Playtimes HK Magazine Winter Issue 2018/2019 | Page 37

maternity
to go through before returning to
working out. Refined in France,
pelvic floor rehabilitation is available
in Hong Kong. It is recommended to
start rehabilitation five to six weeks
postpartum.
Kegel exercises are commonly
undertaken over the course of
pregnancy, but these should be
done just during post-partum. Kegel
exercises can be very effective, but
only if they are done correctly. It’s
important to understand that Kegels
should not be done using abdominal
muscles as the exercise is supposed
to contract only the pelvic floor.
Engaging the abdominal muscles
carries a risk of negative effects. The
pelvic floor needs to be strengthened
but not pushed on (by the abs). And
never try kegels during miction /
menstruation as there is a high risk of
urinary tract infection.
Not so long ago, women were
expected to accept many of the
bothersome after-effects of pregnancy:
weaker muscles, leaking bladders, and
other long-term discomforts. But as
times have changed, so have attitudes
to pre- and post-partum exercise,
physiotherapy and rehabilitation. While
it’s still always best to take your time –
to be honest, give yourself a good two
months after your baby’s birth before
focusing on your fitness – there are
now many options available to help
your body prepare for and recover
from childbirth. Before you head back
to the gym, however, check with your
doctor, and take the appropriate time
necessary to rest and to repair. Also
remember that whilst you’re breast-
feeding, do not focus on your weight
or engage in any bouncing activities.
One thing at a time.
Exercising during pregnancy is
certainly important, but remember
you don’t want to overdo it. Labour
is going to require plenty of time,
courage and patience, so during
the last couple of weeks of your
pregnancy, you may want to slow
down. You need to save up plenty of
energy for the big day!
Fitness classes for pregnancy
Fortunately, as a pregnant woman in
Hong Kong, you’re in luck. There are
many classes and options available for
you – all very different from one another.
Whether you’re expecting or wanting
to reclaim your pre-natal shape, take a
closer look at these possibilities!
FLEX STUDIO
Flex specialises in pre- and post-
natal yoga and Pilates and offers
two locations on Hong Kong island.
Classes are tailored for each trimester
of your pregnancy.
“We strongly believe in the
importance of leading a healthy lifestyle
by undertaking safe and appropriate
exercise before, during and after
pregnancy. Our varied sessions ensure
you get the most benefits according to
your pregnancy stage.”
http://flexhk.com/
No matter what exercise
you choose, it’s very
important to always
listen to your body.
INSPIRE YOGA
If you’re looking for a little more
individualised attention, Inspire Yoga
brings the yoga studio straight to your
home and offers customised pre- and
post-natal sessions. Nothing better
than having a relaxing experience in
the comfort of home.
https://inspire-yoga.com/
PURE YOGA
Have you heard of Yogilates? At pure,
you can find classes that combine yoga
and Pilates, for both pre-natal and post-
natal mums. Before joining a session,
consider reading Jonathan Urla’s book,
“Yogilates”, which explains the workout’s
history and provides pictures and
descriptions of moves.
http://www.pure-yoga.com/hongkong
H-KORE
H-Kore’s Lagree Fitness classes might
just be the thing for you. The method
is a combination of resistance and
cardiovascular training, which is both low
impact and high intensity. It’s perfect for
any given stage of pregnancy and post-
pregnancy.
https://h-kore.com/
Winter 2018
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