Prenatal Pilates Exercises

The Pilates Method Alliance---a national association dedicated to the Pilates method and teachings---defines Pilates as "A method of exercise designed to stretch, strengthen and balance the body...with systematic practice of specific exercises coupled with focused breathing patterns." Prenatal pilates allow women to increase lung capacity and find better circulation. Specific muscles, including the abdominals, back and pelvic floor/kegals are strengthened to prepare for childbirth. Note that exercises will change based on which trimester you are in when doing Pilates.

Standing Cat Back

A variation of the cat back on all fours, the standing cat back is designed to tone your legs and glutes while gently moving the spine. It can be done by mothers in any trimester. Begin standing with the feet hip-width apart with your hands on your thighs to support your lower back. Lower into a squat and gently inhale to round your spine, pulling your tailbone and the crown of your head forward and toward each other as your spine arches. Exhale and reverse, rounding your spine with tailbone and crown of the head arching backwards towards each other. "This is a great move to keep the spine supple and gently strengthen the abdominals," says certified Pilates instructor Kris Girouard. "It's perfect for women later into their pregnancies where they might have bigger bellies. Standing options are great for them."

Kneeling Plank

Kneeling plank is designed for women who are in their first or second trimester. Women in their third trimester can opt for kneeling side plank, as this pose does not require you to lower down on your belly. Planks strengthen the abs, shoulders and arms. In kneeling plank, begin with your hands under your shoulders with your knees on the floor. Ensure that your neck, spine and hips make one straight line, like a plank of wood. Inhale and lower your torso toward the floor, coming down about halfway until the elbows reach a 90 degree angle, and push yourself back up with an exhale. For kneeling side plank, begin on the hands and the balls of the feet in full plank. Lower your right knee to the floor and turn your body toward the left, bringing your left arm straight toward the sky. Return back to full plank and repeat with your left knee on the floor and your body facing the right.

The Bridge

The Pilates bridge is designed for women in any trimester, as it's done lying on the back. It tones and strengthens the back, abs, gluteals, thighs and hips. Begin lying on your back with your knees bent enough so your heels are close to your gluteals. Extend your arms alongside your torso. Inhale and lift your hips and pelvis toward the sky, keeping the spine straight and the legs and gluteals engaged. Exhale and lower slowly, coming to the ground one vertebrae at a time to protect the spine. "Bridges are wonderful because they have an element of strengthening, with the lower body, and an element of lengthening, with the opening of the chest," says Girouard. "They're slow, easy and timed with the breath, so you're increasing lung capacity at the same time."