Pregnancy Pilates exercises

  • Pregnancy Pilates-back-strength

    Pregnancy Pilates back strengthen

    Suffering from back ache in pregnancy? Pregnancy Pilates exercises can help loosen and strengthen your back as your baby grows, try them out here!

    1. Corkscrew arms

    Inhale as you lift your arms up, with palms turning to face each other.

    Pregnancy Pilates exercises for back strength

    Exhale as you bring your arms back to your side whilst lengthening spine upwards, thinking of pressing the arms back down like the arms of a corkscrew and your head the cork being pulled out of the wine bottle!
    Repeat 3-5 times
    Try and make space for your breath above your uterus, opening your rib cage as you inhale

    2. Standing side bend.

    Inhale as you lift your left arm and lengthen your spine

    Pregnancy Pilates exercises for upper back

    Exhale as you bend your spine to one side whilst continuing to stretch out of your waist and your arm over head.
    Inhale whilst you hold for a moment, feeling the stretch.
    Exhale, using your centre to help return back to start position.
    Draw your abdominals in and up as you lift, pulling your baby back upward and inwards towards your spine, lengthening your rib cage
    Repeat with both arms, 4-6 times in total

    3. Roll down to keeling

    Feet parallel in line with hip bones. Inhale as you lift both arms up parallel to each other, keeping shoulders relaxed and down.

    Pregnancy Pilates exercises for upper back and shoulders

    Exhale as you roll down your spine leading with your head and flex forward over your baby, reaching towards the floor. Go about half way or as far as comfortable depending on size of your bump

    Pregnancy Pilates exercises back strength and tone

    Lower your body into a squat position, sinking your tailbone towards the floor (opening legs wide to allow bump to fall into space. Lower your knees and hands to the floor and walk your body forward to adopt the four point kneeling position (lining hands under shoulders and knees under hips).

    Pregnancy Pilates exercises lower back strength

    Follow this series with the pregnancy Pilates kneeling poses!

    Supportive maternity activewear will also help with back ache during pregnancy, try the supportive maternity exercise pants with the wide band to lift the weight of your baby during your workouts!
    Remember – if you have any health issues or concerns about your pregnancy make sure you consult your midwife or your doctor before embarking on a new pregnancy exercise regime. We recommend waiting until your second trimester if you are new to Pilates.

    Pregnancy Pilates: what to wear

    Rock your class in specialist maternity exercise clothes designed for pregnancy Pilates 👌

  • pregnancy Pilates exercises kneeling

    Pregnancy Pilates four point kneel

    Kneeling exercises to include in your pregnancy Pilates routine! Work your core muscles, arms and pelvic floor in these safe pregnancy exercises

    To start…

    Kneel on your mat with your hands directly beneath your shoulders and your knees directly beneath your hips. Rock your pelvis until it is comfortably in a neutral position, lengthening your spine from the top of your head to your tailbone.
    Breathe in, and breathe out as you squeeze the muscles around your anus and draw your pelvic floor upwards until you feel your abdominals engaging and your bump lifting. Stay connected and breathe normally for five breaths before releasing. Ensure your ribs are still able to move normally as you breathe.

    Pregnancy Pilates exercises kneeling

    1. Four point kneeling- breathing and deep abdominals

    Position yourself into the neutral set up- hands under your shoulders, your knees under your hips with your back long.

    Pregnancy Pilates exercises kneeling core strength

    Inhale, allow abdominals to relax and baby to drop downwards try to focus your breath into a 3-D pattern into your chest, back and sides.
    Exhale as you hug baby back upwards towards your spin, squeezing the muscles around your anus and drawing your pelvic floor upwards until you feel your abdominals engaging and your bump lifting.
    Repeat 6-8 times
    Sit back on your heels and reach arms long forward for counter stretch and relax to take pressure off wrists.

    2. Seated on heels – engage pelvic floor

    Sit back on your heels, weight spread evenly between your tail bones, spine straight.

    Pregnancy Pilates exercises kneeling for pelvic floor

    Inhale to prepare
    Exhale as your imagine your sit bones being drawn together and zipping your pelvic floor from back tailbone forward underneath you towards your pubic bone. Now try gently contracting to lift the area upwards inside your body towards your belly button.
    Inhale, hold, exhale and relax the muscles completely.
    Repeat 6-8 times
    Move forward, back into the four point kneeling position

    3. Four point kneeling with blocks – arm toning and obliques challenge

    Use one block and have a toning ball ready or a weight no more than 2-3lbs.

    Pregnancy Pilates exercises kneeling core strength

    Place one hand on the block and one hand on holding the toning ball. Make sure you grip the ball in your hand properly for good wrist strength.
    Try to lift the toning ball off the floor a little until both your shoulders are the same height and level.
    Bend your arm so your elbow is in to the side of your waist ready for a tricep kickback position.
    Inhale, prepare.
    Exhale, extend the arm back straight ensuring wrist is long.
    Inhale return arm to side.
    Repeat 4-6 times
    Don’t let your back arch, keep your shoulders level by actively encourage the block arm to keep pressing away and keep hugging baby in and up with your deep abs and pelvic floor as above.
    Change arms and repeat to the other side. You may like to roll your wrists around between changing arms if you are suffering with weak wrist joints.

    4. Cat stretch

    Adopt the four point kneeling position, weight evenly distributed, shoulders over your hands, spine long.

    Pregnancy Pilates exercises kneeling back strength

    Inhale, prepare.
    Exhale as you curl your pubic bone upward towards your navel and drop your tailbone down towards your feet, continuing to round the rest of the spine from tailbone to head so you are looking down at baby. Imagine rounding and arching your back up into an even curve, pulling baby back towards your spine
    Inhale at the top keeping neck relaxed and shoulders away from your ears.
    Exhale as you return to a neutral spine. Don’t let your back sag down towards the floor as you return.
    Repeat 4-6 times
    Try reversing the direction to work from head to tailbone.

    5. Four point swimming

    Adopt the four point kneeling position, weight evenly distributed, shoulders over your hands, spine straight. Make sure your arms aren’t locked at the elbows putting extra pressure into joints. Ensure head and neck is long and in line with rest of the spine

    Pregnancy Pilates exercises kneeling for lower back

    Inhale, prepare.
    Exhale as you reach out your left arm along the floor as far as your posture doesn’t change shape or collapse on one side.
    Inhale return and swop arms.
    Now try going further and lifting the arm off the floor at the end of the stretch to reach long up by your ears.
    Now try the legs!
    Keeping your hips level , Draw your baby up towards your spine and keep your pelvic floor connected. Exhale as you stretch your left leg along the floor behind you ensuring all the while that your upper body is working hard to stabilise you.
    Inhale as you return.
    Next time try reaching the leg so far away that it lifts off the floor. Remember think length not height to keep pelvis level and stop the work going into the lower back.
    For extra challenge- try adding in opposite arm to leg at the same time, either with hands and feet remaining contact with the floor, or reaching them away from the ground.
    Repeat on both sides 4-6 times
    Once you have finished these exercises move on to the Pregnancy Pilates on a fit ball moves!

    Remember – if you have any health issues or concerns about your pregnancy make sure you consult your midwife or your doctor before embarking on any new pregnancy exercise regime. If you are new to pregnancy Pilates we recommend waiting until your second trimester before you start.

    Pregnancy Pilates: what to wear

    Be on point in specialist maternity exercise clothes designed for pregnancy Pilates 👌

  • pregnancy-pilates fit-ball exercises

    Pregnancy Pilates on fit ball

    Pregnancy Pilates on a fit ball for safe supported pregnancy workouts! These moves strengthen your core, work your legs, bums and target your pelvic floor

    Fit balls (these balls go by many different names – your fitness ball or Pilates ball during pregnancy can become your birthing ball during labour!). Make sure your fit ball is the correct size for you and correctly pumped up.
    These exercises follow on from the four point kneeling exercises for pregnant women.

    Pelvic tilts

    pregnancy pilates fit ball exercise pelvic floor

    Sit on your fit ball, centering your weight with your feet parallel about hip width apart. Keep your back straight, think of dropping your tailbone heavy onto the ball without rounding the spine and make sure your pelvic floor is engaged. Draw your baby in a little towards the back of your spine and lengthen through the top of your head.
    Exhale, tilting your pubic bone up towards your belly button and your tailbone rounding your lower back. Try to use your deep pelvic floor muscles to create the movement rather than gripping the bum.
    Inhale and return to your original position
    Your mid and upper back should remain tall.
    Repeat 4-6 times

    Side lunge to the front

    Sit on your fitness ball, centring your weight with your legs wide and turned outwards

    pregnancy pilates fit ball exercise leg tone

    Inhale and lunge to the right leg, stretching your left leg and bending your right. Keep both hip bones on the ball and centre of the body should remain square and level. This allow the pelvic floor muscles to lengthen.
    Exhale round the tailbone under towards back of the ball to return to centre.
    Repeat to other side.
    Remember in this exercise we are gently stretching (not tightening) the pelvic floor muscles so try not to engage the muscles upwards but instead think of using the inhale to help relax them without bearing down.
    Repeat 4-6 times

    Note! This exercise is not suitable is you are suffering from SPD or pelvic girdle pain.

    Side lunges to either side

    Remain seated on your fitness ball, lunge to the right as before. Using hands on the ball, gently pick up your hips a little and rotate your body, hips and feet to the right, adjusting your fit ball underneath you so it’s comfortable. You are now in a modified assisted lunge position

    pregnancy pilates fit ball exercise lunge

    Stay in the lunge position as you move into ankle circulation exercises. Inhale as you raise your back foot onto toes bringing you body weight forward over the lunged right leg.
    Exhale as your back left leg tries to lower heel back towards floor.
    Repeat 4-6 times
    Swivel your body back to the front first, recheck your position and repeat to the other side.

    Note! This exercise is not suitable is you are suffering with pelvic girdle pain or SPD pain.
    Follow these exercises with the Pregnancy Pilates with bands.

    Remember – if you have any concerns about your pregnancy or health issues it’s important to consult your health professional before embarking on any new pregnancy exercise regime. If you are new to Pilates during pregnancy we recommend waiting until your second trimester before you start.

    Pregnancy Pilates: what to wear

    Look and feel fantastic in specialist maternity exercise clothes designed for pregnancy Pilates 👌

  • pregnancy pilates-exercise-bands

    Pregnancy Pilates resistance bands

    Ready to enhance your pregnancy Pilates workouts?! These resistance band exercises will help you work harder to tone and strengthen your arms and chest

    Pilates bands or resistance bands provide extra resistance for your workout to help tone your muscles and improve your strength. They are readily available and not expensive – and can be used for a variety of exercises during pregnancy. For pregnancy exercise choose a light band.

    You’ll need to remain seated on your fitness ball for this sequence of Pilates exercises for pregnant women, or sit on a chair instead.

    1. V shape arms

    Sit on your fitness ball centring your weight. Place your band so it sits around the back of your ribs and your lower shoulder blades.

    Pregnancy Pilates exercise with bands for upper body
    Draw baby in towards your spine and engage your pelvic floor
    Hold the band securely in hands with good grip. Arms should be in a V position with elbows at waist.
    Inhale to prepare
    Exhale as you press the band out to a long v shape, extending arms to full stretch and keeping chest open with shoulders relaxed.
    Inhale and return to centre.
    Repeat 4-6 times

    2. Hug a tree

    Sitting on your Pilates ball and adjust your band so it sits around the back of your ribs and your lower shoulder blades.
    Draw baby in towards your spine and engage your pelvic floor
    Start with your arms wide to side as if you were hugging round the widest part of a tree trunk
    Inhale, prepare.
    Exhale as you press arms and band round the front part of the tree trunk, keeping the elbows soft. Try to make the movement come round the back of the shoulders and full arm without building up neck tension.
    Release and repeat 4-6 times

    3. Bicep curls & side lateral raises

    Remain seated on your fit ball, knees wide and place the Pilates band under your feet.

    Pregnancy pilates exercise with bands leg work

    Keep baby pulled in towards your spine and engage your pelvic floor.
    Arms start long by your side, gripping the band, palms facing up.
    Exhale and curl your arms up, keeping elbows still
    Inhale with control and release your arms back down slowly, staying engaged on the return as well.
    Make sure you don’t lift your shoulders.
    Repeat 4-6 times

    4. Side arm lateral raises- single arms or doubles.

    Arms start long down by side, palms facing in to body, gripping the band.

    Pregnancy pilates exercise with bands lower body

    Exhale to raise your arm (or arms) out to the side no higher than shoulder height or as far as shoulders stay relaxed.
    Inhale and return arms back down slowly.
    Repeat 4-6 times.
    Follow these moves with the Pregnancy Pilates Side leg moves and fit ball pregnancy Pilates exercises.
    Consult your health professional before starting on any new exercise during pregnancy if you have any health issues or concerns. We recommend waiting until your second trimester if you are new to pregnancy Pilates.

    Pregnancy Pilates: what to wear

    Rock your class in specialist maternity exercise clothes designed for pregnancy Pilates 👌

  • pregnancy Pilates leg toning exercises

    Pregnancy Pilates side leg exercises

    Want to tone and strengthen your legs? These Pregnancy Pilates exercises target legs and bums AND your pelvic floor, perfect for your fit pregnancy!

    Standing tall in a natural stance helps to keep your body balanced as your centre of gravity shifts. Practisingsliding against the wallcan help to improve your pregnancy posture and encourage your spine and pelvis into the correct, neutral position, strengthening your glutes whilst providing support from the wall.

    Side leg exercises as part of your Pregnancy Pilates routine

    These exercises continue to use your Pilates ball whilst sitting on your mat and holding your ball to one side. They help to build up strength in your legs as well as engaging your core. Make sure you keep your pelvic floor engaged too. Alternatively you can do these exercises during pregnancy laying down on your mat. Use your hands on the fitness ball for extra support. If you are suffering from pelvic girdle pain or SPD check first before doing these exercises or only take the leg to hip distance.
    Side leg exercise on your pregnancy fitball

    Single leg lift:

    Pregnancy Pilates exercises tone legs

    Kneel on your mat, extend your leg out to the side and lean sideways over your Pilates ball, drawing the ball towards you so your body is centred over your fitness ball
    Hug your baby inwards towards your spine and lift your pelvic floor.
    Lean on your fit ball as you inhale to raise your leg up

    Exhale and lower, working the muscles on the side of your hip. Try not to collapse fully over your fitball, think about trying to keep your muscles engaged.

    Single leg circles:

    Lift your leg then circle in one direction for 5, then reversed direction for 4.

    Pregnancy Pilates exercises tone thighs
    Repeat 4-6 times in each direction

    Clam

    This useful Pilates exercise for pregnant women is sometimes called the ‘Oyster’ – it replicates a shell opening and closing! It helps to strengthen your thighs and buttocks, toning your muscles and preparing for birth. This pregnancy exercise movement can be done laying on the floor sideways. Use your hands on your fitness ball for extra support

    Pregnancy Pilates exercise strengthen pelvic floors

    Bring your knees together so you are kneeling to one side of the fitball with your heels together.
    Use your side buttock muscles to lift your top knee away from the bottom one, keeping your heels together.
    Repeat 4-6 times
    Roll your Pilates ball round to the other side and repeat the side leg and ‘clam’ sequence with the other leg.
    These pregnancy Pilates exercises are safe throughout your pregnancy but make sure you consult your midwife or your doctor before embarking on a new pregnancy exercise regime if you have any concerns.
    If you are new to pregnancy Pilates we recommend waiting until your second trimester.

    Mermaid position

    Maintaining the sea-based theme for your Pregnancy Pilates exercise routine with the Mermaid position!

    Pregnancy Pilates exercises tone upper body

    Sit on the floor next to your Pilates ball with your left hand resting on the ball. Sit in the “hurdler” position with your right leg bent out to the side like a hurdler and your left leg crossed in front of you.
    Inhale and raise your right arm.

    Pregnancy Pilates exercises strengthen core

    Exhale as you bend your spine to the left, rolling the ball away, stretching your right arm over your head. Keep your opposite hip down. Inhale to stay.
    Exhale return using your centre to bring the spine back to the start and return your arm.
    Swap sides, aiming for 4-6 repetitions on each side.
    Pilates places a good deal of emphasis on the links between exercises – try and remember this when you are exercising during pregnancy at home. This linking of the postures builds stamina, endurance and flow as you challenge yourself further.

    Transition back to standing

    Return to the four point position
    Lift your knees to bring your weight back to your squat position.

    Press legs away to straighten them as you drape your body back over your bump as in the roll down position from the start.
    Exhale as you engage your deep abdominals and pelvic floor. Initiate with your tailbone leading as you curl up from lower back to mid back to upper back and standing straight.
    You can either lift your arms above your head as you roll up or keep arms down reaching to the floor.
    Follow these exercises with the wall slide Pregnancy Pilates moves
    Remember: Always consult your midwife or health professional before embarking on a new pregnancy exercise regime if you have any concerns.We recommend waiting until your second trimester if you are new to pregnancy Pilates.

    Pregnancy Pilates: what to wear

    Rock your class in specialist maternity exercise clothes designed for pregnancy Pilates 👌

  • pregnancy-Pilates-exercises wall-slides

    Pregnancy Pilates wall slides

    Pregnancy Pilates exercises against a wall for a leg and bum toning workout that strengthens you. Include these for safe at home pregnancy workouts!

    Standing tall in a natural stance helps to keep your body balanced as your centre of gravity shifts. Practisingsliding against the wallcan help to improve your pregnancy posture and encourage your spine and pelvis into the correct, neutral position, strengthening your glutes whilst providing support from the wall.

    Stand about 30cms away from the wall, feet hip width apart and knees slightly bent. Allow your head to balance freely on the top of your spine without tipping it back. Keep your feet grounded, pressing evenly through both feet.

    Breathe in gently and as you breathe out use your deep tummy muscles to gently tilt your pelvis backwards a little, lengthening your lower back and imagining a heavy tailbone throughout.

    Pregnancy Pilates exercises against wall

    With your next breath out, draw up your pelvic floor muscles a little then slide a few centimetres down the wall, keeping your lower back and spine in the same place, not exaggerated or completely flattening out your lumbar spine curve. Straighten your legs as you breathe in and repeat 6-8 times. Only go down as far as your hips remain above your knees. Remember you will feel more flexible because of your pregnancy hormones but don’t be tempted to squat too long where you add pressure to your ligaments, joints and pelvic floor muscles.

    There should never be any strain to push the legs back up.

    Step away from the wall and try to remember how your spine and pelvis feel. Walk tall and strong to help avoidpregnancy backache!

    Foot pedals

    Extend your wall slide exercise with this Pilates foot pedal routine:

    Pregnancy Pilates exercises wall leg tone

    • Exhale, slide down the wall to a sitting position.
    • Lift heels on inhale.
    • Exhale to press back up to standing.
    • Inhale, lower your heels.
    • Repeat 4-6 times before changing direction.
    • Inhale lift heels.
    • Exhale, slide down the wall to a sitting position.
    • Lower heels on inhale.
    • Exhale to press back up to standing.
    • Repeat 4-6 times

    You can also do alternate heel pedals for variation. Squat down and pedal the feet one then the other for a count of 10 before returning both heels and pushing back up.

    FittaMamma Tip! The FittaMamma maternity leggings help to support your bump and lower back, easing the extra weight of your growing baby and encouraging you to stand tall. The FittaMamma Pregnancy Workout Support Top combines support for your bump with full flexibility of movement.

    Remember: Always consult your midwife or health professional before embarking on a new pregnancy exercise regime if you have any health issues or concerns. We recommend waiting until your second trimester if you are new to Pilates in pregnancy.

    Pregnancy Pilates: what to wear

    Rock your class in specialist maternity exercise clothes designed for pregnancy Pilates 👌

  • pregnancy pilates leg toning video

    Pregnancy Pilates Leg Workout Video

    Keep your legs strong and toned with Pilates! Follow this specially designed pregnancy Pilates video for legs and butts with fitness exert Korin to see how!

    Pregnancy Pilates leg toning workout video to follow at home or in the gym! Pilates in pregnancy gives you the opportunity to strengthen and tone your whole body and the inspiration Korin Nolan from Power Pilates has created a series of mini workout videos for you to follow any time you get the chance to workout.
    This video focuses on legs and glutes so you can strengthen and tone your lower body safely through your whole pregnancy to help prepare labour and recover after having your baby.

    Follow this with the Pregnancy Pilates Core Strengthening video and Pregnancy Pilates Arm and Shoulder Toning Workout for a full body pregnancy approved workout!

    And if you like the stylish maternity active wear Korin is wearing click to see our Pregnancy Workout Support Top in Bright White and our fabulous supportive maternity exercise leggings!

    Pregnancy Pilates: what to wear

    Be on point in specialist maternity exercise clothes designed for pregnancy Pilates 👌

  • pregnancy pilates arm workout video

    Pregnancy Pilates Arm Workout Video

    Keep your arms strong with pregnancy Pilates! Follow this prenatal Pilates video with fit pregnancy inspiration Korin for toned arms and shoulders!

    Pilates in pregnancy gives you the opportunity to strengthen and tone your whole body and the inspiration Korin Nolan from Power Pilates has created a series of mini workout videos for you to follow at home.
    This video gives you the chance to strengthen and tone your arms and shoulders throughout your pregnancy and make sure you are strong to carry your baby! Follow this with her Pregnancy Pilates Core Strengthening video and Pregnancy Pilates Leg Toning Workout! For more inspiration by Korin check out her classes and online programmes!

    And if you like the stylish maternity active wear Korin is wearing click to see our Pregnancy Workout Support Top in Bright White and our fabulous supportive maternity exercise leggings!

    Pregnancy Pilates: what to wear

    Be on point in specialist maternity exercise clothes designed for pregnancy Pilates 👌

  • pregnancy pilates core workout video

    Pregnancy Pilates exercise video: core

    Pilates in pregnancy is perfect for toning and strengthening muscles and you can try this workout at home, follow the video to safely work your core

    Pilates in pregnancy gives you the opportunity to strengthen and tone your whole body and inspirational Fit Mamma Korin Nolan from Power Pilates has created a series of mini workout videos for you to follow at home.
    This video gives you the chance to safely strengthen your core muscles through your pregnancy to stay strong and help your abs to come back together faster after you have had your baby!

    Follow this with her Pregnancy Pilates Arm Strengthening video and Pregnancy Pilates Leg Toning Workout! For more inspiration by Korin check out her classes and online programmes!

    And if you like the stylish maternity active wear Korin is wearing click to see our Pregnancy Workout Support Top in Bright White and our fabulous supportive maternity exercise leggings!

    Pregnancy Pilates: what to wear

    Be on point in specialist maternity exercise clothes designed for pregnancy Pilates 👌

  • pregnancy exercise spinning advice

    Spinning in pregnancy exercise video

    Love spinning? It’s an ideal pregnancy exercise, raising your heart rate with low impact. Watch for using a bike in your pregnancy workouts safely!

    If you love spinning don’t stop because you are pregnant! It is a safe, low impact way to raise your heart rate and enjoy essential prenatal cardio in a controlled environment! There is no pressure on your pelvis which makes it ideal for late pregnancy exercise. Watch Lottie’s tips on staying safe as you continue to spin and enjoy. Don’t forget to warm up before you start any exercise during pregnancy and combine with an upper body and core activation workout if you can!

    And if you like Lottie’s supportive maternity activewear see the whole range here! She is wearing the Pregnancy workout Support Top !

    Gym workouts or home workouts – choose activewear designed for pregnancy!

    You deserve to look good and feel great mamma! Supportive Maternity Sportswear to keep you training together 💪🤰

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