Go-to exercises for expecting mothers

Lara Samuelsson, the principal physiotherapist, exercise physiologist and Pilates instructor at The Physio Pilates Movement, shares her go-to Pilates exercises for pregnancy.

Thread a needle

Start on your hands and knees. Reach your right hand through and rotate your spine to drop your right ear and shoulder to the ground. Repeat 6 times per side.

Thread a needle with adductor stretch

As above, but with your right leg out to the side. Repeat with left leg out to side and left arm reaching through to right. 6 reps per side.

Seated gluteal stretches

Sit up nice and tall with one foot crossed over the other knee. Hinge forward from the hip without slumping until you feel the stretch in your buttocks. Hold for 30 seconds.

Side-lying theraband glutes

Lie on your side with a TheraBand around your knees. Start by lifting the top shin, keeping the shin parallel to the ground x10. Next, keep the top knee lifted as you squeeze your top heel down into the bottom heel x10. Next, keep that top shin lifted as you stretch your leg backwards x10.

Theraband narrow squat

Stand with your feet slightly parted and the TheraBand around your knees. Think of the weight being even in big toe, little toe and heels. Keep tension on the band and knees as wide as the feet as you bend into a squat. Repeat x20.

For post-birth exercises from The Physio Pilates Movement, check out the Flame's article here.

For more information on Physio Pilates Movement, visit the website