Pilates to go: Prenatal, part II and magic circle exercises

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.

Prenatal: exercises #1-#8

Exercise #1: Clam shells

Set up:

  • Side-lying
  • Hips stacked on top of one another
  • Head supported
  • Heels together
  • Neutral Spine
  • Theraband loop around knees
Move:
  • Inhale: contract abdominals
  • Exhale: open hip and lift knee, keeping heels together
  • Inhale: lower leg
Modify:
  • Eliminate theraband loop if SI joint is unstable

Exercise #2: Abduction

Set up:

  • Side lying
  • Hips stacked on top of one another
  • Head supported
  • Heels together
  • Neutral spine
  • Theraband loop around knees
Move:
  • Inhale: contract abdominals
  • Exhale: lift leg and hold for 1 count
  • Inhale: lower leg
Modify:
  • Eliminate theraband loop if SI joint is unstable

Exercise #3: clamshells w/ internal rotation

Set up:

  • Side lying
  • Hips stacked on top of one another
  • Head supported
  • Heels together
  • Neutral spine
  • Theraband loop around knees
Move:
  • Inhale: contract the abdominals and lift leg
  • Exhale: internally rotate leg
  • Inhale: return to parallel

exercise #4: Wall squats

Set up:

  • Physioball between back and wall
  • Feet hip distance apart
  • Arms at shoulder height
  • Neutral spine
Move:
  • Inhale: contract abdominals
  • Exhale: bend knees
  • Inhale: hold squat position for 5 counts
  • Exhale: return to starting position

Exercise #5: Side bend

Set up:

  • Seated on physioball with knees bent
  • Neutral spine
Move:
  • Inhale: contract abdominals, extend one leg out to the side and lengthen spine
  • Exhale: side bend away from extended leg
  • Inhale: return to starting position and repeat on other side

Exercise #6: spine twist

Set up:

  • Seated on physioball with knees bent
  • Neutral spine
  • Arms extended out to side
Move:
  • Inhale: lengthen spine
  • Exhale: rotate to the right and pulse 3 times
  • Inhale: return to center and repeat other side

Modify:

  • Bend the elbow of the side you are rotating to to increase shoulder girdle stretch

Exercise #7: Neck Stretch

Set up:

  • Seated on physioball with knees bent
  • Neutral spine
  • Arms extended down towards floor
Move:
  • Inhale: reach arm above head and place on the opposite side of your head
  • Exhale: gently pull head away from opposite shoulder
Modify:
  • Eliminate manual stretch if pain occurs and just bring one ear towards the shoulder

exercise #8: Elevation/Depression

Set up:

  • Seated on physioball with knees bent
  • Neutral spine
  • Arms extended down towards floor
Move:
  • Inhale: elevate shoulders
  • Exhale: depress shoulders and reach arms towards the floor

Magic circle: Exercises #1-#3

Exercise #1: Adduction

Set up:

  • Side lying
  • Neutral pelvis
  • Magic circle between legs, just below the knee
Move:
  • Inhale: contract abdominals
  • Exhale: depress magic circle
  • Inhale: return to starting position

exercise #1, part 2: adduction w/both legs

Set up:

  • Side lying
  • Neutral pelvis
  • Top leg on top of magic circle, just below the knee
  • Bottom leg through the magic circle
Move:
  • Inhale: contract abdominals
  • Exhale: depress magic circle with top leg and lift bottom leg
  • Inhale: return to starting position

exercise #1: part 3: adduction with magic circle w/ circumduction

Set up:

  • Side lying
  • Neutral pelvis
  • Top leg on top of magic circle, just below the knee
  • Bottom leg through magic circle
Move:
  • Inhale: contract abdominals
  • Exhale: depress magic circle with top leg, lift bottom leg and draw small circle with bottom leg
  • Inhale: return to starting position

exercise #2, part 1: pelvic bridge with adduction

Set up:

  • Lying on back
  • Magic circle between knees
  • Feet flat
  • Neutral spine
Move:
  • Inhale: contract abdominals
  • Exhale: articulate spine off of the mat
  • Inhale: hold bridge position and squeeze magic circle 3x
  • Exhale: articulate spine down to starting position

exercise #2, part 2: pelvic bridge with abduction

Set up:

  • Lying on back
  • Knees inside magic circle
  • Feet flat
  • Neutral spine
Move:
  • Inhale: contract abdominals
  • Exhale: articulate spine off of the mat
  • Inhale: hold bridge position and open legs to press magic circle out 3x
  • Exhale: articulate spine down to starting position

exercise #3: spinal flexion and adduction

Set up:

  • Lying on back
  • Magic circle between knees
  • Feet flat
  • Neutral spine

Move:

  • Inhale: contract abdominals
  • Exhale: squeeze magic circle
  • Inhale: squeeze magic circle
  • Exhale: lift head and shoulders off mat
  • Inhale: keep head lifted and abdominals contracts while you release magic circle
  • Exhale: release head and shoulders down to the mat and starting position

Modify:

  • Place legs between magic circle and abduct knees (open knees) as an alternative to adducting the magic circle

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s