Pilates for Your Body (and Your Baby!)
It’s always a good idea to work out, but you want to make sure you’re doing the right things to keep your body strong without stressing it so much that it backfires. If you’re trying to conceive, it might be a good idea to stick with some lighter, not as intense workouts—like Pilates! Good for toning, stretching, and even stamina for labor, a Pilates workout is something you can do easily right from home.
Start with a brisk walk to warm up – about 20 minutes. Then, complete five to ten repetitions of each move.
The sword: stand with your feet wide, knees bent (think sumo squat), and toes pointing out. Bend into that wide squat, sweeping your right hand toward your left knee while you look down; then stand with your legs straight while sweeping your right hand back up and to the right as if drawing a sword from a hilt, looking up. Switch sides to repeat.
Thigh stretch: Kneel on a mat or carpet with your knees hip-width apart and your abs pulled in. Squeeze your butt, and inhale as you lean back, keeping your hips up. Reach your arms straight in front of you to shoulder height, palms down. Then exhale, returning hips to position parallel with knees while you lower your arms.
Wag the tail: Down on your hands and knees, align your wrists under your shoulders. Draw your belly up and lift your left knee, still bent, out to the side. Keep your shoulders relaxed, no shrugging. Draw circles with your knee while keeping your abs tight. Switch sides to complete a rep.
Sword arm: Kneel on your right knee and place your right hand on the floor under your shoulder. Extend your left leg out to the side to balance, with foot on the floor, hips square to the front and core tight. Draw your left arm up to the sky, opening your chest and looking upward while you inhale, then exhale, lowering your arm to touch the floor. Then switch sides.
This is just one of so many things you can do to prepare your body for conception. For other workout ideas or to talk about pregnancy with a specialist, please feel free to contact us anytime at 717-747-3099 or click on the button below. You can also watch our free webinar found here.