Stay active with this guided Prenatal Pilates class at home – safe for all trimesters of pregnancy! This full body pilates routine requires no equipment and just 10 minutes to sculpt and strengthen your legs, back, arms, chest and core muscles. Modifications are provided for all fitness levels.
This workout is brought to you in partnership with lululemon.
The combination of low impact cardio, strength training, and pregnancy-safe core exercises makes this a great workout for any trimester.
This full body pilates class is done entirely from the mat – no big up and down motions (that can cause nausea in early pregnancy and get tougher as your belly grows).
Pilates is one of the best forms of pregnancy exercise. It focuses on low impact strengthening exercises, with an emphasis on stabilizing the joints and strengthening the deep transverse abdominal muscles, which can help manage common pregnancy-related aches and pains.
Avoid deep rotation/twisting motions or moves that cause coning or doming of the core. After the first trimester, avoid laying on your back for extended periods of time to avoid the uterus compressing blood flow in the inferior vena cava, which can make you nauseous or dizzy. You may also want to use additional balance support (such as a chair or counter) as your center of gravity shifts.
Safely strengthen and tone during pregnancy with this quick and effective prenatal pilates workout class: a boutique pilates studio experience at home!
This full body prenatal pilates routine combines my favorite pilates-inspired exercises, modified to be safe for changing needs during pregnancy.
A pilates routine designed to safely strengthen the abdominals and engage the pelvic floor muscles; and easily modified depending on your energy levels and stage of pregnancy.
Add this quick pregnancy pilates workout to your pregnancy exercise program 1-2 times a week to maintain strength through the first trimester, second trimester and third trimester.
No Equipment Needed.
Option to add ankle weights or light dumbbells if you want to increase the challenge!
Follow along with the guided full body prenatal pilates class on YouTube, led by certified personal trainer and prenatal Pilates instructor, Lindsey Bomgren.
Your Workout Looks Like This:
As always with exercise during pregnancy, listen to your body and perform the range of motion that feels comfortable to you.
Targets: Deep transverse abdomen muscles, rectus abdominis (six-pack ab muscles), oblique muscles, shoulders, back, legs, glutes and quads.
Targets: Every muscle in your core; including: deep transverse abdomen muscles, rectus abdominis (six pack ab muscles), oblique muscles, hip abductors, shoulders and quads.
Your core is designed to stabilize your body as your arms and legs move away from your body. The bird dog is an excellent exercise in core control and focused breathing.
Targets: Legs, glutes, quads, chest, shoulders, back and core.
Targets: Chest, shoulders, triceps, back, hamstrings and glutes.
Targets: Obliques, upper abs, lower abs, outer glutes, hip abductors and shoulders.
lululemon makes quality apparel designed to last – through all seasons of life.
Today’s prenatal workout features some of my favorite lululemon staples that I’ve been wearing throughout my pregnancy AND will continue to wear postpartum and beyond.
lululemon Align High-Rise Leggings. Wearing a size 6 for pregnancy (I typically wear a size 4 in the Align Leggings). The Align Leggings are my absolute favorite everyday-wear legging when I’m not pregnant, but they become my favorite workout leggings during pregnancy.
lululemon Wunder Train High Neck Bra. Wearing a size 8, my typical lululemon bra size. I love the high neck on this bra, especially with a changing bust size during pregnancy/postpartum. This bra provides the perfect amount of coverage and security.
lululemon Ebb to Street Tank. Wearing a size 8 for pregnancy (I typically wear a size 6 in lululemon shirts and tanks when I’m not pregnant). This tank has seamless support-to-stretch balance. It has a built in bra which I love too.
Find more of my favorite pregnancy workout leggings, tops and sports bras in this post: The Best lululemon Maternity Workout Clothes.
This workout is brought to you in partnership with lululemon. And this post does include affiliate links; I do make a commission of items purchased through this post at no additional cost to you. All words and opinions are my own. Thank you for supporting the brands that make Nourish Move Love and all the content you see on this blog possible.