We begin by connecting to the core in a supine, unweighted sequence, with the Pilates ball supporting the mid back as we engage the rectus abdominis and obliques.

From there, we stand, using our core strength to balance as the ball rests under the rear foot. We work through a hinge to row and scooter with a ball roll variation, integrating a rear delt fly to challenge the upper back.

After a seamless transition, we drop into a plank to push up sequence, modifying push ups or progressing to full ones, piking the knee toward the nose and rolling the ball inward.

From there, we lie on our side, holding a light hand weight on the outer thigh working through clams, extensions, and circles to fire up the glute medius.

Returning to standing, we elevate both heels on the ball (or block if preferred), integrating light upper body movements as the quads engage and balance stabilises. We repeat these standing, planking, and side lying sequences on the other side, finishing with a soothing pigeon pose to release and lengthen the glutes.

IMPORTANT DISCLAIMERS
If you are pregnant, please consult your healthcare professional before participating in any exercise program.

If your pregnancy is considered “high risk” for any reason, or if you have certain health conditions that may create additional risks from exercise, you should not take classes within this program.

Please remember that each pregnancy is different, and every woman’s health and fitness level is unique, you should monitor your intensity level throughout each class, and adapt the exercises to fit your own comfort and fitness level.