KNEELING SQUAT
Goal: Strengthen the thighs, learning to position the lumbar spine and pelvis in a neutral position
(1)
1 On knees, keep the spine lengthened
2. Inhale to prepare
(2)
1. Exhale to bring buttocks towards heels, maintaining both the spine and the pelvis in a vertical position
2. Lightly tap buttocks towards heels or to wherever you can maintain good form
3. Inhale to return to image 1
In this first post where you can do any of these exercises in the comfort of your own home, I have listed 3 simple exercises. All you need is a mat, wear some comfortable clothing, and most importantly, approval from your doctor that you can exercise.
At this stage, some of you may already be experiencing some form of backache. In the weeks to come, with the added weight of your tummy, there will be a tendency for the pelvis to tilt anteriorly- meaning that the front of your pelvis tilt downwards, and the back tilts upwards. (see image below of lordosis of spine and normal spine). This causes shortening in the lower back resulting in the backache. What is important, is to work the core muscles to minimise the pelvic tilt and have a good awareness of what is good posture, and good positioning of the pelvis to prevent this from happening, or at least worsening.
Image from http://jamieatlas.files.wordpress.com/2008/07/lordosis.gif
Hence why i have chosen these 3 exercises to start you off, where you get some stretch/relief in the back, learn how to postition the pelvis, and work the transversus abdominis which are the key muscles to strengthen for good pelvis positioning.
Give them a try and here’s the start to a healthy, fit pregnancy! Have fun 
Cat Stretch
Goal: Stretching the back , abdominal connection
(1)
1. Come on all fours, with vertical arms, and thighs
2. Place the Spine in a neutral position, keeping length from the head to tailbone.
3. Inhale to prepare
(2)
1) Exhale and simultaneously bring the head and tailbone towards each other and round up your back
2) Inhale and send your breath into the sides and back of the ribs, expanding the ribcage as you do so.
3) Exhale and return to (1). Repeat 5-8x
Swimming Preps
Goal: Core work, balance and stability
(1)
1. Come on all fours, with vertical arms, and thighs
2. Place the Spine in a neutral position, keeping length from the head to tailbone.
3. Inhale to prepare
(2)
1. Exhale and raise arm fowards. Height of arm to be raised to depending on ability to stabilise spine, pelvis and shoulder. Lift no higher than head.
2. Inhale to return to (1)
3. Repeat 8-10x, then change to other arm
(3)
1. Exhale and raise leg towards the sky. Height of leg to be raised to depending on ability to stabilise spine and pelvis.
2. Inhale to return to (1)
3. Repeat 8-10x, then change to other leg
Squats
Goal: Balance, building strength and endurance in thighs and toning the calves
(1)
1. Stand tall with the legs in lateral rotation, with the kneecaps and toes facing in the same line of direction
(2)
2. Exhale and come down to a squat, keeping the spine tall.
3. Inhale and return to (1)
(3)
1. To tone the calves, come to the squat position and maintain that position.
2. Exhale to raise the heels off the floor, but maintaining the angle in the knees
3. Inhale to lower heels
4. Repeat 8-10x
WHY?
In the past 3 months, there has been a strange occurrence at THE PILATES PLACE. We suddenly had many of our current clients share with us the fabulous news of them being pregnant and also a rise in the number of enquiries of preggies wanting to start Pilates.
So the studio went about starting prenatal classes at one of our branches and I took on training many of the preggies on a 1 to 1 basis.
Lo and behold… I found out I was pregnant sometime around middle Dec last year and now I am almost certain that pregnancy is contagious!
I got thinking about the number of preggies who are keen to stay fit throughout their pregnancy and are looking for forms of exercise that are safe and still effective. I was also reminded about the back aches and the pubic pain I had in my previous pregnancy and how that didn’t stop me from coming up with exercise modifications for myself.
This idea to start up this blog came suddenly when i was rafting in Phuket last year– I believe it was during the 28th scream ( i was just finding a way to burn calories since i told the guy in charge that i was quite happy to be holding on to the rope, not oar ;p). The clarity in my head of what i needed to do and how to go about it then was as clear and sharp as my screams. My husband can testify to that – the screaming that is…
Long story short:
1. I have been teaching Fitness and Pilates since 1998.
2. I have trained many preggies throughout their pregnancy and postnatal as well in these 12 years
3. I am pregnant with number 2
4. I feel truly blessed with everything that has been happening with my life (family, career, friends) and i feel the need to contribute in a way i know how to back to society.
Hence this blog..
WHAT?
Throughout my 2nd and 3rd trimester, I will be showing exercises that can be done and also highlight the contraindications during pregnancy. . New exercises will be added weekly into the library of exercises and you can witness that as I grow bigger, it doesn’t mean that I have to stop exercising.. Everything is relative and safety for you and baby is my number ONE consideration when I post these exercises. Toning exercises, stretches, pelvic floor strengthening, rationale for the exercises during pregnancy; all these will be featured in the blog.
I am due in mid august and after that this will be a postnatal blog More exercises and different set of contraindications, depending on whether you had a natural delivery or c section.
WHEN?
First posting of exercise will be in the 2nd week of February. I hear the disappointment.. last minute toning before you meet your relatives for CNY? Sorry, but i need to set a good example right from the start. I will be into my 2nd trimester only in Feb and as thats the safest trimester to get back on an exercise regime, i suppose thats how its got to be ( pls don’t read this as one cannot exercise during 1st trimester, gentle exercise is definitely encouraged! Just a safety precaution I want to take with everyone) After that, get ready for something new every week!
Please keep the comments and feedback coming as this blog is dedicated to all the mums to be (dads also) and tell me what you want to see and learn from this blog.
Congratulations to all mums and dads to be and lets share this journey together. I also wish all preggies a happy, safe, smooth and fit pregnancy!
Your in fitness,
Jacq
