Welcome to North at Home! I’m super excited to connect with you online. Here’s what you need to know to get the most out of your online classes.
Table of Contents
- Make sure you have a good internet connection. The closer you are to your router, the better. The less people using your signal, the stronger your connection will be.
- Close all other applications and tabs for a stronger connection and better video quality.
Setting Up For Class
- Make sure you’ve got space around you to move and all your props nearby.
- If you’ve signed up for a Screen Sharing Class, make sure that the camera is set up so that the instructor will have a clear view of your whole body. Consider lighting and distance from the screen.
Props are often incorporated in class as they challenge your core stability, build strength, and allow for modifications and adjustments to suit your experience level. The best part? You may have some of these items at home already, or you can substitute with some household items (see the list below) so you don’t have to spend much!
- Mat: Pilates feels best on a thick mat. If you’re using a yoga mat, you might want to double up, or use a blanket or towel on top. You can also set yourself up on a carpet for extra cushioning.
- Light weights (1-5lbs): 2 lbs weighted balls were commonly used in the studio – dumbbells also work! If you don’t have light weights, you can grab something from your pantry – canned beans or soup tins are excellent alternatives.
- Pilates Ring & Squishy Ball: These props are great for inner thigh activation and pelvic floor engagement. A pillow, rolled up towel/blanket, or a kid’s soccer ball are easy substitutes for the squishy ball.
- Long & Looped Bands: These are versatile and props that don’t take up much space, and are generally easy to find in a variety of resistances.
- You might also want to use:
- A small hand towel for under your head when lying face up or down
- A small pillow, blanket or block for sitting on or propping up your head when side lying.
- Anything to help make you comfortable is key!
- Commit to your class: it’s easy for ‘life’ to get in the way, and exercise time to be swallowed up. Everyone has different strategies for managing their time, but I would highly recommend scheduling your classes in your calendar and committing to them like you would any other appointment. And when life gets crazy and schedules get kiboshed, remind yourself that something is better than nothing and sneak in a 10 minute workout, even if it’s in your pyjamas at 10:30 PM.
- Tune in: These classes are an opportunity to tune in to your body and bond with your baby to be. Try to workout at a time when distractions are minimal and you can commit to not checking your email etc. Give yourself the gift of a little peace and quiet!
- Find space: one key to a successful at-home workout routine is making sure you have room to workout in a part of your home that you like being in. This space should be easy to access (you won’t want to move furniture every time you want to workout) and be big enough for you to stretch out. The less obstacles you have, the more likely you are to get on your mat!
- Let your body be your guide: If something doesn’t feel right, don’t do it! Slow and steady wins this race.
- Talk to your doctor, OBGYN, midwife, or other healthcare provider: make sure you are a good candidate for an at-home, on-demand (unsupervised) prenatal workout program.
- Taper down: pregnancy is a bit like marathon training, but instead of adding mileage each week, you’re working through a slow taper down. Remember that your body is going through tremendous change and everyday will be different!
- Always make room for your belly: widen your feet in a squat or forward bend.
- Use your props (blankets and pillows) and make yourself as comfortable as possible.
- Never push through pain!
- Modifications are welcome: take care of your body! Modify any and all exercises so that they work for you. Sometimes you’ll get better muscle activation in a modified position, so sometimes, less is more!
- Rest: take rest when you need it! Pause between exercises, skip the ones that aren’t working for you today. Your body is working overtime growing your baby to be, so give it rest when it needs it.