Fit to Print Volume 24 Issue 2 June 2015 | Page 27

Pilates & Pregnancy

Breakthrough
from page 22

continued from page 24

1. Mermaid bend to modified side
plank (See fig 1 & 2)
Come to sit on your right hip with your
knees bent to your left. Grab a hold of
your left ankle with your left hand.
Inhale, reach your right arm overhead,
exhale as you lean over to your left
side. Hold for one full breath,
lengthening and lifting through our ribs
as you stretch over, engaging your abs.
Come back to center and place your
right palm on the floor to your right
side. Press into your right palm as you
lift off your right hip, coming onto your
right shin. Straighten the left leg out
pressing into the left foot. Reach your
left arm overhead as you lift and lean
over to the right. Draw your abs in and
"shrink wrap" your waist energy. Slowly
return to the start position and repeat
4 to 8 times. Repeat on other side.
2. Forearm plank (see fig 5)
Come onto your hands and knees Lower
yourself down to your elbows and
forearms. You can line your wrists up
with your elbows or interlace your
fingers, either way, keep your elbows
wide. Straighten one leg at a time
pressing into the bottoms of your toes
and ball of your feet until your body
forms a straight line from head to feet.
Keep your abdominals drawn in and
lengthen your body from head to tail.
Press into your forearms lifting energy
off your armpits engaging your core
and legs to keep body from dropping
down of center. Do not let your hips
drop below your ribs. Breathe deeply
and hold the position for 5 to 10
seconds, eventually building up to 30
seconds. Rest down by sitting on your
heels with knees open as needed.
3. Knee hover core control
Come to knees and forearms with
elbows shoulder-width apart. Bring
your knees under your hips and extend
your toes into the mat so you can press
into the pads of the toes and balls of
the feet. Inhale to prepare, exhale,
tighten your abs as you press into the
pads of your toes and balls of your
feet, and lift both knees at the same
time, floating them a few inches off
the floor. Hold for 1 full breath while
pressing into your forearms and
squeezing abs tightly. Lower both knees
at the same time. Repeat 4 to 8 times,
resting back on your heels in between
as needed.

4. Kneeling One Hundred (fig 3)
Place a flat pillow or folded blanket
under your knees with your knees hip
distance apart ( you can also do
these seated in a chair). Square your
hips over your knees and your
shoulders over your hips, collar bones
open wide. Neutralize your spine
engaging your abs as you lengthen
your arms alongside your body,
keeping shoulders back and down.
Inhale through your nose for 5 counts
as you pump your arms back. Exhale
through your mouth for 5 counts
contracting your abs as you
continually pump your arms. Keep
the body stable as you pump the
arms with control.
One set equals 10 pumps. Do 5 to 10
sets.
5. Pelvic Tilts
Come to hands and knees. Place your
wrists slightly forward of your
shoulders and your knees under your
hips. Neutralize your spine. Inhale as
you arch your back lifting your
tailbone and sitting bones up. Then
exhale as you tuck your tailbone
under and round your back. Draw
your abs in and contract pelvic floor
muscles. Repeat 8 to 10 times. Rest
back to your heels as needed.
6. Clams (see fig 4)
Lie on your right side with legs bent
slightly in front of you. You can place
a pillow or folded blanket under your
head and another flat pillow or
folded blanket under the side of your
belly for support. Stack your knees
and hips on top of each other and
keep your spine straight and
abdominals engaged. Your left hand
can be on your belly or behind your
head. Keep the insteps of your feet
touching and lift your left knee off
your right only as high as you can
without moving your body. Do not roll
back on your hips or let your feet
come apart. Lower the leg back to
the start position. Repeat 8 to 10
times. Switch sides.
You can see all of these positions on
our website:
www.fitnessincentive.com/pilatesand-pregnancy
Dina Voigt is a certified Pilates, yoga &
spin instruct