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Pilates for Prenatal at 16 weeks & everyone else too, Full Body Routine!

Instructor: Kristine Chaussard
Level: Beginner, Prenatal Friendly

Focus :  

Today’s pilates for prenatal reformer workout is a session I take even my non-pregnant clients through. You’ll work your core, glutes, upper body including arms, upper back, and triceps. It’s a full body session.

🆗 IF you are uncomfortable working your core at this stage then simply skip past the first bit of class and no worries! If this is allowed by your doctor and still feels good, join us and move with us!

💟 If you are a teacher, this is a great session showing simple ways of modifying for your prenatals while moving the rest of your group class through a typical routine.

  • ❇️ Always check with your doctor before starting any exercise program. 
  • ➡️ IF you have any particular restrictions or concerns in regards to certain movements please reach out to us directly via or drop a comment below and we will do our best to help you in your journey also!
  • ✳️ Before beginning, remember these things:
  • Start small and slow. Breath deeply and intentionally through each movement.
  • Be aware of unstable joints as the prenatal hormone Relaxin is in your system.
  • Drink a lot of water!
  • Make sure to be getting good rest.
  • STOP if you feel ANY pain and, when in doubt, call your OB/GYN.
Equipment Needed :  

Reformer, a medium size soft ball and a booty band (light to medium resistance).

The Course of this Class :

We start with core work using the footbar to support the legs and engage the posterior chain while focusing on controlled roll downs. This is one of my favorite ways to start on the Reformer. Don’t worry we’ll open up those hip flexors afterwards with some bridging. You’ll see footwork propped up, forward facing rowing and arm work, side kneeling arms and back facing posterior chain work along with quadruped. Our pace is a bit quicker of a moderate pace today than other days where we took it slower. If you find it too slow, make this your own and you can always pick it up. In all our pilates for prenatal always focus on your breath through each movement. If anything makes you feel uncomfortable, stop, breath, get a sip of water, reassess, and maybe skip that one. Listen to your body. This journey is unique to each individual and each day is unique as well, give yourself and your body grace.

I will be accompanying our mom Hallie through her 2nd pregnancy in this prenatal pilates workout, although we will follow most all general guidelines so these workouts may be followed by anyone, each workout will be tailored to her needs. She suffers from sciatica and is a beginner in Pilates. If you are coming into your pregnancy having been very active and fit, you may prefer some more challenging workouts. For this, please write me directly, address to Kristi at and I will be sure to hand select existing workouts that will respond to your current needs.

Repeat this workout as many times as you like.

Let us know below in comments how you liked class and if it has helped you as well as any questions you may have. 👇🏼

Class Level :  

1st – 2nd trimester Prenatal. Beginner. 

Goals :  

Full body strengthening and lengthening. Increase blood and oxygen circulation. Arm, back, glute, hip and leg strength to support growing body, changes and new tensions on tissues.

Check out our other Prenatal and Postpartum classes : 


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