First Trimester | Smith Lake Pilates

First Trimester Consideration and Goals

Focus on core stability by engaging the transverse abdominis and pelvic floor to create a strong foundation. These exercises will strengthen muscles to support the uterus and weigh of growing baby, teach how to push properly and help prevent stress urinary incontinence. Several changes will occur during this stage including exhaustion, nausea and pressure on the bladder. The heart rate will increase due to increased blood volume.

Pilates Exercises Available

Transversus Abdominus and Pelvic Floor Contractions
Chest expansion - seated instead of kneeling
Side-Lying Leg work
Chair Footwork
Footwork - Incline Position, may need to support head with ball if kyphotic (forward head posture)
Bridging
Quadruped Modification are important during this stage to help with cueing and flow through the rest of the pregnancy
Jumping to 20 weeks - limited to 10 mins supine in incline position, lighter weights, small ball for side-jumping
Standing Fencer Lunges using the Springboard
Planking - with a minimum of one red spring, side planking will require more support and use of knees

Pilates Exercises to Avoid or Modify

Crunches
roll-ups
Deep twisting
Lying Prone to allow for growth of the uterus
Limit overhead presses which can increase blood pressure
Avoid locking out joints which can increase blood pressure and put unnecessary strain on ligaments
Avoid Moon Jumping once imprint can no longer be maintained
Prone Arm Jumps
No Standing Reformer Work

Second Trimester Third Trimester Postnatal Home

First Trimester Consideration and Goals

Pilates Exercises Available

Pilates Exercises to Avoid or Modify

Second Trimester

Third Trimester

Postnatal

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