Today we’re kicking off a 4 part series of prenatal pilates — gentle exercises that can support your changing body both during pregnancy and beyond. Our resident workout resource, Leila Cunningham, is joined by Cristin Wertman, a Certified Pilates Instructor who happens to be pregnant with her second baby. These lovely ladies will show you how to perform a new move each week, whether pregnant or not.
If you are pregnant, always consult your physician before participating in prenatal pilates. Remember to listen to your body and remain mindful of signs it may send you.
Prenatal Pilates: Kneeling Arm Lift with "Attitude"
Benefits: This is a great stretch for your chest and upper back, which can both get tight during pregnancy. It engages your abs and helps support proper posture and balance. Attitude lift (a slight turn out of the knee) works the glutes and feels great as it opens up your hips.
Step 1: Kneel on mat with your hands in front of you. Shoulders should be directly over wrists and hips directly over knees. Use 1-3lb weight in both hands. Inhale, lift arm straight up to ceiling feeling upper back engage and nice stretch through the chest, exhale hand comes down. Once hand comes back down to start position, lift opposite leg into an attitude leg lift then back to start position. Inhale as the leg lifts, exhale as it comes down. Keep hips squared off.
Do 10-20 reps each side.
Honest Tip: If needed, make range of motion smaller. Take a break at any time during this exercise.
Leila Cunningham is a Certified Pilates Instructor based in Los Angeles, California. When she isn’t sharing her knowledge and passion for Pilates at her studio, she’s spending time with her husband and two beautiful daughters. For more fitness tips and easy exercises, check out her YouTube channel.
This post is solely for informational purposes. It is not intended nor implied to be a substitute for health advice. Before undertaking any course of exercise, you should seek the advice of your physician or other health care provider.