Bump to Birth | Pilates with Priya

Royal Bumps and normal bumps, tips on getting your body back post birth.

24 August, 2013 Priya Tew

So on Monday …… the newest addition to the Royal Family made an appearance. With Kate in labour there were people camping outside the hospital, live feeds recording the hospital and all sorts of chatter going on. Now I understand the excitement but thinking back to the birth of my first child, personally I was pleased to see they were given some privacy. The whole labour experience can be so challenging, unexpected and yet at the end there’s the amazement of meeting that gorgeous baby that you have been carrying around for 9 months. Those first few days are overwhelming, emotional, tiring and a big change to life.

The thing that I’ve found sad is the media chatter around Kate’s baby bump still being present a few days post-birth. Now in my mind that’s completely natural and normal. After 9 months of growing a baby your body is going to just spring back to it’s previous shape after a couple of days. It’s made me, as a pregnant lady and a antenatal Pilates instructor, think about the pressure on new mums. Yes, we wants new mums to look after their bodies, to eat healthily, to restart exercise when it’s safe to and to get that body confidence back…… but there can be far too much pressure. Having said that everyone’s bodies are different and if you have exercised through your pregnancy you are more likely to lose the weight quicker. Here I am 8 days post-baby number 1 back in my “comfy jeans” but certainly not back to my normal size and shape, who knows how I’ll be after baby number 2.

: Bump to Birth Pilates: 8 days post baby.

My advice:

It’s taken 9 months to grow a baby, it will take time for the baby weight to come off, be patient.
A few days after birth light exercise such as gentle walking and pelvic floor exercises should be safe.
Don’t engage in any high impact exercise until you have had your 6 week check from your GP and have built up to it. Jumping straight into high impact work can cause more damage than good. Strengthen your core and pelvic floor first.
Build your exercise back up slowly and steadily. Start with gentle walking, some light resistance work perhaps and think about a post natal Pilates class to strengthen your core and pelvic floor safely.
You may have diastasis recti (a gap in your tummy muscles) so certain abdominal exercises will not be suitable, post natal Pilates will help with this.
Try not to succomb to the cakes, biscuits and chocolates that are often around 😉 yes you need extra calories when breastfeeding but it’s better to get these from nutritious sources such as fruit, vegetables and wholegrains, lean protein, nuts and seeds. Keep the “treat foods” as treats.
Relaxin is a hormone that makes you more flexible and supple than usual, this hormone is still around post-birth so take care when stretching or in yoga moves.
If you are still bleeding post-birth be cautious not to overdo it, if the bleeding gets worse then rest.
Remember you have a new baby to look after and will be up in the night, so rest is also important.
Specialist post natal classes are fantastic – look for a cardio class such as a boot camp or aerobics class to complement a Pilates class. You can often take your baby to class with you.
Be active, take time for you and be kind to yourself!

Breastfeeding and Exercise

10 August, 2013 Priya TewLeave a Comment

I’m posting this after a couple of posts and questions on the topic… I myself remember being a bit worried about breastfeeding and exercise but my experience was that as long as I fed before and after exercise I had no problems (the hubby on the other hand sometimes had a fractious baby!). I’ve based some of this on my initial questions and those I’ve been asked.

Feed before exercise

I’d always suggest that you feed your baby before your exercise. If your breasts are full, chances are they will feel uncomfortable, and any amount of activity may stimulate milk flow, so it’s advisable to wear breast pads. If it’s a class like the ones I teach you can probably arrange to get there early and feed the baby before class. If not feed at home or even in the car! Remember you could also express if feeding is not an option.

Is a sports bra necessary?

Getting a properly fitted sports bra is essential if you’re embarking on any type of fitness class or activity to reduce the amount of “bounce” and provide adequate shock absorption to the breasts. Although wearing a nursing bra is very convenient for feeding before or after class it will not provide enough support. Consider wearing two bras, with a nursing bra on first, then a sports bra over the top. I know it sounds like a bit of a nuisance, but this “double-bra” effect will you with the support you need. I remember doing this and then whipping my top and sports bra off to feed in between classes on occasion – rather crazy but necessary 😉 I’m going to be looking out for a breastfeeding sports bra with baby 2 on the way, these are now more readily available thankfully.

Body positioning

I’m always quite aware of this in my post-natal classes. Lying directly on your front can feel uncomfortable when breastfeeding. For others, it feels fine. When performing any exercise in this position, if it feels uncomfy, either mention it to your instructor who should be able to offer you an alternative exercise or you could try placing a rolled up towel above and/or below your breasts to reduce the amount of discomfort/pressure. Personally I only put ladies on their tummies for a short period of time then we change position.

Range of movement

Again, for comfort, it’s advisable to keep the range of movement of some arm exercises smaller and controlled. Anything vigorous that involves you reaching your arms over your head repetitively will cause tenderness, so it’s important you keep the range of movement of your arms smaller. You know your body best, at the end of the day, so choose what feels comfortable for you.

Milk production

There is no significant research to suggest that moderate-intensity exercise inhibits milk production. Examples of moderate-intensity exercise include: weight training, low-impact aerobics, walking, swimming. A study by Carey & Quinn (2001) suggested that lactate levels of milk production changed only after a mother performed maximal intensity exercise, and this may affect baby’s acceptance of post-exercise breast milk. But, the authors agreed that it’s highly unlikely that a postnatal women would feel comfortable pushing themselves to this level, so its findings have been discounted. Moderate-intensity exercise however, with good hydration will not affect the quantity or the quality of breast milk. Note the key here is good hydration. A great tip is to have a glass of water every time you breastfeed.

I hope this helps, any questions let me know and I’d love to hear your feedback too.

Priya Talks Pilates on the Katie Martin Show, BBC Radio Solent.

2 August, 2013 Priya Tew

On Wednesday I had the pleasure of talking on BBC Radio Solent about Pilates, myself and Katie Martin had a lovely chat about the pressure on mums to spring back into shape after having a baby, Kate Middleton’s post birth figure and I gave some top tips on eating and exercising after having a baby.

Listen here for a few more days, it starts at 36 minutes:

http://www.bbc.co.uk/programmes/p01ck39c

Bump to Birth DVD Review from EDM fitness.

10 August, 2013 Priya TewLeave a Comment

Here is a lovely review of our Bump to Birth Antenatal Pilates DVD that I recieved from Victoria at EDM Fitness:

“‘From Bump to Birth’ was very easy to follow (even if you are a complete beginner at Pilates) and could be done at home when you have a quiet moment. You do not necessarily need any special equipment, but if you would like a mat, and a swiss ball, but you can still do these exercises on a chair!

The exercises are clearly explained, and you can work to your own ability and trimester as adaptations for easier/harder exercises are offered. The beauty of this DVD is that all exercises are suitable for the complete duration of your pregnancy, so you don’t have to worry whatsoever about if what you’re doing is ‘okay!’

I would thoroughly recommend this workout, it targets the main niggles that women get during pregnancy.. (e.g. lower back pain, stress incontinence, stress) as well as prepare you for birth and after delivery. The whole workout is just generally is very relaxing and gets you to take some time out in your busy day.

Highly recommended, quick, easy and cost effective way of regularly doing some core strengthening exercises during your pregnancy. ”

The full review is here.

Or go like them on Facebook.

Antenatal DVD Release: From Bump to Birth.

30 July, 2025 Priya Tew

From Bump to Birth: Pilates can Help – Southampton Based Pilates Instructor Releases Antenatal Pilates DVD

We’ve only gone and done it, this week sees the release of our Antenatal Pilates DVD and it is looking pretty fabulous! The DVD was filmed when Priya was 18 weeks pregnant and the wonderful Alun Leppitt has done a fantastic job with directing and producing it.

F”rom Bump to Birth” is designed to help keep pregnant ladies strong, fit, mobile and toned throughout pregnancy. Suitable for all stages of pregnancy and also after giving birth this DVD includes seated, stood, side lying and hands and knees sections so you can dip into whichever part you fancy.

Priya now teaches 3 antenatal classes a week and sees a large number of pregnant ladies each week so really does know the exercises that help and are most useful.

Priya says “Pilates can strengthen your core, so supporting your lower back, aiding with pregnancy back aches as well as help stabilise the pelvis as the exercises I use also focus on the muscles in the thighs and bum, so we support below the pelvis.”

“Personally Pilates is essential for me in pregnancy, it prevent too much pelvic pain and back ache and ensures I stay fit and mobile”

The DVD is available from her website: www.pilateswithpriya.co.uk/site/DVD or directly from the studio ([email protected]), costing £15 if collected directly from the studio. Please do spread the word!

Antenatal Pilates Clothing Review.

4 May, 2013 Priya Tew

I recently found Mums 2 be Fitwear on Twitter, perfect timing seeing as I’m now 20 weeks pregnant. Having chatted to them they seemed like a lovely company so I agreed to review their clothing. With the amount of classes I teach it’s important to have clothes that support me, show my body shape and make me feel good too.

Very quickly Mums to Be Fitwear sent me a top and some below the knee leggings in black. These clothes are lovely in terms of their look, feel and quality. I couldn’t want to try them out.

As a fitness instructor I currently teach Step Aerobics and Pilates (3 being antenatal) classes plus I attend ballet. So from cardio work to strength, core, dancing and flexibility, I’ve tested these clothes out.

My verdict?

I absolutely love the leggings. They stretch very comfortably over my bump and I can tell these will be a staple in my wardrobe throughout my pregnancy. They feel soft to the touch and fit my calves nicely. They could also be comfortably worn just around the house or for a sport look out and about.

The top I really like the look of and the feel but I found it is slightly too high cut under the arms. I found this slightly uncomfortable for Step Aerobics but fine for Pilates. The rest of the top is very flattering and fits very well. I wonder if I just need a slightly larger size as although I am usually a size 8 my boobs have certainly grown a lot more than they did in my first pregnancy!

Overall I would highly recommend these clothes, especially the over the bump style trousers.

From Bump to Birth, It’s a Wrap. Antenatal DVD.

23 April, 2013 Priya Tew

Wow what a day. I’ve been filming the new Pilates with Priya DVD, as I’m currently pregnant it made sense to make an antenatal DVD. Personally I found Pilates kept me well in pregnancy. I have a tendency to suffer from lower back pain when pregnant and Pilates is such a help for that. I was only teaching 1 class a week during my last pregnancy so was doing my own pregnancy pilates each night.

We now have 3 Antenatal classes running a week and it’s a joy to see so many pregnant ladies stay fit and strong throughout their journey. I’m currently 18 weeks pregnant with number 2 and am teaching 11 Pilates classes a week at present, it’s certainly keeping me toned and those aches and pains are staying away.

So as so many in my classes have said how helping Antenatal Pilates has been to them….. we took the hint and the new DVD will be coming out soon! Today we had 3 cameras, 2 sets of lights, 2 camera men and me, all in my little studio. It seemed to go well, but I haven’t seen any of it yet – looking forward to that bit 😉 The DVD includes a standing warm-up, some exercises seated either on gym ball or a chair, exercises in hands and knees and lying on the side. It’s designed to strengthen the core and the pelvis, support the lower back and help prepare ladies for labour whilst keeping them well in pregnancy.

So if you are pregnant or know any one who is – then watch out for our DVD, coming very soon.

Pelvic Girdle Pain and Pilates.

30 July, 2025 Priya Tew

Working with pregnant ladies I often end up advising and chatting about pelvic pain. I also have a few other non-pregnant ladies with this type of pain, who had this type of pain in pregnancy and it’s continued after birth.

Pelvic Girdle Pain (PGP) has been renamed Symphysis Pubis Dysfunction. Big terms for pain in the joint that make up the pelvis, the syphysis pubis joint and the front and the sacroiliac joint at the back. Pain can be felt in the lower back, groin, thighs, hips and pelvic floor. This can lead to pain walking, climbing the stairs, getting in/out of the car and bath, straddling, turning in bed and standing on one leg.

There are many reasons suggested as to why this pain can occur, in some cases the pelvic joints can be damaged or weak, there could be a biomechanical problem or it could be due to hormones. Between 14-22% of pregnant ladies get PGP and in many it is a random thing that cannot be predicted!

Pilates can really help prevent and minimise PGP. In my ante-natal classes we focus on strengthening the muscles above and below the pelvis, so helping the pelvis remain strong. We strengthen the core muscles and also muscles in the thighs, legs and bottom. For example a pelvic tilt or small roll up can strengthen the core and modified squats and oysters can strengthen the gluts and thighs muscles.

If you get pelvic pain then here are my top tips:
See a physiotherapist. In Southampton you can self-refer to the obstetric physio, which is an amazing thing. the midwifes will pass on the number to you. A physio will assess your pain, range of function and possibly realign your pelvis.
Once you have seen the physio, then Pilates exercises can help strengthen you to minimise any further pain. Try a one to one session for some specially tailored exercises to do at home or attend a class.
Remain active within the limits of your pain, keeping active is important and will help, but obviously you don’t want to be in constant pain, so you will need to judge how much you can do.
Avoid activities that make it worse, standing on one leg often does this or having the legs too wide apart. Try keeping some activites seated.
Using a pillow between your legs when sleeping can provide relief for some ladies.
Ask for help when you need it!

Priya will be releasing her own worksheets to help with this area and her own Pilates in Pregnancy DVD very soon, contact us to pre-order.

To book a one to one session click here.

How to get a six pack and recover from diastasis recti.

29 January, 2013 Priya Tew

Sit-ups, or any variation of this movement where you go into forward flexion eg when lying on your back, you bring your torso towards your knees to work the six pack muscle (called the Rectus Abdominus or RA), is considered a NO-NO for postnatal women, ladies post hysterectomy after some types of abdominal surgery, in those with abdominal doming or in diastasis recti (seperated tummy muscles). This isn’t limited to women, lifting heavy weights can cause it to happen in men too. Performing this exercise can cause more harm than good. So, if you’ve any of the above conditions and you’re doing sit ups, STOP them immediately.

How do you strengthen your abdominals? Pilates!!!

The first thing we need to do regarding this area is actually focus on strengthening your pelvic floor which is a bit like a sling of muscles supporting you from underneath, then locate the deep abdominal muscles which lie under your six-pack/R.A muscle. These deep muscles are known as the Transversus Abdominis (TA). If you work on strengthening the deepest muscles first, then focus on the next layer, then the next layer after that, then your abdominals will re-align to their original structure.

Sit-ups strengthen and work the R.A. During pregnancy with diastasis recti and after some surgeries, we know that this muscle has lengthened and separated. If you don’t have a solid foundation underneath this six-pack muscle before you work then sit-ups will actually make your separation worse, because you’re forcing the muscle to strengthen, when it’s still in a weakened, separated state. The amount of abdominal pressure placed on the six-pack muscle when performing a sit-up, forces it to separate further apart.

The best type of exercise to do for your abdominals, postnatally is Pilates-based. Pilates focuses on your pelvic floor and TA. As an instructor I’d focus on strengtheing your core first and then later on work on those sit ups to shorten the RA muscles.

So, I hear you ask: “Why do people do sit-ups?”. Well, in most cases, people do sit-ups in the hope that they will get themselves a toned, flat stomach and a noticeable six-pack. However I’d debate this, often sit-ups are not performed safely and unless you are super leaned with a strong core, they aren’t going to work.

So, to get a six-pack, there are three things you need to do: a) clean up your diet, b) make fat-burning exercise part of your routine (the best way to burn fat, is to build lean muscle eg weight/resistance training), and c) work your pelvic floor and TA by doing Pilates.

Pilates with Priya: Some photo of our classes in 2013

2013 A New Year and New Classes

16 November, 2014 Priya Tew

WOWSERS, I mean literally WOWSERS! We have been overwhelmed with the number of new Pilates enquiries, you lot are fitness crazy at present, it’s almost as if it’s the start of the New Year and there are some Resolutions being made…..oh hang on, that just may be it 😉

Before I get swept up in the excitement I wanted to say a HUGE THANKYOU to all of you who have been faithfully coming to classes over the past year. It’s been a real journey this year and we’ve just been riding the wave and seeing where it goes. It turns out that there is a lot of Pilates love around and as it is a complete pleasure running classes for such lovely people we are putting on new ones.

To start off 2013 we are running:

Sun 10-10.45am Beginners class (FULL for Jan)

Wed 5-6pm Beginners class at EXILE Gym, Shirley.

Thurs 7-7.45pm Beginners class (FULL for Jan)

Thurs 11.30-12.15 Post natal class for mums and babies

If there is enough interest we’d also love to put on :

Wed 9.45-10.15 Toddler Ballet

Please spread the word for us and we so appreciate your support!

Category: Bump to Birth