The moves in this sequence have been safely designed for those in their first trimester and second, however, Tori and Bec recommend seeking medical advice from your doctor if you aren’t a regular Pilates goer. They add it's is important to listen to your body and your baby, "stop and rest when you need to do so."
Cat-Cow:
1. Begin on all fours, wrists under shoulders, knees under hips
2. Big Inhale through the nose with a neutral spine and then as you exhale, push your chest away from the floor, drop your head between your shoulders, rounding out into your upper back.
3. Exhale, drop your belly button towards the floor, eye gaze forward, shoulders slide down and back with your spine creating a U shape.
4. Repeat 10 times
Horse Kicks:
1. Start in a four-point kneeling position, knees directly below your hips and wrists below your shoulders.
2. Tuck your tailbone under slightly, ensure your core is engaged and your lower back is supported.
3. Once you are feeling stable throughout your core, flex through the right foot, bend the knee at 90 degrees and lift the knee to hip height.
4. Now kick the right foot up, using a stamping motion. Bring the knee back to meet the other but don’t let it touch the floor. Repeat this movement 20 times on each side.
5. If you are feeling ok to do so finish this set with 20 pulses of that stamping motion on each side.
Circles:
1. Keeping on your hands and knees, straighten your right leg out behind you.
2. Externally rotate your right foot and start to draw small circles, repeat 15 times and then change the direction of your circles for another 15 reps.
3. Repeat on the other side.
4. For an extra challenge finish this off with 20 straight leg pulses.
Clam:
1. Lie on your right side, right arm out straight with head resting down, use your top arm to help with balance or to support your belly.
2. Bend your knees at 45 degrees ensuring that your shoulders, hips and knees are in a straight line. Engage your core, try to maintain a small gap between your waist and the mat.
3. Lift your feet up into the air, you should be able to touch your feet with your hands. Open the top knee and then return back to the bottom knee. Keep as still as possible throughout your core, the only thing moving should be your top knee.
4. Complete 20 reps and then repeat on your left side.
Shoulder Taps:
1. Remain on all fours, tuck your tailbone and bring your hands a little closer together.
2. Engage your core, maintain stillness in the hips and your gaze to the top of the mat.
3. Lift your right hand to touch the left shoulder, place your hand back onto the mat and do the same on the left side.
4. Repeat 20 times on each arm.
