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Top 10 Prenatal Pilate Exercises while Seated
 Pilates
is an excellent exercise option during
pregnancy as it is great at building
core strength. If your
abdominals,
back, and
pelvic floor/Kegel muscles are toned, they will support a more
comfortable pregnancy and delivery.
Essentials:
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This series of exercises is done sitting on the mat and is mostly
used for the third trimester client.
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Intersperse the exercises with lots of
deep abdominal breathing and end the class with a relaxation and
visualization.
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Some exercises may be done in a long sit position. Lying on the back
after the third month requires an instructor to be aware of how the
client is feeling. There may be a possibility of compressing the
inferior vena cava, which in turn may compromise the return of
circulation of the upper extremities. If this happens, the client may
feel among other symptoms, light headed, short of breath, and a
quickening of the
heart rate. Roll on to the side if you experience any discomfort.
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Warm-up should be included with proper breathing and
stretching.
-
In order to add on to calmness and serenity, you can light candles,
turn the lights down and play appropriate music to really enhance the
relaxation mode.
 1.
Lateral Flexion
This exercise opens up the ribcage and stretches the intercostal muscles.
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Sit crossed leg on the mat and extend the arms out of the side.
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Inhale to lift the arms out of the side.
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Exhale to flex to the side bending the underneath elbow for support.
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Inhale into the ribcage to stretch the intercostals.
- Inhale to release.
- Inhale to return to the starting position.
  Spine
Rotations
Good to stretch the spine and the
obliques.
-
Sit crossed leg on the mat expand the arms out to the
side.
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Inhale to lift the arms out to the side.
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Exhale and rotate the torso looking over one shoulder.
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Inhale to hold.
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Exhale to relax into the stretch.
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Inhale to return to the starting position.
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Exhale to repeat the other side.
Neck circles
The following exercise aids in relaxation by
loosening the neck, throat, tongue and jaw. An open throat is an open birth
canal.
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Sit crossed legged on the mat and lengthen through the
spine.
-
Inhale. Exhale and drop the chin to the chest keeping the
spine lifted.
-
Inhale to look over
the right shoulder, keeping the jaw and
tongue relaxed.
-
Exhale to look towards
the left shoulder.
-
Inhale to hold.
-
Exhale to drop the chin back
to the chest.
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Repeat several times on one side
and then reverse it.
 Hip Opener :
Loosens the
hips and stretches the adductors.
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Sitting crossed legged on the mat, pick up one leg and
cradle the knee and ankle with the hands.
-
Inhale the carry the leg across the body. Allow the leg to
relax into the hands.
-
Exhale and open the leg to the side, relaxing in the hip
socket.
-
Repeat several times before pulling the leg towards the chest
to stretch the gluts.
 Bridging on the Ball Adds
strength to the torso and
legs. Also, adds Stability to the spine and pelvis.
-
Lie on the floor with the heels on the ball. Legs are
straight.
-
Inhale.
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Exhale and slightly tilt the pelvis and lift the pelvis
off the floor.
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Inhale to return to starting position.
  Pelvic Circle on the Ball- Helps in releasing tension in the pelvic area.
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Lie on the floor with feet on the
ball knees bent.
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Describe circles with the feet-
this
 Forward Kneeling Stretch: This exercise opens up the pelvic diameter, stretches the pelvic floor muscles and the lower back.
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Sit back on the heels with knees apart the
feet together.
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Lean forward in to the ball supporting the
arms or head.
 Thigh Stretch It stretches the front body.
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Kneel and place the ball under the head and shoulder.
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Inhale.
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Exhale and lift the pelvis of the heels.
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Hold or come down on the inhale.
  Kneeling Cat Stretch
An excellent warm up and stretch for the spine. Strengthens the
core
muscles also tones pelvic floor.
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Kneel facing the ball with bath hands on the ball.
Inhale.
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Exhale and roll down the spine pressing the ball away.
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Inhale to extend to neutral spine.
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Exhale to press the hips back towards the heels; this will
stretch the pelvic floor.
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Inhale to release.
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Exhale to roll up the spine.
 Back Stretch - This exercise releases and opens the spine.
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Sit on the ball.
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Walk the feet forward while relaxing the spine into the
ball.
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When ready lower the head onto the ball.
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Extend the arms overhead, out of the sides or on the
abdominals.
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Keep the knees bent for a less intense stretch the legs
if it is comfortable.
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Relax.
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Extension of the torso.
Note
- Check with your doctor or midwife before starting these exercise.
-
If you have never done Pilates before, it will be important for you to
find a pre-natal Pilates class, or an instructor who can give you a lot of
one on one attention. It is not recommended that you begin doing Pilates on
your own if you haven’t already worked with the fundamentals.
Source:
Prenatal Pilates by Carolyne Anthony
Dated 21 June 2012
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