Pregnancy is such a fantastic time to prepare for the physical demands of labour and motherhood. If you're expecting, you may be wondering what kind of exercise to focus on and what's actually safe. Expert Pilates instructor Hollie Grant [1], founder of the Bump Plan [2], shared her top five Pilates moves for pregnancy.
If we think about car seats, strollers, and nappy bags, they are all really heavy, so Grant said, "let's focus on training for this upcoming endurance marathon." She said that there are some key areas of the body that are essential to train during pregnancy to help maintain good posture, reduce your risk of pregnancy-related lower back pain, and to ensure you're strong and functional for when your baby (or babies) arrive. These are the glutes, upper back extensors, transverse abdominis, and the pelvic floor, and here are five moves that target them.
Best Prenatal Pilates Moves
Equipment needed: None
Directions: Perform these five exercises a few times a week. Read on for directions on how to do each exercise.
Clams
Clams are fantastic at maintaining glute function, Grant said, and the side-lying position is really comfortable during pregnancy.
- Lie on your left side with your knees bent to about 90 degrees, feet in line with your tailbone. Ensure your hips are stacked and your spine neutral (no arching).
- Inhale, and as you exhale, lift your right knee toward the ceiling, keeping the heels connected.
- Inhale to slowly lower your knee back down with control. This counts as one rep.
- Complete 12 to 14 reps before switching sides.
Bend and Extend
This exercise keeps the glutes and hamstrings active, Grant explained, while also challenging your back extensors.
- Stand with your feet parallel and hip-width distance apart. Keep you knees soft, pelvis neutral, and your shoulders relaxed back and down.
- Bring your hands into prayer position at your chest.
- Inhale and bow forward, hingeing from your hips, as far as your hamstrings will allow, while maintaining a neutral spine. You don't want to go lower than hip height.
- Exhale to press your feet into the ground and slowly return to the start position. This counts as one rep.
- Repeat for 12 to 14 reps.
Zippers
Grant said this exercise activates the transverse abdominis muscle and the pelvic floor, which are both important for stability of the spine.
- Start on your hands and knees with your spine in a flat, neutral position. Allow your tummy to relax. Imagine a zipper running from your tailbone, through your legs, along your bump, and ending at your chest.
- Inhale to prepare, and as you exhale, imagine zipping yourself up. You should feel your glutes and abs engage, and your bump rise up slightly.
- Inhale to release. This counts as one rep.
- Repeat for 12 to 14 reps.
Marbles
This exercise is for strengthening your pelvic floor.
- Sit on the floor in a comfortable position with your spine neutral and your hands resting on your knees. Imagine there are two marbles underneath your pelvis.
- Inhale, and as you exhale, imagine picking up one of the marbles with your back passage (anus) and one with your front passage (vagina).
- Hold for up to 10 seconds, and then release the marbles gently.
- Repeat for 10 reps.
Spiders
This move is great for the upper back extensors, Grant said, which have a huge demand placed on them when your baby arrives.
- Sit on the floor in a comfortable position with your spine neutral, eyes looking forward. Place your fingers on your temples with your elbows wide.
- Imagine there's a spider on the wall directly in front of you. Inhale and watch the spider climb up the wall toward the ceiling. As you take your eyes up, allow the spine to follow. Aim to lengthen your upper back without arching your lower back.
- Exhale to slowly return the spine back to neutral. This counts as one rep.
- Repeat for eight to 10 reps.