Home ยป Prenatal Pilates 3 (28-36)

Prenatal Pilates 3 (28-36)

5 // prenatal calming breath-work

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A chance to switch off and take some time out for you and your baby. Pregnancy can be filled with all sorts of emotions, so this calming breath can be used in any moments of stress or anxiety or whenever you just need a bit of me-time. I find that it instantly helps the mind and body feel calm and I hope you enjoy it too. I recommend wearing something comfy, putting on one of our calming playlists, dimming the lights and even lighting your favourite candle. Suitable for all trimesters of pregnancy.

20 // prenatal inner + outer thighs

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A 20 minute prenatal class focusing on inner and outer thighs. During this class, we use a small Pilates ball and a glute mini band for extra Pilates burn, but you can follow all the exercises without. This class starts standing and then we move down to the mat. If you notice your balance feels off, please ensure you start the first standing section nearby something you can hold onto for stability. As with all prenatal classes, please listen to your body and rest as needed.

15 // full body stretch w/ ball

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A 15 minute full body stretch class using a large Pilates ball. You might have one of these large Pilates balls for sitting at your desk at home (if not I definitely recommend, especially in the third trimester) and they are wonderful for getting into lovely open stretch positions. If you don’t have one, you can follow along and use a sofa nearby you instead. As with all prenatal classes, please listen to your body and rest as needed.

10 // prenatal side lying series

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A 10 minute side lying series focusing on strengthening and toning legs and glutes. This is a favourite series during the third trimester especially, when we might have less energy, but still want to feel that Pilates burn whilst lying down! You can do this just with your body, but you could add optional ankle weights for more of a challenge (providing you have no PGP or SPD). If it’s more comfortable for you, you can add in a small cushion or towel underneath your bump. As with all prenatal classes, please listen to your body and rest as needed.

10 // prenatal toned arms

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A 10 minute prenatal toned arms class using a mini band. You are welcome to follow along without any equipment or alternate with mini hand weights. If you prefer to do the first section seated on a ball or chair, rather than standing, you are of course more than welcome to. As with all prenatal classes, please listen to your body and rest as needed.

5 // prenatal standing squats

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A short but strong 5 minute prenatal standing squats class. This movement is particularly beneficial in the third trimester, helping to prepare and position our bodies ahead of labour. All you need is yourself and a mat and as always with prenatal classes, please listen to your body and rest as needed.

15 // prenatal stretch + release

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A 20 minute prenatal full body stretch and release class, with a focus on lower and upper back and hips, the areas we often notice feeling a little niggly or tight, especially as we move through pregnancy. All you need for this class is a calm quiet space, yourself and a mat. As with all prenatal classes, please listen to your body and rest as needed.

20 // prenatal full body pilates

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A 20 minute prenatal full body class focusing on glutes and obliques. During this class, we use a small Pilates ball but if you don’t have one, you can do it without and use a small cushion for the oblique work towards the end. As with all prenatal classes, please listen to your body and rest as needed.