Prenatal Pilates videos – Chair & TRX Lower Body Combo at 20 weeks
These prenatal pilates videos combine lower body and side body work on the Exo chair and finish with the last 10 minutes of class on the TRX for full body integration top to bottom. Don’t have the TRX? Join us for the first 2/3’s of class. Don’t have a chair, join us for the last 10 minutes of class. Or join us for all of it! As stated above, class focus is on legs, glutes, standing balance, and side body including: arms, obliques and lateral slings (adductors and abductors).
For our mom we are no longer including any concentric ab exercises in our sessions.
💟 If you are a teacher, this is a 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 firstname.lastname@example.org 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 :
Chair, hand weights (entirely optional and note: you can incorporate them much more than we did if you’d like!), and a suspension system. If you don’t have a suspension system you could still do the lower body portion holding onto the back of a household chair (for example).
The Course of this Class :
We start with seated upright footwork. Get ready for lots of footwork in different planes. You’ll move it up to leg pumps and ankle work. Then, some spinal mobilization including rotation, opening, lengthening and stretch. Next up is your side lying lifts. We finish back on our feet with full body integrated standing scissors before moving on over to the TRX.
Get ready for standing scissors, curtsy lunges, squats, lunges and planks to standing to finish with the suspension system. This will get your heart rate possibly up at the end. Take this workout at your own pace.👍 Our pace is slow and controlled as our mom has a racing heart beat at times, so remember that these sessions must also be tailored to her needs. Therefore, likewise adapt them to your personal needs.
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 these prenatal pilates videos, 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 email@example.com and I will be sure to hand select existing workouts that will respond to your current needs.
Repeat these prenatal pilates videos as many times as you like. Make them your own and take it at your pace.
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.
Continue to support and strengthen mom through pregnancy. Reinforce the musculature in the lower body while redressing the spine. Mobilize the spine and stretch the sides of the body always to alleviate the pulls and strains that come with all the changes in pregnancy. Always focus on breath throughout each movement to encourage optimal blood and oxygen flow. Help mom stay and feel strong and prepared for baby.
Check out our other Prenatal and Postpartum classes :
Keep active daily with us here