Touted as one of the best workouts for expecting moms, Pilates works your whole body and boosts overall fitness. It’s one of the safest and most effective exercises during pregnancy. Its benefits are varied, ranging from greater energy to improved balance and back pain relief. Certain moves can help you have an easier labor and speed up recovery after childbirth.
Make sure you try these PiYO Pilates exercises for a healthy pregnancy that are safe and fun to do!
This move enhances your balance and strengthens the legs, back, and abs. When you do this exercise, you should look like a warrior pulling out his sword. Stand up straight, with your feet wider than shoulder-width apart. Keep your hands on your hips and your knees slightly bent. Point your toes out. Sweep your left arm upward and to the right. Repeat 12-15 times. Do the same with your right arm.
The Kneeling Hundreds helps build a strong core, increases lung capacity, and relieves stress. It’s ideal for the second trimester of pregnancy. To get started, kneel on a pillow. Keep your shoulders back and down, and your knees hip-distance apart. Inhale for five seconds while squeezing your shoulders and upper back muscles. Exhale for five seconds, pulling your abs in. Repeat up to 10 times.
This exercise increases hip flexibility and tones your legs. It also has a relaxing effect and calms your mind. Lie on your left side with your knees bent and your left arm behind your head. Place a pillow under your belly and another one under your neck. Maintain a neutral spine and your abs in. Your right hand should rest on your belly. Lift the right knee by rotating your hip. Take your knees apart as far as you can. Do not move your torso! Use your hips to control the motion. Repeat eight to 10 times. Do the same on your left side.
Side Leg Kicks
If you want a firm butt and strong quads, do side leg kicks at least twice a week. This exercise will shape your legs and increase lower body strength. Simply lie on your right side, bringing the legs in front of your hips. Bend your knees to 90 degrees. Lift your left leg to hip height, kicking forward and back. Keep your back straight. Complete three to four sets of 10 reps on each side. For a more challenging workout, rotate your legs in small circles.