.png){kind=small}
Bumpin' & Groovin' Pilates: A Fun Journey to Fitness and Motherhood 🤰✨
Hey there, radiant mamas and soon-to-be moms! We're here to prove that you can keep the groove alive while flaunting that adorable baby bump.
Is Pilates safe during the second trimester? Good news – it's not just safe, it's recommended! Pilates helps with balanced muscle development, stability, and body awareness, which are crucial as your body changes. Plus, the deep breathing aids stress management and comes in handy during childbirth. Whether on the Reformer or Mat, Pilates is adaptable to your energy levels. Remember, listen to your body, be mindful, and don't overdo it.
Happy Pilates-ing!💪
Now, let's dive into a Pregnancy Pilates Flow designed just for you.
1. Side Leg Lifts 🦵
Setup: Lie on your side, supporting your head with your arm and stacking your hips and knees.
Move: Inhale, lift your top leg, keeping it straight. Exhale, lower it back down. Repeat on both sides. *Use this Side Leg Lift exercise to build strength in your hips and shoulder girdle.
2. Clam with Kick 🦪
Setup: Still on your side, bend your knees and stack them. Rest your head on your arm.
Move: Inhale, open your top knee like a clamshell. Exhale, kick your foot forward. Feel the burn in those glutes! Switch sides and repeat. *This Clam variation is a great exercise to engage your external rotators so you can keep your hips strong.
3. Standing Side Overs 🌈
Setup: Stand with feet hip-width apart, hands on hips.
Move: Inhale, reach one arm up and over to the side, creating a gentle stretch. Exhale, return to the center. Repeat on both sides, feeling the lengthening in your sides. *You will mobilize your side body while you strengthen your arms and obliques with the Standing Side Overs
4. Standing Leg Lifts 🦵
Setup: Stand tall, holding onto a sturdy surface for balance.
Move: Inhale, lift one leg to the side, keeping it straight. Exhale, lower it down. Switch sides and repeat. *Challenge your balance while strengthening your legs in this Standing Side Leg Lift exercise.
5. Pelvic Tilts with Ball Squeeze 🎈
Setup: Sit on a stability ball, feet flat on the floor.
Move: Inhale, tilt your pelvis forward, squeezing a small ball between your knees. Exhale, tilt your pelvis back. *Feel the engagement in your core and inner thighs.
6. Modified Plank with Knee Taps 🤰💖
Setup: Get into a plank position on your hands and knees.
Move: Inhale, tap one knee to the side, engaging your obliques. Exhale, return to plank position. Switch sides and repeat. *This exercise targets your obliques, strengthening the muscles on the sides of your abdomen. The gentle knee taps engage your core and enhance stability...essential for maintaining balance and a strong foundation during pregnancy.
7. Bird-Dog Balance 🐦🤸♀️
Setup: Start in four-point kneeling position.
Move: Inhale, extend one arm forward and the opposite leg straight back. Exhale, bring your elbow and knee toward each other under your body. *This move enhances stability and strengthens your core.
8. Gentle Hip Circles with Sitting Cat-Cow 🌪️🐱
Setup: Sit on a mat with legs crossed.
Move: Inhale, circle your hips to the right, creating a gentle circular motion. Exhale, circle to the left. Combine with a sitting cat-cow by arching and rounding your spine. Feel the fluidity in your movements. *This move promotes flexibility in the hip joints and lower back. Combined with the sitting cat-cow, it helps alleviate tension, improves posture, and enhances the mobility of your spine.
Being pregnant doesn't mean you have to shy away from pilates! The Reformer is a fantastic choice to strengthen and tone your entire body while giving your belly the support it needs. Whether you're on the Reformer or Mat, side-lying exercises like Side Planks and the Side-Lying Series are stellar options. Focus on activating your transverse abdominis for that extra support around your abdomen and a happy back.
Moves to Skip:
In the second trimester, avoid lying on your back exercises to avoid compression on the vena cava and aorta. Restricting blood flow to the baby and making you feel dizzy. Belly-down positions might not be everyone's cup of tea either, and that's totally okay! We'll make sure to skip crunch-heavy exercises like the Hundred (since too much forward flexion can cause diastasis recti)...and provide you with moves like Spine Stretch to keep things safe.
Safety First:
As your baby grows, be mindful of your range of motion and avoid overstretching, especially during rotations. Props like Balls and Foam Rollers can help you stay within a safe range. For added support during supine work, try props like the our wedge. Adjust your stance for standing exercises to accommodate your growing belly.
Our Top "Groove House" Tip:
Listen to your body and take it easy. Don't overexert or overheat, especially as your little one is taking up more space. Be gentle on your pelvic floor to avoid any discomfort during and after pregnancy. If something doesn't feel right, play it safe or skip it – after all, you're the expert on what feels good for you and your baby. 💖👶
xoxo,
Crystal
GH Movement Specialist
Comments