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4 Perfect Pilates Moves To Try Whilst Pregnant

Exercising while pregnant has so many wonderful benefits, including reducing those aches and pains and that horrible fatigue, it can also help prepare you for labour and the big one: build your strength for when the little one arrives.

Pilates is a popular choice for women when it comes to pregnancy, as the exercises are low impact yet still deliver that deep muscle burn you learn to crave from fitness.

 

Some of the key aims while practising pregnancy Pilates are to:

- Strengthen your upper back and arm muscles to aid in the aches that can be associated with a kyphotic (rounded shoulder) posture due to pregnancy, as well as prepare for the constant holding and breastfeeding you’re in for once bub arrives. 


- Activate and build the glute muscles which link directly to posture and lower back pain. 


- Maintain a base level of fitness which will be very handy during labour and through recovery. 


It's important to remember that every pregnancy is different and that some complications may prevent you from enjoying certain movements, so always consult an expert (GP / OB / Physio) before trying these exercises. We also love the general rule of exercising at 70%-80% of how you would have exercised pre pregnancy.

Once you have the all clear, here are 4 great exercises to practice whilst pregnant. We teamed up with Tori Clapham from Peaches Pilates to bring you this awesome short film on how to do each exercise. 


Kick outs:


Starting on your hands and knees, drop on to your elbows and ensure your knees are under your hips. Tuck your tailbone under slightly to take the pressure off your lower back, and ease your weight onto one leg - hovering the other knee off the ground. Flex the foot of the lifted leg and extend out behind you to hip height, lengthening the hamstring before returning the knee in to hover off the flow. 

REPEAT 15 x per each side.


Quadricep:


Starting on your hands and knees, ensure your shoulders are directly above your wrists, and your knees are below your hips. Tuck your tailbone slightly and point your right toe. Extend the right leg while also extending the left arm - stitching through opposite sides of your body before drawing both limbs back in without touching the floor.

REPEAT 15 x per each side.

 

Oil Rigger:

Starting on your hands and knees, ensure your shoulders are directly above your wrists, and your knees are below your hips. Tuck your tailbone slightly and point your right toe. Extend the right leg to hip height - this is your start position. From here, bend your arms and lower your body into a push up position, sending the right leg up above hip height in a see-saw action. Straighten your arms as you exhale, and return your leg to hip height.

REPEAT 15 x per each side.

 

Horse Kicks:


Starting on your hands and knees, ensure your shoulders are directly above your wrists, and your knees are below your hips. Tuck your tailbone and bend both elbows slightly, point your right toe. In a hinging motion, lift your right leg up to hip height, maintaining the 90degree angle of your leg.

REPEAT 15 x per each side, holding for 10 pulses at the end of each set.

 

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