Maybe you have a gym in your house or building, or maybe you are in a studio apartment.
Maybe you havent exercised in a long time, or ever.
There is a lot of misinformationabout exercise and prenatal (and postnatal!)
A pregnant persons body is working hard, all the time.
The body has new physical demands as the baby grows bigger.
Still, there can (and should be) limitations to what you try during pregnancy.
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Also, you should be able to comfortably speak and breathe while exercising.
Dont lay on your back, unless you feel fine to do so.
Take breaks if you need them.
Stay hydrated, and clear exercise with your physician always before trying something new (this workout included).
Use your TVA to support every exercise, and in your daily life to stabilize your spine.
Practice by sitting up tall on your sitz bones.
Inhale, fill your lungs.
Exhale, hug your baby in with your abdominals.
Repeat, adding a Ssss sound as you exhale.
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Use your TVA hugging in, to send the Ssss sound out.
Repeat 25 times per day.
Pelvic tilts
Lying on your back, space your feet hip-width distance apart.
This is an extremely beneficial exercise for gently mobilizing a tight low back, and strengthening the low abdominals.
Bridging
Lie on your back.
Roll your hips up off the mat.
Pause at the top, squeezing your glutes, hamstrings, abdominals, and pelvic floor.
Stay engaged as you articulate your spine back down to the mat, all the way to neutral.
Repeat as often as youd like.
Inhale, arch your head and tail up towards the sky.
Exhale, round your head and tail down towards the floor.
Your ribcage moves in opposition.
Hug your baby in with your TVA at all times.
Bird dog
On your hands and knees, lengthen your spine.
Hug your baby with your deep core muscles.
Extend your left leg back behind you on the mat, and reach your right arm forward.
Alternate arms and legs.
Keep your spine neutral, your core stable, and your pelvis balanced.
Advance by lifting your leg in line with your spine.
Then thread it underneath your right arm bringing your rib cage into a gentle twist.
Repeat on the other side.
Wall squat
Squat against a wall.
Keep neutral spine alignment (not flat back), and your TVA engaged.
Practice holding your wall squat for 30, 60, then 90 seconds to build strength and endurance.
Swan
Combat chest tightness and restricted breathing.
Interlace your hands behind your low back.
As you draw your knuckles down toward the floor, lift your chest up toward the ceiling.
Repeat often throughout your day.
Heres a postnatal Pilates workout to try as well:
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