The Pilates Lab

Tight inner thighs? Pelvic pain?👇🏼

This is a go-to exercise I give pregnant clients to help them lengthen their pelvic floor muscles and adductors. We want these areas to remain strong, but also need them to stay supple—especially the closer you are to your due date!

▫️Keep hips and sacrum level, and start with a small range of motion.

▫️Gradually rock the pelvis farther back without tucking the tail under.

▫️Take deep breaths. Imagine you could wash your pelvis with your breath—think of sending air all the way down between your legs. Keep the pelvic floor relaxed as you exhale.

▫️Try lowering to the forearms and hold this position for several breath cycles.

✨PSA: This stretching series is for everyone! You don’t have to be pregnant to benefit from prenatal pilates!

I love working the arms and shoulders while building some serious 🔥 in the legs.

These pliés with the push through bar build extra strength via isometric holds.

With pliés, keep posture more vertical instead of hinging forward from the hip. It won’t take long for you to feel the work in the quads😈

You don’t need the Cadillac to take advantage of this series. See stories + highlights to replicate this at home!

Pilates is all about movement and breath. You can find the benefits of a moving meditation through any exercise series by coordinating and noticing your breathing patterns 🌬

In this variation of “three part breathing” I’m focused on smooth continuous breathwork throughout. This helps me find integrity at each point of the exercise, efficient movement patterns during transitions, and supple core engagement.

As we slow down and focus on the sensations of movement, we become more in tune with our bodies and with ourselves 🦋