Pilates can be the perfect exercise when you’re expecting. It has been one of my favourite workouts to keep me active during my pregnancy.

I know how important it is 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 I was eager to do it!

Here are my 5 favourite Pilates exercises you can do during pregnancy.

1. Side-lying inner outer thigh

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 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

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 Sam is always reminding me 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.

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 as all pregnant women will know every day is different! If I’m not feeling it, I just get out and go for a walk instead. I just know in myself that if I move every day I always feel better.

If you want to try out some of the workouts I’ve been doing during my pregnancy, have a look at our pregnancy exercise program page – there’s a few great pregnancy workout videos you can try!

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!