with slow, graceful movements, starting from the mid-section and moving outward.  Breathing, concentration, muscle control and precision of movement are central principles of the Pilates method, making it slower and less aerobic than other fitness classes.  For this reason Pilates is suitable for people of all ages and abilities, and is recommended for those suffering from osteoporosis, as well as those who are overweight. 

What are the benefits of Pilates?

Muscle Toning- the flowing and controlled movements of Pilates help to firm up and lengthen the muscles, resulting in a sleeker shape and more toned look to the body. 

Body Control – the emphasis on precision of movement helps to improve your mind-muscle connection, which means better control over your body in day to day life.

Core Stability- by targeting the mid-section Pilates helps to strengthen the core muscles, which not only improves balance, but also flattens and tones your waistline.

Injury Rehabilitation- the low impact nature of Pilates helps to develop strength and flexibility without straining the muscles, making it ideal for rehabilitation.

Improved Posture- by correcting muscle imbalances and strengthening the back and spine, Pilates improves posture and lessens the risk of back injury and neck pain.

Increase Wellbeing – In a similar way to yoga, Pilates is a balanced, holistic approach that relieves stress and anxiety by working on the mind as well as the body. 

Getting started…

Before starting a Pilates class it’s a good idea to book a home or studio session with a private Pilates instructor.  Ideally look for a REPS Level 3 Pilates Instructor, or one who is registered with The Body Control Pilates Association.  A one-to-one Pilates session will give you an idea of what a Pilates class feels like, but with a lot more personal focus.  Your Pilates instructor will be able to show you where your body’s strengths and weaknesses lie, and give you some exercises you can try at home.  If you enjoy and feel the benefits of the exercises then you might want to join a local Pilates class, or combine a class with one-to-one sessions. 

Liam – everythingZing.com

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