During a normal and healthy pregnancy, Pilates is a safe form of exercise for the body, mind and spirit!
Pilates is best experiences with an instructor, but this is not always possible, so if group classes are the only option, it is important to find a class where the instructor can change, modify exercises accordingly depending on the stage of pregnancy. In general Pilates classes, many exercises are no longer appropriate (e.g lying prone/on belly, abdominal curls)
Review the general precautions when exercising, if any of the following warning signs are observed – stop exercising immediately!
We have all heard it many times before - regular exercise is good for you, and it can help you lose weight. But if you are like many people, you are busy, you have a sedentary job, and you haven't yet changed your exercise habits. The good news is that it's never too late to start. You can start slowly, and find ways to fit more physical activity into your life. If you can do it, the payoff is that you will feel better, help prevent or control many diseases, and likely even live longer.
Regular exercise and physical activity may..
This Pilates Fundamentals is designed to build your body up to to progress into the more advance exercises to come.
This routine is a great way to warm your body up, mobilise your joints before training or add into your workout routine for a little extra conditioning at the end. You are going to work muscle you never knew you had that will improve your posture and leave you feeling amazing!
The workout goes as follows if you want to follow along for reps:
Move with greater ease by working your mobility. This flow is designed to release tension, mobilise your spine and hips, stretch deep into hips, neck and shoulders. It will leave you feeling AMAZING!
This workout is going to get your heart PUMPING! Your legs burning and bring you all those feel good feelings once you are finished! Remember you can sub any jumping exercise for a step variation. Example Squat Jump = Squats. The workout goes as follows:
This workout is designed to challenge you and build you up from the core with Pilates infused movement. This program is not only pregnant friendly, the exercises are also beneficial for you guys PLEASE FOLLOW THE NOTES AS I HAVE MADE ADJUSTMNETS FOR YOU BABY MUMAS or anyone who wants a low impact option.
Just because I can't physically see you doesn't mean you have to skip your Pilates Class! Here you will be strengthening your core muscles, elongating, and improving your posture while having FUN at the same time! Don't take yourself to seriously, moving is always better then not moving! #helloabs #byebackpain #peachy
Here is a little inspiration for you (especially my clients) to keep moving throughout this period. It was actually fun changing scenery for a little bit.
The workout goes as follows:
RUN your block (or walk) for warm up.
Circuit ONE x 4 Rotations
A1: 12 x Push Up Renegade Rows
(sub in Push Up Front Raise if you have zero equipment)
B1: 40 x Mountain Climbers
C1: 12 x Bicep Curl & Press
(sub in inverted shoulder press)
D1: 15 x Tricep Dips
After 4 rounds RUN your block
Circuit TWO x 4 Rotations
A1: 12 x Push Up Side Planks
B1: 15 x Bent Over Reverse Fly
(sub in breaststroke “Pilates move”)
C1: 15 x Tricep Extension
(sub in Tricep iso-holds)
D1: 15 x Caterpillar Walks
RUN YOUR BLOCK AGAIN
ABS - AMRAP x 5 mins (as many rounds as possible in 5 mins)
20 x weighted sit up
20 x criss-cross
20 x single leg stretch
RUN AGAIN - Because why not.