Pilates for Prenatal and Postnatal Women

Pilates for prenatal and postnatal women

Last issue we talked about the benefits of Pilates for prenatal and postnatal women. This issue I am sharing two movements you can do anywhere, anytime to activate your pelvic floor and engage your core. If you ever get a chance to come to my pilates classes at Well Rounded Momma, you will definitely feel the burn from this move!

Exercise 1: Clam

Lay on your side in a straight line from your head to your tailbone. Knees bent. Hips stacked on top of one another. Take a deep inhale to prepare and then exhale and contract your obliques (side abs) as your raise your top legs. Heels stay connected. At the top of the movement contract your booty then with control, lower your leg back down to starting position.

Do 15-20 reps of this movement, then switch sides. Repeat 3 times on each leg.

Exercise 2: Kiss the Clam

Staying on the same side lift your feet off of the mat. Inhale first to prepare. Next, exhale and hug the baby (Contract your obliques) as you lift your top leg up, similar to what you did in the first movement. Inhale to lower your top leg back down to starting position.

Do 15-20 reps of this movement, then switch sides. Repeat 3 times on each leg.

Always remember, before starting any exercise program, consult your physician and make sure you are working with a professional that is certified in prenatal and postnatal fitness.


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