Pilates to go: prenatal exercises (part I)

Exercise precautions: Please consult your physician before starting any exercise activity during your pregnancy. If you experience any pain or discomfort, stop the movement and consult your doctor.

All exercises should consist of 10-12 repetitions. 

Exercise #1: Quadruped and more

Set up:

  • Kneel on all fours
  • Find your neutral spine

Move:

  • Inhale: prepare
  • Exhale: contract abdominals

Modify:

  • Extend one leg off of the ground
  • Alternate extending opposite arm and leg

Exercise #2: Child’s Pose

Set Up:

  • Kneel, knees wide.
  • Reach arms forward.
  • Sit back towards your heels.

Move:

  • Inhale: expand the lower ribcage
  • Exhale: contract abdominals (will help release the lower back)

Modify:

  • Place blanket in between calves and hips if calves cramp

Exercise #3: Calf Stretch

Set Up:

  • Hands against the wall.
  • Legs together or apart.
  • Body at a 45 degree angle.

Move:

  • Inhale: step one foot back into a lunge and lift the heel
  • Exhale: release the heel toward the floor (maintaining a straight leg while stretching the calf-avoid hyperextending the knee)
  • Stretch both calves

Exercise #5: Serratus Push ups / Push ups

Set Up:

  • Hands against the wall.
  • Legs together  or apart.
  • Body at a 45 degree angle.

Move:

  • Inhale: contract abdominals
  • Exhale: bring scapula closer to one another & lower torso toward the wall (while keeping the elbows straight)
  • Inhale: press torso away from wall and separate scapula

Exercise: Push up

Set Up:

  • Hands against the wall.
  • Legs together or apart.
  • Body at a 45 degree angle.

Move:

  • Inhale: contract abdominals
  • Exhale: bend elbows & lower torso toward wall
  • Inhale: straighten elbows

Stay tuned for part II, and next month we will release our series with the magic circle! See more on-the-road exercises here, here and here.


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