The Brightside - 7 Gentle Pilates Exercises for Prenatal Growing Mammas with Lily from Limber Co
The Brightside: 7 Gentle Pilates Exercises for Prenatal Growing Mamas. With Lily from Limber Co.
Pilates is a fantastic form of exercise for prenatal women because it focuses on strengthening the core muscles, improving flexibility, and promoting relaxation—all of which can be beneficial during pregnancy. Here are seven gentle Pilates exercises tailored for expecting mamas. Watch the you tube instruction video by Limber Co below or read through the exercises in detail.
1. Side-Lying Rotations / Book Openings
How to do it:
Lie on your side with your legs at a 90-degree angle, and place a pillow between your knees. Inhale to lift the top arm towards the ceiling, expanding your belly with the breath. As you exhale, rotate the top arm open, aiming to get the shoulder close to the floor while keeping your knees and hips stacked.
How to do it:
Kneel with one leg in front. Take a breath in, and on the exhale, tuck your pelvis backwards and lift the front of the hip. To deepen the stretch, raise the arm on the same side as the back leg towards the ceiling and stretch further.
How to do it:
Start on your hands and knees, with wrists aligned under shoulders and knees under hips. Inhale and arch your back (cow position), lifting your head and tailbone. Exhale and round your back (cat position), tucking your chin to your chest. Repeat 10-15 times.
How to do it:
Begin on hands and knees, with hands under shoulders and knees under hips. Inhale into your belly, then exhale and draw in your core as you slide one arm forward, keeping your weight stable and avoiding shoulder or back dips. Alternate arms 10-15 times. Once comfortable, add a leg slide or extension: inhale to prepare, exhale to engage the TA, and slide arm and leg away from each other. Repeat 10-15 times.
How to do it:
Kneel with knees wide and arms forming a diamond shape. Press into your hands to lift your body, then exhale to lower it, keeping shoulders down and avoiding rib flare and over-arching your back. Exhale to engage your TA, imagining hugging your baby.
6. Side-Lying Leg Lift
How to do it:
Lie on your side with your head supported by your arm. Keep your top leg straight and lift it to hip height, then lower it back down. Repeat 10-15 times on each side. Use a pillow or block under the top leg if lowering to the floor causes discomfort.
7. Standing Squats
How to do it:
Stand tall with feet hip-width apart. Shift weight into your heels and hip hinge into a squat, ensuring knees align over the second toe. Exhale to engage the pelvic floor as you lower, then inhale to press into your heels and stand tall. Repeat 10-15 times.
These gentle exercises can help maintain stability and mobility throughout pregnancy, promoting overall wellbeing and preparing the body for childbirth. Always consult with your healthcare provider before starting any new exercise routine during pregnancy, and if anything feels uncomfortable, please stop.
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We are all about embracing the journey, cultivating a sustainable and joyful movement regime, and using it as a medium for self expression. No gimmicks, no shortcuts, just genuine, empowering practices.
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