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Hi, I'm Katie Mann with Club Pilates Studio and today I have Andrea with me and we're
going to be talking about Pilates and pregnancy.
So one of the best forms of exercise throughout your pregnancy is Pilates. And one of the
greatest things for your posterior chain is bridge work. But to do bridge work in a safe
and effective manner for Pilates when you're this pregnant, is by using the BOSU.
So as you exhale, I'm going to have you lift your hips straight up in the air, so that
you're not going into to much of a decline position and then inhale and lower back down.
We don't want her to stay on her back for an extended period of time. This lifting and
lowering is helping to strengthen her posterior chain. Everything from the back of her heels,
all the way to the back of her shoulder blades are working here. She's working her hamstrings
and glutes to lift those hips into the air. She's working her pelvic stability throughout
her spine and also working those scapula stabilizers to keep her shoulders out of her ears. So
the whole body is working to do this bridge work.
Up and hold for me and let's just do some little pelvic tilts, lowering and lifting.
So with the pregnancy we have a lot of sciatic and lower back issues so one of the best things
to do is to strengthen that lower back and tighten that area while relaxin hormones try
to relax that body for that baby preparation. Now lets hold up there for me and go into
some little marching. So unilateral working just one foot at a time is going to help to
stabilize her body on the left and right side because as we walk around all day using one
side more than the other, imagine doing that now with an excess of 20lbs of a baby on that
belly so it puts a lot of pressure on the sciatic and on the lower back.
Do one more on that left side and then finish with the right. Hold it on up there and then
press your feet down. Take that inhale, high, and then squeeze as hard as you can and then
exhale, and your going to descend right back down to the floor.
For more information on how you can do Pilates throughout your pregnancy, visit ClubPilatesStudio.com
for a location near you.