Pregnancy Pilates back strengthen

Pregnancy Pilates back strengthen
June 30, 2017 blackginger

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 👌