5 Great Pilates Moves During Pregnancy

Staying active during pregnancy can be difficult. Especially if you’re experiencing things like morning sickness, fatigue, achy muscles, etc. But the benefits of doctor-approved exercise are definitely worth it. Tasha Lawton, creator & founder of Pregalates, uses her years of fitness training to help expectant mothers feel good. She shared some gentle, effective techniques, which include deep breathing and stretching, as a great way to prepare for the birth of your child — and relieve some of the unpleasant side effects of pregnancy. As with any new activity during pregnancy, be sure check with your doctor to see if these are right for you. (My OB happened to be a big believer in the magic of yoga and pilates, and they gave me great relief.)

  • Pelvic Floor Lifts

    Pelvic Floor Lifts

    “If there’s only one exercise you do during pregnancy, THIS IS IT! Sit up tall on a ‘fit’ ball. Visualise the pelvic floor, attached at 4 points to the pubic bone, tailbone & sitting bones. Now think of drawing these 4 points together & up inside you. Think of your pelvic floor as a dimmer switch – slowly turn it up & on, and slowly release. Repeat 10x.”
    – Tasha, Founder of Pregalates

    Photo courtesy of Pregalates.com

  • Birthing Squats

    Birthing Squats

    “Contractions can be more efficient in this position. Hold onto a stable support. Take legs into a wide squat position. Turn out feet to 45°. Inhale to prepare then while exhaling through your mouth, lower into a high squat position. Hold for 3 slow breaths. Connect to pelvic floor & deep tummy muscles. Push through your heels & squeeze your butt on the way back up. Repeat 10x.”
    – Tasha, Founder of Pregalates

    Photo courtesy of Pregalates.com

  • Roll Ups

    Roll Ups

    “Place the palms of your hands underneath your thighs and point your elbows away from your body. Pull your belly button towards your spine. Let that contraction curve your lower back into the shape of a C. Then roll back into that contraction until your arms are straight. Pull in your tummy even further. Now pull up with your arms & stomach, not your back. Repeat 8x.”
    – Tasha, Founder of Pregalates

    Photo courtesy of Pregalates.com

  • Cat Stretch

    Cat Stretch

    “Excellent for relieving back tension! On all fours, begin with your back in its natural curve. Take a breath & as you breathe out, slowly arch up like a cat. Move each vertebra on either side of the mid point of your spine. Keep raising your shoulders & lowering your back until your head & tailbone are tucked under, with the middle of your back at the upper most point. Take a breath & as you breathe out, slowly go back to the start position.”
    – Tasha, Founder of Pregalates

    Photo courtesy of Pregalates.com

  • Little Piece of Heaven

    Little Piece of Heaven

    “A fabulous release for the lower back! Use your hands & arms to push yourself back onto your heels until you are kneeling with your back rounded over. Your head is focused toward the mat. Your arms are extended long in front of you. Push your hips to your heels for a deep lower back stretch. Repeat as many times as necessary!”
    – Tasha, Founder of Pregalates

    Photo courtesy of Pregalates.com

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