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Prenatal Pilates Exercises on the Reformer at 13 weeks

Instructor: Kristine Chaussard
Level: Beginner, Prenatal Friendly

Focus :  

These prenatal pilates exercises on the Reformer are great for 1st-2nd trimester. Our mom is at 13 weeks in this session. You’ll work legs, glutes, gentle core work, arms and upper body and back. You’ll also get thoracic flexion and rotation and stretch to the side body. If there is any position that you do not feel comfortable in please remember to make the modification that works best for you, any questions please make a comment below and we’ll be sure to respond!

  • ❇️ 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 these prenatal pilates exercises, 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, we will use a spine corrector today if you don’t have one please join us anyway and you can substitute by using towels or soft balls to prop yourself up, or you can do the exercises directly on the Reformer. If you have the Oov this is also a great substitute.  

The Course of this Class :

We start with footwork, glute bridging and side lying arm work and lateral exercises. Next, we work the upper back, arms and triceps while in a quadruped position. Then get ready for more arm and upper back work before finishing with mermaid and standing glute presses.

As I will be accompanying our mom Hallie through her 2nd pregnancy in these prenatal pilates exercises, 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. Remember, each individual is going to be different. 

If you are newer to Pilates and/or movement, these workouts will be great! Or if you are suffering from morning sickness, you may find this gentle movement just what you need.

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. 

Goals :  

Strengthen legs, arms, a bit of core and upper back. Mobilize, breath, strengthen and support mom during pregnancy to feel strong and be ready for baby. Gentle movement to improve circulation and center body. Continue to lengthen and breath through each exercise.

Check out our other Prenatal and Postpartum classes : 


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