Prenatal Pilates Workouts by Trimester | Fit Pregnancy

Pilates Mama: Pilates for Every Trimester

Trimester-specific workouts that will keep you limber and strong for pregnancy and new motherhood.

pregnancy-pilates-trimester-workout

Miraculous changes happen to your body in each trimester of your pregnancy —but each phase presents new challenges, too. A custom Pilates workout plan like this one, designed exclusively for Fit Pregnancy by Jennifer Gianni, creator of the Fusion Pilates for Pregnancy  DVD series and the Fit Pregnancy: Get Your Body Back After Baby  DVD, will help you stay fit and feel comfortable at every stage of your baby’s growth. (For more details on the changes read:  week-by-week pregnancy milestones.)

“Pilates has the perfect recipe to keep you in shape throughout every trimester,” Gianni says. “Not only will it keep you strong and flexible, but it’s the perfect antidote to the discomforts associated with your pregnancy.”

The (big!) added bonus? Because Pilates work engages your deepest core muscles, pelvic floor, hips and spine, you’ll develop muscle strength and memory that will help your body recover faster post-pregnancy. Although Pilates is one of the safest workouts you can do when you’re expecting, be sure to check with your doctor before you begin this or any workout program. Warm up by doing five to 10 minutes of knee lifts, low-back stretches and shoulder rolls. Then do the moves specific to your trimester three to four times per week, taking one day off in between workouts. Rest in between each set if needed.

First Trimester
FOCUS: CORE STRENGTH, STAMINA AND MUSCLE MEMORY
These moves will strengthen your entire core (abs, back, waist and pelvis) so it can support you like an internal corset, giving your body strength and resilience as your belly grows. 

Second Trimester
FOCUS: POSTURE, CORE STABILITY AND BALANCE
These moves will keep your spine in a proper neutral upright position, protecting your back and neck as your belly and breasts grow. They also assist with balance and stability.

Third Trimester
FOCUS: FLEXIBILITY, JOINT MOBILITY AND LABOR PREP
These moves will strengthen the pelvic-floor muscles as you keep your pelvis, spine and hips mobile, relieving discomfort and preparing you for labor.

Start now: Here's a prentatal Pilates workout that's great for every trimester.

Most Popular in exercise