Pilates Core Exercises During Pregnancy

Pilates offers a wide variety of core exercises but many of them are done on your backs and stomachs, which is not advised for pregnant women after your first trimester. There are, however, some great exercises you can do lying on your side or sitting up straight that will strengthen the core muscles of your abs, hips, back and glutes. There are prenatal Pilates classes at some studios and gyms that you can try, or do these exercises at home three days a week. Ask your doctor for specific guidelines or any necessary modifications.

  1. Side-Lying Leg Lifts and Front Kicks

    • A simple Pilates exercise is to lie on your side and lift your leg to work your outer thighs. By combining this exercise with a front kick you can also work your abs and glutes as stabilizers and add more emphasis on your hips and thighs. Lie on your right side and relax your head onto your right arm. Check that your left shoulder, hip and ankle are stacked directly on top of your right. Lift your left leg in the air as high as is comfortable and so that you can lift without rolling backward. Lower your leg to hip height and then bring your leg forward as high as your stomach. Bring your left leg back above your right to complete the repetition. Keep your leg straight throughout this exercise. Do five to 10 reps and then do the same on the other side.

    The Saw

    • The saw exercise will strengthen your oblique abdominal muscles as well as stretch your spine and shoulders. Sit up straight on the floor with your legs straight in front of you. Activate your leg muscles and pull your toes back. Lift your arms out straight to your sides at shoulder height. Squeeze your abs. Rotate your shoulders to the left and reach your right hand to your left foot. Keep your hips and "sit bones" firmly on the floor. Sit back up straight facing forward. Rotate and reach to the right foot. So three to 10 reps per side.

    Open-Leg Rocker

    • The open-leg rocker exercise is an excellent strengthener for your abs and your entire core. It may not be as comfortable to do in your third trimester, but it is one of the best core exercises Pilates has to offer. Ask your doctor if it is appropriate for you. Sit up straight on the floor and squeeze your abs. Bend your knees and lift your feet an inch off the floor. Grab your ankles if you can and straighten your legs into the air at a 45-degree angle from the floor. Your legs should be about 2 feet apart, but no wider than shoulder width. If tight hamstrings prevent you from straightening your legs, bend your knees and grab your calves. Roll back slowly to your shoulders but not onto your neck. Roll back up and balance on your "sit bones" in the same position you were in before you rolled back. Do three to 10 reps.