Pregnancy is a period of profound transformation. At Corpoz Studio, we believe it should also be a time of fulfillment and well-being. That’s why we have designed a Prenatal Reformer Pilates program specifically adapted to the needs of expectant mothers. Our unique approach helps you strengthen your body, prepare your mind, and experience a more comfortable and serene pregnancy.
Why Choose Reformer Pilates During Pregnancy?
Reformer Pilates is one of the safest and most effective methods to stay active during pregnancy. The Reformer provides constant support, allowing each movement to be adapted for optimal comfort and safety. You will benefit from deep muscle strengthening, better posture to relieve back pain, and an essential connection with your pelvic floor.
Our Class Structure: Safety and Personalization
Each 50-minute class is a carefully orchestrated journey, combining a secure structure with the freedom of a personalized approach. This balance ensures constant progress while adapting to the changing needs of your body.
Gentle Warm-up
(5-7 mins)
Preparation of the body and joints.
Core Activation
(10 mins)
Connection to the pelvic floor and deep abdominals.
Adapted Strengthening
(25 mins)
Postural strength for the back, legs, and arms.
Cool Down
(8-10 mins)
Stretching and relaxation to release tension.
Our Fundamental Modules: The Heart of Your Practice
Module A: Spinal Mobility
Key Movements: Fluid movements like Cat/Cow in a seated position to maintain a flexible spine without abdominal pressure.
Objective: Improves flexibility and body awareness, essential for adapting to postural changes.
Module B: Footwork for Circulation and Stability
Key Movements: Footwork exercises with soft props to activate blood circulation and strengthen the ankles.
Objective: Prepares the legs to support the body’s weight and helps prevent swelling.
Module C: The Core of Support - Transverse & Pelvic Floor
Key Movements: Targeted breathing techniques to engage the transverse abdominis and Kegel exercises.
Objective: Creates a natural corset to support the uterus, stabilize the pelvis, and prepare for childbirth.
Module D: Side-Lying Strength and Balance
Key Movements: Side-lying leg series, a safe classic in prenatal Pilates.
Objective: Strengthens the glutes and obliques without any pressure on the vena cava, crucial for the baby’s safety.
Module E: Leg Power and Stability
Key Movements: Controlled lunges and squats using the Reformer for perfect balance.
Objective: Builds the necessary strength to carry the baby with ease and prevent lower back pain.
Module F: Toned Glutes for a Protected Back
Key Movements: Kneeling hip extensions on the carriage to precisely target the gluteal muscles.
Objective: Strong glutes are the best allies against sciatica and for maintaining good posture.
Module G: Open and Confident Posture
Key Movements: Rowing exercises that open the chest and strengthen the upper back.
Objective: Combats rounded shoulders due to chest weight and prepares for carrying the baby.
Module H: Liberating Stretches
Key Movements: Targeted stretches for the psoas, hips, and chest, common areas of tension.
Objective: Releases accumulated tension, improves flexibility, and provides an immediate sense of well-being.
The Personal Touch of Our Experts
30% of each class is dedicated to the expertise of our instructors. They adapt the session to the group’s energy and individual needs, focusing on specific goals like hip opening or pelvic stability, for a truly tailor-made experience.
Your Safety, Our Absolute Priority
Never lie flat on your back
After the first trimester, we use props to comfortably incline you and protect your blood circulation.
Listen to your body first
We teach you to recognize your body’s signals. Dizziness, shortness of breath, or pain means it’s time to take a break.
Hydration is essential
Keep your water bottle handy. Drinking regularly is crucial for you and your baby.
Breathe for two
A fluid and continuous breath is key. It oxygenates your muscles, calms your nervous system, and connects with the baby.
Frequently Asked Questions
Can I start prenatal Pilates if I have never done Pilates before?
Absolutely! Our classes are designed for all levels. Our certified instructors will guide you every step of the way to ensure you learn the basics safely.
From which trimester can I start?
You can start from the first trimester, after getting approval from your doctor or midwife. Our classes are adapted to each stage of your pregnancy.
What are the main benefits of prenatal Pilates?
The benefits are numerous: reduction of back pain, strengthening of the pelvic floor, improved posture, better circulation, preparation for childbirth, and easier postpartum recovery.
Until when can I practice?
You can practice until the end of your pregnancy, as long as you feel good and your healthcare provider sees no contraindication. The exercises are constantly adapted.
Ready to join us?
Give yourself a moment of well-being and gently prepare your body. Your first discovery class awaits.
Book my prenatal class