Pre-natal exercise in Abu Dhabi

Not sure how to work out when you’re expecting? TOAD spoke to some professionals about pre-natal exercise.

Pre-natal exercise is a great way to stay healthy while meeting other expectant mothers. Shahinal Dean, unit nurse manager of obstetrics at Burjeel Hospital, recommends gentle exercise for expectant mothers. She says, ‘I recommend pre-natal exercise, although there are caveats to that as it depends on medical conditions – always consult your physician prior to exercising. But healthy women with a healthy pregnancy should do gentle exercise such as cycling, aqua aerobics, pilates or yoga.

‘You can continue doing sport during pregnancy – as long as you have a history of doing it. We don’t recommend women start a new high impact sport because you already have the pressure of the baby in your pelvis, your hips are stretched and your ligaments are looser – your body is changing already so exerting yourself on top of that could potentially cause injury.’

Classes designed for pregnant women are readily available. Natasha Clarke from Bodytree Studio says, ‘In our pre-natal classes, there is no floor work done lying flat on your back or any movements from a lying position, such as abdominal crunches, as these restrict blood flow to the baby. We also encourage women to drink plenty of water and take bathroom breaks during our classes.’

Pre-natal classes are safe for most pregnant women, Shahinal reassures us. She says, ‘You can start the classes anywhere from 12 weeks right up until delivery – we don’t have strict guidelines on when you should stop. We recommend listening to your body to know when you should stop. You can do pilates and yoga until your 40th week because it strengthens your core and helps you relax.’

Kirstin Higham has tried the classes at Bodytree Studio. She says, ‘You meet a lot of mums-to-be or even better, second-time mums, who share their stories, experiences and give you a ton of great advice that you would otherwise miss out on. Everyone is at different stages, so there is always someone who has been through it all before. The classes also meant that I had an established network of mum friends when my son was born, and I still rely on these women for advice and support today.’

For those considering classes, Natasha says there are a myriad of benefits. ‘Working your abdominal muscles in a safe way during pregnancy has been known to aid and decrease lower back pain,’ she says. ‘Being on all fours, extending opposite arm and legs and holding for a few seconds is a great way to do this. Strengthening your pelvic floor muscles is also beneficial to aid delivery and reduce incontinence post birth.’

Kirstin can attest to this, and is quick to highlight the positives of the exercise. She says, ‘The classes made me feel strong and in control of my body at a time when a lot of things were out of my control.’

Classes around the city

Burjeel Hospital
Keep your classes in the same location as your doctor. Burjeel Hospital’s pre-natal classes are overseen by highly qualified instructors.
Al Wahda, www.burjeel.com (02 508 5555).

Bodytree Studio
Offering pre-natal care through pilates, yoga, mother and baby classes and first aid, Bodytree Studio has something to suit everyone.
Corner of 11th and 26th Streets, www.bodytreestudio.com (02 443 4448).

The Room
The Room offers classes from the beginning to the end of your baby journey. Fit 4 Two, mother-baby classes, Mom & Baby Fitness and Stroller Fitness classes mean prospective and current mothers are covered. Zayed Sport City, www.theroom.ae (056 331 0310).

Let’s Go Yoga
Mommy & Baby Yoga is designed to regain strength, flexibility and balance. There’s a focus on posture, back strengthening and core and pelvic muscles to relieve tension in the back, neck and shoulders. The class will help you understand your baby’s physical development. Suitable for newborns to crawlers aged 0-9 months.
www.letsgoyogame.com (050 349 2336).

Spotlight on: Yoga Nutrition

TOAD spoke to Andrea Balázs from Yoga Nutrition about the pre-natal classes she offers

Why is it important for pregnant women to exercise?
Although doctors carefully monitor the health of mothers and babies throughout pregnancy, yoga brings an inner balance to enable the mother to overcome whatever challenges lie ahead. Yogic exercise keeps you fit and prepares you for labour. It also boosts energy, refreshes mums when they feel fatigued and calms them if they tend to be over active, helping them to have a more sound sleep. Gentle stretching will counteract tiredness and tone the muscles without straining them.

What should pregnant women be aware of when doing yoga?
Every stage of pregnancy is different and every day can be different. It is important to listen to your body and do only what feels good. As the growing baby settles in at the first stage, only breathing exercises, relaxation and a few gentle yoga poses are advised. As the baby grows and the mum has more energy, yoga is used to strengthen, tone and relax, making more space for the baby.

Does the class get a positive response?
Definitely. Mums to be feel more relaxed and calmer afterwards as yoga eases aches and pains. Just learning proper breathing and visualisation techniques will be an excellent tool for the big day when you welcome your baby into this world.
Various locations, www.yoganutrition.com (050 584 2934).