Health & wellbeing

Top 5 Pilates Exercises for Pregnancy

With Haus Pilates Co.

A pregnant person’s body is working hard, all the time, trust me at 32 weeks I can literally feel it working overtime. Stretching, heart pumping harder, not to mention the hunger levels! Let’s just say, me and a tub of peanut butter are firmly friends! But even though there is so much going on, the misconception of wrapping yourself up in cotton wool for nine months is a myth. Research shows that exercising during pregnancy is not just essential, but beyond beneficial. Not only can it decrease your risk of gestational diabetes, preeclampsia and Caesarean delivery, it also reduces back pain, daily aches and, drumroll... can decrease labour time!

Saying this, there are some exercises you should avoid and, of course, if you have been advised not to exercise by your doctor or midwife then certainly take their advice. You should avoid lying on your back, curlups, planks and anything prone after 16 weeks. Plus, I always advise my clients to listen to their bodies. If something doesn’t feel right, don’t push it... unless it’s the baby of course.

I’ve found my pregnancy to be a time of excitement and relief after going through IVF, but it’s also been filled with anxiety, unknowns, fear and angst. However, one thing that has helped is taking time for me and connecting with my breath on the mat. So here are my top five Pilates exercises for you to do during your pregnancy that not only will have huge benefits for you physically, but mentally too. Knowing you can at least control something, does wonders for the mind.

Pilates Squat

Standing with feet shoulder-width apart, slowly squat as far as comfortable (but not too deep) keeping knees apart and over feet, your back lengthened and straight. Slowly return back to standing. As well as normal timed squats, try holding squats for a few seconds in preparation for delivery. Repeat 14 times.

Oyster

Lie on your side, with a cushion under your head for extra support and your top hand in front of you for support. Bring your knees together, bending both legs in front of you but drawing your feet back in line with your pelvis. Keeping your feet connected, lift your knee towards the ceiling, making sure you don’t roll back, then slowly control your leg back to where it started. Complete 14 times and repeat on the other side.

Side Lying Circles

Lie on your side with your underneath knee on the mat bent to 90 degrees, and your top leg extended and lifted to be at hip height. Keep the top leg straight and slowly start to circle the leg pretending your big toe is circling around a pound coin. Do 10 rotations clockwise and 10 anti-clockwise. Repeat on the other side.

Tricep Dip

Starting on your hands and knees, find your neutral spine. Allow the creases of your elbows to face forward and whilst keeping your bum in the air, slowly bend your elbows ensuring your elbows are going back not wide and then press back up. Repeat 8-10 times.

Table Top

Starting on your hands and knees and in your neutral spine, begin to extend your right leg behind you with your toes maintaining contact with the mat. From here, gently lift the leg behind you keeping your hips parallel to the mat. Keep the leg straight as you return the toe back to the mat and with control, bend the knee back to the start position. Repeat on alternate sides 14 times.