Preparing your body for childbirth is a crucial part of our prenatal program. As you approach your due date we want you to feel empowered, strong in both the body and mind and ready for the physical challenges of labor. These are a collection of prenatal pilates workouts specially designed to prepare your body and mind for childbirth and your exciting journey into motherhood. We recommend you begin including these workouts from around 35 weeks.
Deep core work is the at the centre of our method - join Ali & Aneta who is 35 weeks pregnant here to strengthen it on the Physio ball.
This is a great workout for mamas approaching labor to open, stretch & relax your pelvic floor. A good workout to do daily from 37 weeks.
In this workout Ali uses the reverse breathe pattern to prepare her pelvic floor muscles for childbirth - it is challenging but knowing how to fully release as well as engage the pelvic floor muscles is super important as you approach labor.
As you progress into your pregnancy we tend to round more and more in the upper spine - working the postural muscles of the body can counter this, whilst preparing and strengthening you for the challenges of breastfeeding and child carrying.
Working out all the way up until you give birth made easy with this full body workout using the physio ball to fire into the outer hip and glutes whilst safely stretching you as well.
Coming to the end of your pregnancy it's nice to include some gentle exercise that moves the body in a safe and calming way - incorporating stretch with strength and connection. Ali is 39 weeks pregnant in this video.
Focus on your posture and glute strength in this full-body workout that helps you stay connected and feeling good all the way through your pregnancy and into your final days before labor. Ali is 39 weeks here!
Keeping the hips loose and the spine articulating all throughout your pregnancy is really important. Join Ali for this great spinal mobilization stretch workout using the birth ball - perfect for any stage of your pregnancy. Ali is days away from giving birth and it helps her manage pain and stif...
It's important as you approach the end of your pregnancy that you include pelvic floor stretching. You need this muscle to be strong but also supple and flexible for childbirth.
In this workout Ali focuses on the different types of contractions the muscles of the body go through during an exercise - contraction, eccentric contraction, isometric contraction. Working out this way ensures you are creating long, lean, scuplted muscles - it's hard but the results are worth it...
Keep working all the way through your pregnancy with this full body video that challenges you in a standing, seated and side lying positions.
Showing that you can continue to work hard all the way up the birth of your baby, Ali does a challenging leg workout using the foam roller which includes squats and some barre work to get the thigh muscles burning!
On her due date Ali shows you that continuing to workout helps her feel pain free, energized and ready for labor and her new baby.
Stay connected to your body and your baby all the way until your due date with this full-body workout. Challenge your core connection, shoulder and pelvis stability and fire into your glutes. Ali is 39 weeks and 5 days pregnant here!
You don't want to only maintain lower body strength but build it during your pregnancy. You need strong legs and glutes to help stabilize your pelvis, for endurance during labor and all the postnatal challenges ahead! Join Ali as she focuses on keeping her legs strong - getting her heart rate up ...
Join Ali as she takes the beautiful Aneta through a quick workout to do in the last few weeks of pregnancy as you approach birth or nightly before you go to bed to let your baby know your body is ready for them.
