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BENEFITS OF EXERCISE THROUGHOUT PREGNANCY
There are numerous benefits to exercising throughout your pregnancy, and our expert trainers will guide you through each trimester with tailored exercises and adaptations for each stage of your pregnancy. Benefits of exercise during pregnancy include:
Increased Abdominal Strength
Provides support for the weight of the uterus and baby, as well as supporting the spine.
Childbirth Preparation
Strengthens the Pelvic Floor and gives you greater body awareness to focus on this area.
Increased stamina
Reduced Risk of Abdominal Separation
Increased muscle tone and strength can help to prevent abdominal separation. If your muscles do separate, it helps them realign more quickly. Severe separation means there is less support for the spine and is expected to cause back pain.
Improved Posture & Core Strength
Helps control the amount your pelvis may tilt. Excessive pelvic tilt can create postural problems and lower back pain.
Relaxation and Sleep
Increased Energy Levels
Improved Circulation
Helps to prevent varicose veins and leg cramps
Reduced General Aches and Pains
Better posture can help reduce or prevent general aches and pains associated with pregnancy.
Breathing Support
Supports the development of optimal breathing during labour and reduces shortness of breath during pregnancy.
Quickens Postnatal Recovery
MAMAFIT YOGA
Pregnancy Yoga is a specially designed practice that supports expectant mothers through the physical and emotional changes of pregnancy. This gentle yet effective form of exercise focuses on promoting relaxation, enhancing flexibility, and strengthening the body in preparation for labour and delivery. Pregnancy Yoga is suitable for all stages of pregnancy and can be adapted to meet individual needs.
Whether you're a yoga beginner or an experienced practitioner, this nurturing practice is an excellent way to support your body and mind during this transformative time.
What to Expect
Breathing Techniques
Learn deep, mindful breathing to help manage stress, improve oxygen flow, and prepare for labour.
Gentle Movements
Focus on poses that enhance strength, flexibility, and balance while relieving tension in areas like the lower back, hips, and shoulders.
Pelvic Floor Strengthening
Exercises to build awareness and strength in the pelvic floor muscles, essential for a smoother pregnancy and recovery.
Relaxation and Meditation: Guided relaxation to promote emotional well-being and reduce anxiety, helping you connect with your baby.
Benefits
Improved Physical Comfort
Relieves common pregnancy discomforts such as back pain, sciatica, and swollen joints.
Enhanced Sleep
Relaxation techniques can improve sleep quality and reduce pregnancy-related insomnia.
Labour Preparation
Breathing and relaxation practices help manage labor pain and promote a calm birthing experience.
Boosted Emotional Well-Being
Reduces stress and anxiety while fostering a positive connection with your growing baby.
Promotes Overall Fitness
Improves posture, flexibility, and muscle tone in a gentle and safe way.
Builds Community
Offers a chance to connect with other expectant mothers, creating a supportive and understanding environment.
MAMAFIT PILATES
Pilates is an excellent exercise choice during pregnancy, helping your body prepare for childbirth and aiding in postnatal recovery. It is especially beneficial for the antenatal body as it focuses on proper alignment, pelvic floor engagement, and core muscle strength.
Pilates offers a supportive, safe, and effective way to care for your body during and after pregnancy, ensuring you feel strong, balanced, and prepared for the journey of motherhood.
If you cannot attend a MamaFit session, you may still be able to join one of our other classes, such as Beginners Pilates, provided it is led by one of our qualified pre- and postnatal instructors. Contact us to discuss your options and find the best class for your needs.
How Pilates Supports Pregnancy
Preparation for Birth
Pilates exercises strengthen and stabilise the pelvic floor and abdominal muscles, preparing your body for the physical demands of labour and delivery.
Relief from Common Pregnancy Discomforts
By learning how to sit, stand, and move with proper alignment, you can significantly reduce or even eliminate common pregnancy discomforts, such as back pain, joint discomfort, and muscle aches.
Reduces Stress on Muscles, Joints, and Ligaments
Maintaining a neutral alignment and posture during early pregnancy helps reduce stress on muscles, joints, and ligaments, improving energy levels and promoting better relaxation and sleep.
Targets Deep Postural Muscles
Strengthens the body's foundational muscles from the inside out, providing essential support during pregnancy and beyond.
Improves Core Stability & Posture
Rebalances the body's alignment and enhances overall posture to accommodate your changing centre of gravity.
Develops Balance & Strength
Builds centring, balance, and strength in both abdominal and back muscles to support your changing body.
Breathing and Relaxation
Engages the diaphragm to improve breathing techniques and promote relaxation throughout pregnancy.
POSTNATAL EXERCISE
It is essential after the birth of your child that you do not rush into exercise & you do the correct type of exercise.
The postnatal body needs time to recover, as your pregnant body may have altered your posture & alignment. Joints are vulnerable due to the pregnancy hormones that affect the body months after birth. You need to rebuild you core strength before undertaking any form of impact exercises.
Our postnatal classes take all this into account, and our programmes are designed to be progressive, supporting you throughout this journey. The postnatal sessions are also a great opportunity to meet with other mums and to share experiences and knowledge.
To join a class after giving birth you will need to have your 6 week check and given consent to do exercise, if you had a C-section or a tear you may need to wait a little longer to join.
MAMAFIT POSTNATAL FITNESS CLASS
Aerobic and toning focus
Combines cardiovascular exercise with muscle toning, specifically designed for postpartum recovery.
Post-8-week clearance
Suitable for mums after their 8-week postnatal check-up, ensuring safe timing for exercise resumption.
Abdominal rehabilitation
Includes targeted exercises to rebuild and strengthen core muscles after pregnancy safely.
Mum and baby friendly
Welcomes both mothers and babies to class, making fitness accessible for new mums.
MAMAFIT POSTNATAL PILATES
Postnatal Pilates is specifically designed to rehabilitate and reshape your post-pregnancy body while addressing common postpartum conditions such as Diastasis Recti (abdominal separation) and pelvic floor weakness. Suitable from 6 weeks postpartum, daytime classes welcome babies so you can prioritise recovery without arranging childcare.
Being a mum myself I know how hard it to find the time to do something for yourself, so I designed a class which incorporates exercise & massage for you & your baby. This class is best for ages 6wks - 12 months.
What to Expect
Targeted muscle work
Focuses on deep abdominal muscles, waist, pelvic floor, buttocks, hips, thighs, and back for comprehensive postpartum recovery.
Baby-inclusive sessions
Incorporates exercise and massage for both you and your baby, ideal for ages 6 weeks to 12 months.
Flexible class options
Join specialised postnatal classes or attend general beginners' Pilates sessions if no complications are present.
Personalised guidance
Individual support is available, as every pregnancy and recovery journey is unique
Benefits
Abdominal restoration
Tightens overstretched tummy muscles and ligaments for a smoother, flatter stomach after pregnancy
Pelvic floor strengthening
Addresses urinary incontinence and weakness from vaginal delivery through targeted engagement exercises
Post-cesarean recovery
Strengthens the 'powerhouse' core muscles weakened by major abdominal surgery
Diastasis Recti healing
Safely repairs abdominal separation with exercises designed specifically for this condition
PREGNANCY AND BABY MASSAGE
Pregnancy Massage
From our calming clinic in Caddington, we offer a specialised pregnancy massage — also known as a prenatal massage — which is a hands-on treatment thoughtfully designed to support expectant mothers through the physical and emotional changes of pregnancy. Using gentle yet effective body techniques, this nurturing treatment provides relief from the unique discomforts that can accompany pregnancy while promoting overall well-being for both mother and baby.
The treatment typically lasts an hour and can be tailored to each individual's needs, depending on the mother's specific requirements. You usually lie on your side, but massage therapists can also use a massage table to increase comfort.
There are several benefits of getting a pregnancy massage for expectant mothers and their babies. It feels good, is excellent in promoting relaxation and bonding, soothes nerves, and relieves strained back and tired muscles.
Benefits of Pregnancy Massage
Pain relief
Pregnancy can produce muscular discomfort such as leg cramps, muscle stiffness, tension and knots. A massage improves circulation and stimulates blood flow to these areas, easing discomfort and pain.
Tight buttock muscles can cause sciatic pain during pregnancy. Massage can help relax this muscle and relieve the pain caused by the pinched nerve.
Swelling Reduction
The extra pressure your uterus places on your legs can lead to swelling in your feet and ankles. Massage can improve circulation and lymph flow to the affected areas, helping to reduce swelling.
Improved Sleep
A massage may help you fall asleep and reduce insomnia. You may fall asleep faster and sleep for longer periods, possibly due to increased serotonin production during the massage, which in turn stimulates the production of melatonin, helping us fall asleep naturally and effortlessly.
Reduced stress and anxiety
Pregnancy is stressful, so a massage is a great way to relieve this stress and tension. It can relax and ease anxieties and worries about the pregnancy. Feeling good is essential and great for your mental health, which can benefit both you and the baby, and increase emotional endurance.
Baby Massage
We offer Baby Massage in some of our MamaFit classes, as its own class or as 1:1 sessions.
Baby massage is a loving, nurturing touch. Some of the most intimate and deeply communicative moments between a parent and their baby are often spent in utter silence as they stroke a back, smooth a belly or run a finger under the arch of a tender baby foot.
There is no substitute for a parent’s loving touch. Through touch, babies first learn the comfort and security of loving and of being loved.
Numerous studies have found that massage plays a significant role in promoting the proper growth and healthy development of infants. Physically, massage stimulates the nerves, increases blood flow and strengthens the immune system.
It can relieve a host of childhood complaints from colic to constipation. A daily rubdown on a baby’s belly, for example, helps work out gas and regulate digestion. Massaging the chest may ease congestion. Gently stroking an infant’s face can improve her ability to suck. Most of all, massage is good for parent-child bonding.
Benefits of Baby Massage
- Relief from wind & constipation
- Relief from Colic
- May improve sleep problems
- Develops the muscular system
- Improves skin condition
- Develops flexibility
- Maintains a good general health for your baby
- Creates a calming atmosphere
- Helps to combat postnatal depression
MEET LISA: CREATOR OF MAMAFIT
Hi, I'm Lisa, the creator of MamaFit. I created MamaFit because I'm passionate about educating women on safe exercise during pregnancy and designing programmes for those with common pregnancy conditions, as well as empowering women to rehab from childbirth and return to safe and effective exercise afterwards.
Exercise throughout pregnancy and post birth has always been an interest to me early on in my fitness career, before I became pregnant with my 1st child in 2007, I had already qualified in pre- & postnatal exercise, Pilates & Baby Massage, and have trained many women throughout their pregnancies and after birth throughout my 22 years as a Personal Trainer and Pilates Instructor. I am also a Body Mechanics Therapist.
As mum of 2 who I have personal experience of exercising throughout both pregnancies and rehabbing myself after 2 C-sections and correcting Diastasis Recti (separation of the abdominals).
Pregnancy for me was not easy, as I suffered from hyperemesis gravidarum very early on in my pregnancies. Still, I was able to adjust how I exercised both for my work and personally, which gave me stamina throughout labour, but also greatly aided my recovery after an emergency C-section and subsequent C-section with my 2nd child. I know that every woman and every pregnancy is different, which is why I offer each woman a bespoke experience and programme.
Peek-a-Boo Pilates was the start of the MamaFit programme. I started this in 2008, after the birth of my son, to give women the opportunity to exercise during the day with their babies, whether they were asleep or wanted to be an interactive part of the class.
MamaFit now offers several different programs, including pre- and post-natal fitness, Pilates, personal training, and massage for mum and baby, with Yoga soon to be added.
Read more about each class type and the benefits below. If you are unable to attend a MamaFit session, you may be able to participate in one of our other classes, such as Beginners Pilates, with one of our qualified pre- and post-natal instructors. So, please don't hesitate to get in touch!
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