Prenatal Pilates Benefits with Gentle Movement at 14 weeks
This gentle movement Reformer session today offers the prenatal pilates benefits of elongation, increased circulation, centering for mind and body, restorative movements for sore, tight and stretched tissues, and light strengthening to regenerate from fatigue and nausea. We’ll mobilize legs and arms mostly, with a little bit of glute work as well as lots of stretch and release. Deep and full breath work will always be an important part of our prenatal sessions, will help to center the body, and restore.
- ❇️ 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 [email protected] or drop a comment below and we will do our best to help you in your journey also!
- ✳️ Before beginning this, 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 only, no other props needed.
The Course of this Class :
We start with a standing cat/cow for spinal articulation. Move down to the carriage for your foot work done mindfully with your breath. Next up will be some bridging to both stretch and strengthen the hips and glutes. Up to your serve a tray series and some upper back and arm strengthening exercises facing the risers. Onto side lying leg swings and lastly feet in straps to even everything out and stretch into the lumbar spine. There are many prenatal pilates benefits as pilates will be able to support you through your pregnancy beginning to end and shortly afterwards. Thanks to its mindfulness coordinating each movement with the diaphragm and pelvic floor, it creates great visceral support, elasticity, vibrancy and strength in addition to muscular vitality and strength.
As I will be accompanying our mom Hallie through her 2nd pregnancy in this prenatal pilates reformer 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 [email protected] and I will be sure to hand select existing workouts that will respond to your current needs.
However, if you are intermediate or advanced but are suffering from morning sickness, you may find these workouts exactly what you need right now as they are super gentle and may (or not, everyone is unique) help bring your body back into a homeostasis and reduce the nausea. Remember, each individual is going to be different.
If you are newer to Pilates and/or movement, these workouts will be great!
In any case, my hope is that you can accompany us in movement through your own pregnancy and movement will be a great support to you and your body through all the changes that come with a growing baby inside.
Please repeat this workout as many times as you like. Make it your own meaning, if you want to take the pace quicker BE FREE TO DO SO!
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.
Strengthen, stretch, release. Mobilize and center. Elongate. Increase circulation. Alleviate tensions and/or nausea with increased oxygen and blood flow. Support mom during pregnancy to feel strong and be ready for birth and baby.
Check out our other Prenatal and Postpartum classes :
Keep active daily with us here