We begin by grounding in a seated rollback core sequence, using the ball to support the lumbar spine as we flow through rollbacks, overhead presses, chest expansions, single leg marches, and Russian twists.
Next, we utilise a medium weight to intensify a single leg glute bridge sequence paired with a chest press and single arm/ leg extension.
From there, we transition into an oblique side over sequence, using our pilates ball to lengthen the waist with a chest expansion, knee to elbow crunch, and a smooth transition from a crouch back to a pike.
We then stand, using both medium weights, to move through squats with bicep curls, single arm rotating overhead presses, and a dual dumbbell overhead press.
After a standing core integration with single leg marches, we repeat on the other side, staying focused on controlled, purposeful movement throughout.
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.
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