Pilates Exercise for Pregnant Lady

So you're pregnant! Congratulation! Pilates is an excellent form of exercise for healthy pregnancy. It will help you reduce many pregnancy-related problems, including backaches and bloating. If that’s not enough to get you moving, consider this : EXERCISING WHILE YOU’RE PREGNANT NOT ONLY IMPROVES YOUR HEALTH, IT MAKES YOUR BABY HEALTHIER TOO.

Most woman can safely workout during their entire pregnancy and remember the stronger your heart, the more stamina you’ll have when it’s time to push the baby out.

1. Cat Stretch

Since pregnant lady isn’t suggested to lying on the back for a long period of time, the all four position would be one of the suitable position.





• Take all four position, the shoulders are inline with the wrists and the hips are inline with the knees. Make sure that your knees are comfortable enough to support the weight of your body.


• Inhale through the nose, exhale through the mouth, contract the pelvic floor muscles gently so you are going to feel that your belly contract gently in towards the spine.


• Imagine that you are hugging the baby inside with your tummy muscles


• Do 5-10 repetitions.




2. Seated Spine Twist

As the belly grow bigger, it is important to keep your thoracic spine both flexible and strong enough to support the good posture. With this simple movement, feel a nice stretch on your upper back and the opening in front of your chest that will help you to breath better.





• Seat comfortably on the chair or on the mat. Put your hands aside drop the shoulders blades down relax.


• Inhale, take the air inside through the nose. As exhale, expell the air through the nose as you twist your thoracic spine, make sure that your sitting spot is not changing.


• Keep your chin inline with your chest, also keep the elbows wide, soften the ribs and soften the gaze.


• Once you settle the position, stretch one arm to the opposite knee and the other arm to the back.


• Feel a nice stretch on your back and relax on the shoulders.


• Inhale to prepare as exhale untwist yourself


• Imagine that there is a broom stick placed on your back to help you stable.


• Do 5 repetition on each side.




3. Side Lying

This position is good even for the late three semester, the big belly is being supported by the floor and help the pregnant lady stay stable while moving the legs.





• Lying on the side of the body with the hip stacked on each other. Support the waist with small pillow or you can fold the towel underneath it. Rest your head on the pillow or on your own arm to help relax the neck.


• You may place a pillow in between your inner thigh too. Inhale to prepare, exhale, float the the upper leg same level with the hip. Bring the leg up and down to feel the work of the inner thigh.


• Repeat 5-10 times, once the movement become stable, circle the leg forward and backwards, 5-10 each direction.

Make sure that you do the exercise in an open air flow room, not in a hot room temperature. Take a rest in between the exercise.
And only do the exercise when you feel that you want to, always listen to your body.

By : Abigail Angkawijaya, Head Teacher of Pilates at SVARGA Holistic Health Centre