It’s important to maintain your fitness and strength during pregnancy with modifications for each trimester. In a nutshell you must modify your exercise in the following ways during pregnancy: 

1. No tummy work after mid first trimester 
2. Do not let heart rate go above 140 beats per minute
3. No prone work (laying on tummy after mid first trimester or end first trimester depending on size of your tummy and how you are feeling
4. No supine work (laying flat on back) for more than a few seconds second and third trimester as this will put pressure on main vein (vena cava)
5. No planks, full pushups or similar positions as this causes intra-abdominal pressure. Instead do knees closer in if you want to still do these
6. No split stance moves third trimester for example, side leg lifts, wide squats, lunges as the pelvis is already starting to shift and relax, and you may experience back pain or front pubic symphysis pain

Pilates-based exercise is low impact, works lots of different muscles from the deeper to surface muscles and helps you keep focus on the breath, connecting mind and body.

Normally Pilates is very much core-focused and working from your centre. I still keep these same rules applied but in a different sense.

For example, instead of drawing your navel to your spine, focus on lifting ‘up’ through your pelvic floor (see pelvic floor beginner exercise blog here) and gently draw in through your belly without the same strength as normal. 

You do not want to tighten so much around the Rectus Abdominals. Instead, you want to relax this top layer of muscle to help prevent Rectus Diastasis or ‘abdominal separation.’ See Youtube video detailing this !

Also, focus on lengthening your spine up as you normally would in Pilates, as this will maintain a better posture for you.

The good news is there are still lots of exercises you can do safely, as long as you have gotten your doctor’s ok to exercise during pregnancy. Also make note if the doctor tells you about any modifications specific to you. 

For example, one of my clients had a very low lying placenta and was a higher risk pregnancy so he said she could do seated exercise only, without any pressure on the pelvis. So I modified for her by doing specific side work, pelvic floor, isolated leg exercise and upper body work using the theraband all seated on a chair. Prenatal Pilates can be done anywhere!

There is always something you can do, but make sure you have a trainer who knows exactly what they are doing in this regard and has prenatal Pilates exercise qualifications.

I have enjoyed doing these simple Pilates-based exercises and modified them as needed to become ‘Prenatal Pilates’ variations throughout both pregnancies and the great thing is they are suitable during the first, second and third trimester. These require no equipment either, so it’s very easy! Just grab your mat:-)  

*Follow along with this and check out my Youtube channel VanessaB HealthTV Prenatal Playlist for more pregnancy-safe routines and prenatal Pilates. 

*COMPLETE 10 -20 REPS OF EACH EXERCISE SLOWLY. 1 – 3 SETS DEPENDING ON HOW YOU FEEL

FULL BODY, CORE, BALANCE

1 – Pointer

• Hands under shoulders, knees under hips
• Keep shoulders back
• Exhale, reach opposite arm and leg away from each other without moving hips or shoulders
• Hold for a few seconds, bring it in slowly and swap sides
• Keep arm up next to ear 

2 – Pointer Advanced 

• Hands under shoulders, knees under hips
• Keep shoulders back, place one hand behind head
• Exhale, reach other arm and opposite leg outwards without moving hips or shoulders
• Hold for a few seconds, bring it in slowly and swap sides
• Keep chest open and gently draw in core for better balance

3 – Modified Plank

• Hands just wider than shoulders
• Take knees back just beyond line of the hips
• Can do this on hands or elbows
• Hold for 10 seconds 
• The bigger your tummy gets, the more knees must stay in under hips to avoid the abdominal pressure

ARMS, UPPER BACK, SHOULDERS

1 – Push Ups Modified

• This can also be done against a wall 
• Hands a bit wider than shoulders
• Knees just under hips (you can keep knees further back if in first trimester)
• Lower chest towards floor and press back up keeping chest forward 
• Do not slide back, your bodyweight must still remain forward

 

2 – Side Plank Modified

• Elbow under shoulder, laying on side
• Knees bent (if in first trimester you could still do straight legs)
• Press hips up and hold for a five to 10 seconds
• Alternatively, press hips up and down a little faster for 10 or so reps

3 – Arm Rows

• Standing or kneeling
• Both arms forward, making a fist
• Exhale, pull arms back as if pushing through water or resistance
• Squeeze your shoulder blades together the whole time
• Inhale, then exhale slowly press arms forward again maintaining shoulder blades together and strength pressing forward

LEGS & BUTT

1 – Squats

• Options for legs : feet hip width, wide squat (only in first trimester) or narrow (if back pain or in late third trimester)
• You can also use a chair for support to sit down and press up from as you squat
• Lower your hips as if you are sitting, keeping weight into the heels, exhale press back up to standing squeezing your butt and thighs
• Maintain tall posture and shoulder back
• Hands can be on hips, out in front or crossed over your chest

2 – Clams

• Laying on side, support head with hand
• Place pillow under your side if tummy is larger
• Heels together, lift feet off floor
• Exhale, press top knee opening up towards ceiling, inhale close
• Press heels together firmly as you do this and ensure hips are stacked on top of each other
• Do not roll forward or back with top hip
• If you have back pain, keep the opening of the knee smaller

STRETCHES 

1 – Hamstring Stretch

• One leg forward, keep knee straight and thigh strong
• Gently lean forward keeping back tall, no slouching
• Hold for 15 to 30 seconds where you feel a comfortable stretch at the back of your thigh and calf

2 – Calf Stretch

• You can do this against a wall or on floor 
• Place hands under shoulders
• Extend one leg back, pressing heel towards floor till you feel a stretch in your calf (lower leg)
• Hold for 15 to 30 seconds 

Tips : Listen to your body. Each day will be very different during pregnancy considering things like your blood pressure, fatigue, energy and aches and pains. Try less reps or go slower on the days you are fatigued, or simply do a few stretches. Any movement is better than nothing!

I hope you enjoy this routine and continue it as much as you can throughout pregnancy. Reach out and let me know how you are doing, or if you need any help at all! 

Best wishes on your journey xx