Pilates can be the perfect exercise when you’re expecting. As a women’s health physio and pregnancy pilates instructor you might imagine that pilates has been one of my favourite workouts to keep me active during my own pregnancies, and it was certainly a favourite with Snez too.

It is so important to keep your core strong and work on your mobility so your body can handle the extra weight of carrying a baby, so when Sam’s 28 Pregnancy fitness program introduced pregnancy Pilates, Snez was eager to do it, and here are some of her favourite moves we always came back to, to help Snez stay fit and active during pregnancy!

Over to you, Snez!


pregnancy program by 28 By Sam Wood

Snez’s favourite pregnancy Pilates exercises

1. Side-lying inner & outer thigh move

For this exercise make sure you are in a comfortable position with your tummy and head well supported and then work the leg through a large but comfortable range to get a deep burn in the butt. I like to do 20 on each side.

2. Kneeling alternating superman

Make sure your hands are directly under your chest and that your knees are directly under your hips. Then lift your opposite arm and leg at the same speed to the same height. Pause and hold. Then, slowly lower both your arm and leg to your starting position before repeating on the other side. I aim for 30 reps all together and really lengthen through my arm and legs whilst trying to maintain my balance.

3. Kneeling plank (modified)

This is a simple modification to your regular plank that will ensure you have good posture and that you are not putting too much pressure through your body. I personally like to do 10 seconds on and 10 seconds off x 3 and don’t forget to breathe!

4. Plié squat

The first thing I think of when I do this exercise is Sam telling me to “channel that inner ballerina”. I might not be as graceful as a ballerina (I try!) but I like to complete 20 slow reps with control.

5. Seated curl and press

Any excuse to sit on the couch, right? Make sure you sit tall with good posture and keep your shoulder blades back. Curl and press with control. I aim for 15 reps and if you don’t have dumbbells you can use 2-litre milk containers.

I know if I move every day, I always feel better.

Snez Wood

Exercising throughout my pregnancy has been so great for both my body and my mind. I often switch between one of the daily 28 workouts, a mat-based Pilates workout or a pregnancy yoga – depending on how my body is feeling.

I know that if I move every day I always feel better, so even if I’m not feeling up for a full workout, I just get out and go for a walk instead.

If you want to try out some of the workouts I’ve been doing during my pregnancies, you can find a few home workout videos on 28’s pregnancy exercise program page and, of course, if you join our 28 family, you can try them all!

Posted by Chloe Lorback

Chloe graduated as a physiotherapist (with Honours) from Melbourne University in 1997 and completed her Masters in Women’s Health in 2010. Chloe consults as a senior physiotherapist at St Vincent's Private Maternity on the postnatal ward, and is involved in the St Vincent's antenatal education program. She also runs her own pregnancy pilates studio in Brighton, Melbourne called Fit To Deliver. Chloe has three young boys and enjoys the balance of being able to teach Pilates, do physio and be a mum. She hopes to help you discover that exercise is enjoyable and fun!