There are so many great resources out there for being active while pregnant, I’ve written about some of the ones I use here. More recently I came across this resource from Fit Pregnancy (one of my favourite magazines these days) – it breaks down a few pilates exercises to do in your first, second and third trimesters.
Since I am in my third trimester and am doing these exercises every few days, I thought I would share them.
Source – Fit Pregnancy
Get down on your hands and knees, wrists directly under shoulders and knees under hips. (If you have any wrist discomfort, place a rolled towel under your hands.) Inhale as you arch your back and tilt your tailbone up, then exhale as you tuck your tailbone under and round your back. Draw your abs in and contract your pelvic-floor muscles [shown], doing a Kegel by squeezing the vaginal muscles as if to stop the flow of urine. Repeat for 8 to 10 reps. Sit back on your heels between reps to rest if needed.
Lie on your right side with legs slightly forward and knees bent and stacked on top of each other. Place a pillow under your head and a flat pillow under your belly for support. Stack your hips, and keep your spine straight and abs drawn in. Place your left hand on your belly to connect with your baby. Keeping your toes touching, rotate at your left hip and lift the left knee, taking your knees apart as far as possible [shown]. Slowly lower and repeat for 8 to 10 reps, then switch sides.
Please note I am not a fitness instructor or doctor. Please consult both before trying any exercises during pregnancy.
2 thoughts on “Third Trimester Pilates Workout #sweatpink”
Pelvic Tilts are great for when you have those moments where you feel uncomfortable sitting, standing, or laying down. They are great other occasions too. Clamming is a great stretch for the hips.
Best thing, I didn’t even realize these counted as exercises!
I consider them exercise as it’s a form of movement for your body; muscles, bones etc. It’s not vigorous exercise but maybe more light exercise for your body.
I find these exercises make me feel a lot better too.