We understand that expectant mothers want to stay active during their pregnancy, but also want to ensure their exercise routine is safe for both themselves and their baby. That’s why we’ve put together a comprehensive guide to prenatal Pilates exercises that are safe during all trimesters.
Pilates is a low-impact exercise that focuses on building core strength and improving flexibility. It is ideal for pregnant women as it can help prepare the body for labor and delivery, alleviate back pain, and improve overall posture. I consider Pilates reformer Northern Beaches for the pregnant women.
Here are 9 prenatal Pilates exercises that are safe for all trimesters:
1. Pelvic Tilts
Pelvic tilts are a great way to strengthen your pelvic floor muscles, which can help prepare your body for labor and delivery. Begin by lying on your back with your knees bent and feet flat on the floor. Inhale, and as you exhale, tilt your pelvis towards your belly button. Inhale again and release the tilt, repeating for 10-15 repetitions.
2. Side-Lying Leg Lifts
Side-lying leg lifts can help strengthen the hip muscles, which can help alleviate lower back pain. Begin by lying on your side with your legs straight. Lift your top leg as high as you can without straining, and then lower it back down. Repeat for 10-15 repetitions before switching to the other side.
3. Cat-Cow
Cat-cow stretches can help alleviate back pain and improve spinal flexibility. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Inhale, and as you exhale, arch your back up towards the ceiling and tuck your chin into your chest (cat). Inhale again, and as you exhale, drop your belly towards the floor and lift your head and tailbone towards the ceiling (cow). Repeat for 10-15 repetitions.
4. Kneeling Arm and Leg Reach
The kneeling arm and leg reach can help improve balance and coordination. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Extend your right arm forward and your left leg back, holding for a moment before returning to the starting position. Repeat on the other side, and continue alternating for 10-15 repetitions.
5. Hip Circles
Hip circles can help alleviate hip pain and improve overall hip mobility. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Move your hips in a circular motion, keeping your spine neutral. Repeat for 10-15 repetitions in one direction, and then switch to the other direction.
6. Seated Spine Stretch
The seated spine stretch can help improve spinal flexibility and alleviate back pain. Sit on the floor with your legs extended straight in front of you. Inhale, and as you exhale, reach forward towards your toes, keeping your spine long. Hold for a moment before returning to the starting position. Repeat for 10-15 repetitions.
7. Squats
Squats can help strengthen the legs and prepare the body for labor and delivery. Begin with your feet shoulder-width apart, toes pointing forward. Inhale, and as you exhale, lower your hips down as if you are sitting in a chair. Keep your weight in your heels and your chest lifted. Inhale again, and as you exhale, push through your heels to return to the starting position. Repeat for 10-15 repetitions.
8. Modified Plank
The modified plank can help strengthen the core and prepare the body for labor and delivery. Begin on your hands and knees, with your wrists directly under your shoulders and your knees directly under your hips. Step your feet back so that your body forms a straight line from your head to your heels. Hold for a moment before returning to the starting position. Repeat for 10-15 repetitions.
9. Swimming
Swimming can help alleviate back pain and improve overall cardiovascular health. Begin by lying on your stomach in the water. Extend your arms and legs out, and then move them in a swimming motion. Repeat for 10-15 repetitions.
