Hi mama or mama-to-be!

We are so excited to move with you during your pregnancy journey. Whether you are in your beginning, middle or end of your journey we want to make sure you are comfortable and safe during our FILI CORE classes.

Below we have shared some of our favourite variations that are ideal for pre or post-natal mamas :)

 

FILI CORE MOVEMENT – CRUNCHES, CURLS + TWISTS

MAMAS SUB – DEADBUGS, ALTERNATING TOE TAPS + ALTERNATING MARCHES

To avoid discomfort, remain with your head and shoulders on the ground. Lift your legs to a comfortable tabletop position (knees over your hips) and with a neutral spine and begin your dead bugs or toe taps.

 

FILI CORE MOVEMENT – BOAT POSE

MAMAS SUB – BOAT POSE WITH BACK SUPPORT

We love boat pose in our FILI CORE classes so with this move make sure to grab a Pilates ball to support your low back. Continue to work in boat avoiding twists and with your feet or heels on the ground.

 

FILI CORE MOVEMENT – PRONE POSITION (LAYING ON YOUR STOMACH)

MAMAS SUB – COME TO A KNEELING, STANDING OR HINGED POSITION

As prone position becomes uncomfortable, take your back body movements to a kneeling or standing position.

 

FILI CORE MOVENT – ANYTHING ON YOUR BACK

MAMAS SUB – SEAT YOURSELF HALFWAY :)

As laying on your back begins to become uncomfortable, come up to a seated position and find yourself halfway. You can support yourselves with your arms supporting yourself (forearms behind you) or grabbing a Pilates ball or cushion.

 

FILI CORE MOVEMENT – MOUNTAIN CLIMBERS OR PLANKS

MAMAS SUB – TABLETOP POSITION

Opt for a tabletop position with your knees grounded on the floor. In the tabletop go for alternating shoulder taps and for an extra challenge, walk your knees out from under your hips.

 

FILI CORE MOVEMENT – THE SIDE PLANK

MAMAS SUB – KNEELING SIDE PLANK

Take your side plank to your knees via your forearm or your hand depending on your comfort level. 

Please note that these are general pre and post-natal suggestions and we encourage you to communicate with your doctor and listen to your body accordingly. We highly encourage you to continue moving your body throughout your pregnancy journey just at a mindful pace.

 

Due to the nature of our group fitness classes we are happy to offer suggestions but will not be able to accommodate any specific 1-on-1 requests. If you wish to inquire about Private Training sessions, please contact us.

Some other ‘Coles Notes’:

Pre and Post Natal

• Avoid crunching movements - sub for toe taps
• Avoid prone (belly down) laying positions
• Avoid high impact movements - sub for 'feet-on-the-ground' movements to relieve pressure from the pelvic floor
• Monitor your intensity level. Your intensity with shift as you move through your trimesters, please return to comfortable position if you are feeling any light-headedness during class

 

Post Natal Specific

• Return to fitness 6 weeks after a vaginal births
• Return to fitness 10 weeks after a C-section birth