Notify PILATES WORKS If You Fall Pregnant

Ladies, if you fall pregnant, please let us know, and stop attending your classes! Regular Pilates programs aren’t suitable for pregnant women, which is why PILATES WORKS has a specialized Pregnancy/Post Partum program that does wonders for both mother and child. We can easily transfer you over to the Pregnancy/Post Partum Pilates program.

To Book A Place In a Forthcoming Class:

Contact PILATES WORKS on Telephone: (02) 4727 7710 or via email:

To Obtain Further Details and Ask Questions Regarding the Programs:

Contact the Studio on Telephone: (02) 4727 7710 or via email:

Can I Do AUSSIE Pilates™ Programs If I Have An Injury?

Every body is different.
To discuss your particular requirements please speak directly with our principal instructor, Suzie Kennedy on Telephone: (02) 4727 7710
PILATES WORKS Instructors also work closely with your medical practitioner, physiotherapist, chiropractor or specialist to design a program that is perfect for your individual requirements.

Pregnancy Classes

• Pregnancy / Post Partum Classes - What does it do for me?
  • A specially designed programme for expecting and brand new Mums.
  • Helps to maintain a level of fitness and general strength that improved stamina, posture and overall health throughout pregnancy, labour and beyond.
  • Enhances the ability to stay active and mobile throughout labour. Fitness is important in reducing the chance of maternal exhaustion during labour.
  • This specific type of exercise helps to protect against issues such as constipation, incontinence, excessive weight gain, back ache and joint pain
  • Fitness & balanced muscle strength helps the woman's body accomodate the growing weight of the baby, improving awareness of the gradually changing posture and centre of balance.
  • A strong and fit body will enhance recovery after birth
  • Upper body strength and flexibility is important to reduce stress and tension in this area when breast feeding or carrying and caring for a new baby.
  • Exercise that helps with relaxation and sleep patterns

• Pregnancy / Post Partum Classes - What do they involve?
  • Fitness activities
  • Pelvic floor strengthening exercises specific to pregnancy
  • General Strength exercises
  • Deep relaxation exercises

• Pregnancy / Post Partum Classes - Who is your trainer?

Your Instructor Karen Monaghan is highly experianced, so you can be sure that you are in the right hands. Karen is:

• A trained childbirth educator with A.C.E. for more then 20 years
• Nursing mother's educator and counselor
• A Group leader of Lower Blue Mountains group of "Australian Breastfeeding Association"
• Community based representative on the Childbirth Education Review Committee
• Author of Pregnancy Exercise book for "Life be in it" Victoria
• Worked as a pre/postnatal fitness instructor for over 30 years
• A Fitness profession
• A Spinning coach
• Has a Senior First Aid Certificate

Pregnancy Cycle

• Pregnancy Cycle
  • A safe a secure way to keep up your health and fitness during your pregnancy, without running the risk of damaging your body or your baby.
  • Unlike running and other sports exercises that help keep you fit, but can damage the muscles supporting your growing child, cycling will help support your body, while still giving you the workout you need!
  • These classes help expecting mothers to develop awareness of their pelvic floor and strengthen and support their lower back.
  • The classes also focus on shoulder stability and upper extremity strength, as well as general fitness and flexibility.
  • Regular exercise during pregnancy is recommended to maintain strength and energy, prevent pain and swelling, improve sleep and help with a quicker recovery after childbirth.
  • While the entire body goes through many physical changes, one of the greatest and most obvious changes is the expansion of the abdominals to make room for the baby to grow.
  • Your pelvic floor will also stretch with the weight of the baby during pregnancy and stretch during childbirth.
  • While your muscles stretch around your core and pelvis, they can also become very weak and lead to low back pain and pelvic joint pain during and after childbirth, an increase in pain during labour and a slower recovery after childbirth.

Benefits of Exercise During Pregnancy

• Improved Circulation
• Enhanced Balance
• Reduced Swelling
• Improved Digestion and Reduced Constipation
• Fewer Leg Cramps
• Faster Postpartum Recovery
• Fewer problems such as Varicose Veins, Haemorrhoids, Backaches and muscle or joint soreness
• Increased Endurance
• Possible Shorter Labour time
• Fewer Caesarean Sections
• Enhanced strength in the muscles most adversely affected by pregnancy – pelvic floor, abdominal and lower back
• Improved Body Image, Mood and Sense of Well Being
• Increased Metabolism, Better Weight Gain Control
• Increased Strength and Suppleness
• Improved Co-ordination

Pregnancy Cycle FAQ

• I'm pregnant can i join a Cycle class?
  • Firstly check with your medical practitioner.
  • Then book in for a free assessment with one of our instructors.

Pregnancy Pilates FAQ

• What do i wear?

To your Pregnancy / Post Partum classes you will need to wear comfortable clothing and supportive shoes (joggers or cross trainers)

• What do i need to bring?

All equiptment is supplied and all you need to bring is a towel and drink bottle.

• Do i need a Doctors Clearance to join a Pregnancy / Post Partum Class?

Yes, to join a Pregnancy / Post Partum class you will need to recieve a medical clearance stating that it is safe for you to participate in our classes.

• How far along do i have to be to join the class?

There is no minimum that we request. Once you recieve a doctors clearance you are able to join our Pregnancy / Post Partum class.

If you have any more questions dont hesitate to contact us on 0247 277710

Pregnancy Pilates Research

• Gynaecologist
  • Postmenopausal Women-Resistance Training Increases Bone Mass.
  • Even though walking and other weight-bearing aerobic type exercise is effective in slowing bone loss, progressive strength training has been proven to increase bone density at the intertrochanter hip site.
  • It is recommended as an additional approach to preventing osteoporosis in combination with other treatments, in postmenopausal women. [Journal of Bone & Mineral Research, 2001]

Are there any conditions that restrict exercise?

• Pregnancy induced hypertension
• Incompetent Cervix
• Persistent second or third trimester bleeding
• Premature labour during a prior or current pregnancy
• Vaginal bleeding or ruptured membranes
• Intrauterine growth retardation
• Chronic hypertension, overactive thyroid, cardiac, vascular or pulmonary disease
• Suspected Foetal Distress

Pregnancy Cycle Research

• Gynaecologist
  • Postmenopausal Women-Resistance Training Increases Bone Mass.
  • Even though walking and other weight-bearing aerobic type exercise is effective in slowing bone loss, progressive strength training has been proven to increase bone density at the intertrochanter hip site.
  • It is recommended as an additional approach to preventing osteoporosis in combination with other treatments, in postmenopausal women. [Journal of Bone & Mineral Research, 2001]

Can I Start a Exercise Program During Pregnancy

You can start an exercise program during pregnancy even if you have not been overly active until now.

PILATES WORKS exercise does wonders for you during pregnancy.  It helps prepare you for childbirth by strengthening your muscles and building endurance, and makes getting your body back in shape once the baby is born much easier.  Staying active during pregnancy doesn’t necessarily mean going for the burn.  Your body releases a hormone called relaxing during pregnancy that loosens your joints in preparation for delivery so taking care to not exercise or stretch overly in pregnancy protects both you and your baby.

For beginners, it would be advisable to exercise two to three time a week and only if this is comfortable.  You should not attempt to use a period of the pregnancy to lose weight or to embark on a rigorous exercise program.  Mild to moderate exercise is recommended if you are not in a higher risk category.

Stretching can help maintain muscle tone and keep you flexible with little if any impact on your joint.  You may wish to supplement your Pilates routine by walking a few times a week to give your heart a workout if you have been a regular exerciser and feel that a little more is needed.

Exercise promotes muscle tone, strength and endurance – three qualities that can help you carry the weight you gain during pregnancy, prepare you for the physical stress of labour and make it easier to get back into shape after your baby is born.  Being active during your pregnancy can also reduce physical discomforts such as backache, constipation, fatigue and swelling.  It can also improve your mood and self-image and even help you sleep better.

Should I Modify My Pilates From Trimester To Trimester

Chances are you’ll naturally feel inclined to scale down your exercise routine as your baby and belly grown.  Some key things to remember:  During the first trimester, it’s especially important that you avoid overheating.  After the first trimester you will probably want to eliminate exercises that are performed while flat on your back and while you’re standing in one place for long periods as both can impair your circulation.

FIRST TRIMESTER TIPS

During this time there are usually no visible signs of continual discomfort.   It is important to seek out Instructors who are specially trained in prenatal Pilates (all PILATES WORKS Pregnancy Classes are taught by instructors who hold pregnancy qualifications.  You probably don’t have many restrictions this early in your pregnancy, but remember to follow general safety guidelines such as drinking lots of water before, during and after your PILATES WORKS program to keep well hydrated.  Be sure to breathe deeply and regularly as you stretch.   If you’re a regular Pilates exerciser recognize and accept that your regular routine will require modifications as time goes on.  Listen to your body and trust what it tells you.  If you’re feeling pain or discomfort, make an adjustment.

SECOND TRIMESTER TIPS

In addition to needing to be more cautious because of your loosening joints, also be aware that your slowly expanding girth now affects your sense of balance.  Don’t try to hold positions for a long time.  Remember to ‘sink’ into the Pilates positions slowly and carefully to avoid injury.  Take your time if you have too and don’t overdo it.  You may want to avoid lying on your back around this time, too, to keep blood flowing properly throughout your body.  Although many women are comfortable in this position well into their pregnancies.

THIRD TRIMESTER TIPS

You’re probably feeling less graceful now that your belly is bigger.  There is a great deal of weight gain during this period.  Many hormone changes will occur, such as a softening of the connective tissue, an increase in breast tissue and changes to your metabolism together with restricted breathing as your baby becomes larger.  Gentle Pilates exercise will definitely help you feel better and breath deeper.  There is much evidence to show that regular monitored exercise throughout pregnancy is very beneficial to both mother and baby.  Enjoying a regular Pilates exercise routine before and after the birth of your child will increase your strength, stamina, tone, sense of well being and help you bounce back to your pre-baby shape so much easier.