This 20-class series is designed to take you through your pregnancy from the 1st trimester to the end of your 3rd trimester.
The classes are organized in the following order:
- Prerequisite Pelvic Floor Informational Videos
- Days 1-8: Introduction to Pelvic Floor Pilates *safe for 1st and early 2nd trimester only
- Days 9-12: Prenatal Pilates (late 2nd to early 3rd trimester) *safe for all 3 trimesters
- Days 13-20: Gentle Prenatal Pilates (3rd trimester) *safe for all 3 trimesters
Feel free to do this series before getting pregnant as well as a way to strengthen your pelvic floor and prepare your body for pregnancy and childbirth.
After completing this series, you might want to check out these ones:
- The Postnatal Series
- The Pelvic Floor Educational Series
- The Pelvic Floor Pilates Series
- The Prenatal Series: 3rd Trimester
Day Prerequisite : Pelvic Floor Educational WorkshopLeah Stacjer, Register Pelvic Health Physiotherapist explains what the pelvic floor is and why it's important to take care of it.
Day Prerequisite: The Core BreathLearn how to engage your pelvic floor (kegels) using the core breath.
Day Prerequisite: Prenatal Stretches – Pelvic Floor EducationLeah goes through prenatal stretches to help engage and relax your pelvic floor before child birth.
Day 1: Introduction to Pelvic FloorLearn how to engage and relax your pelvic floor and how to incorporate your pelvic floor into Pilates exercise.
Day 2: Introduction to Pelvic Floor 2This 30 minute video will go over the principles of relaxing and strengthening the pelvic floor while working the entire body
Day 3: Introduction to Pelvic Floor – GlutesThis video isolates the glutes muscles while still incorporating pelvic floor exercises.
Day 4: Introduction to Pelvic Floor – Love HandlesThis pelvic floor workout focuses on those stubborn love handles!
Day 5: Introduction to Pelvic Floor – Inner ThighsTone and strengthen your inner thighs while working on your pelvic floor.
Day 6: Pelvic Floor and Your GlutesGet ready to feel you booty burn in the 30 minutes class.
Day 7: Pelvic Floor and Your ObliquesThis class will tone and strengthen your core and pelvic floor completely crunch-free!
Day 8: Pelvic Floor and ArmsIn this class you will work on defining your biceps, triceps and shoulder muscles.
Day 9: Prenatal – CoreThis class is excellent for those in their 2nd trimester who still want to work out their core but just aren't sure how.
Day 10: Prenatal – LegsIn this 20 minute class we are going to focus on strengthening and toning the glutes, outer thighs and inner thighs.
Day 11: Prenatal – ArmsThis class will strengthen and tone your arms and shoulders. Great for those in their 2nd or 3rd trimester.
Day 12: Prenatal – Full BodyIn this 20 minute class, we will work the whole body, including our pelvic floor muscles!
Day 13: Prenatal – Full Body With BeckyStrengthen and lengthen your entire body in this Prenatal Pilates class with Becky.
Day 14: Relax and Restore PilatesImprove your flexibility and mobility with this restorative Pilates class.
Day 15: Prenatal – Lower BodyStrengthen and tone your lower body in this gentle prenatal Pilates class.
Day 16: Prenatal – Upper BodyBuild upper body strength with this arms, chest and shoulders - focused workout.
Day 17: Pilates for Back PainRelieve back pain for good with this 20 minute Pilates class.
Day 18: Pilates for Pelvic PainEase pelvic and pubic bone pain during pregnancy or postpartum with this short Pilates class.
Day 19: 10 Minute Stretch ClassThis quick stretching class is perfect to do before or after a Pilates class.
Day 20: 5 Minute MeditationGet in tune with your body and and mind with this 5 minute meditation practice.