Prenatal Pilates with weighted balls

Maintaining a regular movement and exercise regime is an important key to a healthy pregnancy. Not only does it have physical benefits, but can also be a great way to connect to yourself, your pregnancy and your future baby.

Here’s a sample class plan that’s appropriate for most prenatal women.

Standing Warm Up

Rhythmic Body Rotations

Breathing w/ Lateral Arm Arcs

Squat

Hip Hinge “Japanese Bow” or Elephant

Spinal Extension

Spinal Side Bend

Spinal Rotation

Breathing w/ Lateral Arm Arcs

BUILDING INTENSITY

Quadruped

Cat/Cow Stretch

TRA. Trampolines

TRA. 1 Second Hold

TRA. 10 Second Hold

Pelvic Floor Elevators

Pelvic Floor Trampolines

Quadruped One Leg

Quadruped One Arm

Quadruped Rotation

Side Lying (left)

Chest Opener

Hip Abduction

Hip Adduction

Side Kick

Hip Circles (parallel, internal and external rotation)

Side Bridge

Quadruped

Cat/Cow Stretch

Quadruped Arm/Leg Reach

Knee Hover – avoid if diastasis is present

Knee Hover Tripod – avoid if diastasis is present

Quadruped Rotation

Child’s Pose

Side Lying (right)

Chest Opener

Hip Abduction

Hip Adduction

Side Kick

Hip Circles (parallel, internal and external rotation)

Side Bridge

Kneeling (use 2lb Weighted Balls)

Lateral Arm Arcs

Sagittal Arm Arcs

Spinal Extension

Spinal Side Bend

Spinal Rotation

PEAKING IN INTENSITY

Standing

Lunge

Lunge w/ Lateral Arm Arcs

Squat w/ Sagittal Arm Arcs

Hip Hinge “Japanese Bow” or Elephant

Side Bend

Extension + Rotation

Variations on Standing Cadillac Upper Body Work

Partner Work with Therabands

Standing Cool Down

Cat/Cow Stretch (hands on thighs)

T.A. Trampolines

T.A. 1 Second Hold

T.A. 10 Second Hold

Pelvic Floor Elevators

Pelvic Floor Trampolines Rhythmic Body Rotations

Breathing w/ Lateral Arm Arcs

Rhythmic Body Rotations

Supported Squatting (in partners, holding hands)