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Prenatal Pilates for Balance, Strength & Stature at 18 weeks

Instructor: Kristine Chaussard
Level: Beginner, Intermediate, Prenatal Friendly

Focus :  

Today’s prenatal pilates reformer workout focuses on standing balance, glutes, booty, arm and shoulder girdle strength. For our mom we are starting to avoid any concentric ab exercises so our focus will be largely upper and lower body. Today we’ll get into some more intermediate exercises as well like planks. You’ll finish today more centered, balanced, stronger and supported around your spine.

💟 If you are a teacher, this is a great session you can take everyone through in a group class and not have to worry too much about extra modifications.

  • ❇️ 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 and the Reformer box, if you have a wooden dowel we’ll be using it for a bit, but if you don’t no worries, you can do the same exercises without the dowel using the handles.

The Course of this Class :

Today’s prenatal pilates session starts standing with glute presses both closed and open chain. Get ready for a squat, plank and tricep dip series up on the moving carriage next. We’ll do arm work seated up on the box as well as spinal articulation. You’ll work your kneeling position, seated rows and AD and ABductors (known as the lateral slings). Our class pace is moderate.

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. 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. Make it your own, take it at your pace, up or notch down the difficulty as you see fit.

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 – Intermediate. 

Goals :  

Improve overall body strength, especially in glutes, legs, arms and upper body. Improve standing balance and alignment. Support spine health and strength and mobility. Increase blood and oxygen flow. Support and strengthen mom to feel strong and be ready for baby.

Check out our other Prenatal and Postpartum classes : 


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