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5 Daily Pilates Core Moves in 5-Minutes (Pregnancy Friendly): With Video Demonstration

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Here are my 5 Daily Pilates Core Moves in 5 Minutes (Pregnancy Friendly) that keep my core in shape during pregnancy. I recommend doing these exercises regularly, pregnant or not. Doing this 5-minute regiment 4 to 5 days a week will shape your core during pregnancy, shorten labor and delivery, and postpartum recovery. Watch the video demonstration to see how they are done, and further explore these movements right along with me in my Daily Core Flow Class #106 on the PILATESBODY On-Demand App!

5 Daily Pilates Core Moves in 5 Minutes Pregnancy Friendly Video Demonstration PILATESBODY by Kayla pilates studio instructor long lake minnesota

Achieve Core and Back Strength with Pilates

As I am moving through my 2nd pregnancy, and now well into my 2nd trimester, I am already feeling the importance of core strength. But I also am noticing how much more difficult it is work those eight or so inches that run from the top of your stomach to your pubic bone!

Today, I am sharing with you my 5 Daily Pilates Core Moves in 5-Minutes (Pregnancy Friendly) with video demonstration to help you have a strong core and lower back, pregnant or not!

Benefits of Core and Back Strength during Pregnancy

Going into pregnancy with strong abdominals and continuing to strengthen them throughout pregnancy, you are going to prevent back problems and have an easier time when it comes to pushing during labor. Recovery in the midsection is also going to be more rapid postpartum.

Some people say that a fit belly and strong lower back can shorten delivery times. Although there is not any proof of this, I felt this was the case during my first labor and delivery. To attain that trifecta of minimal low back problems, easier labor, and a quicker recovery postpartum, you need a strong core. What does a strong core mean exactly?

Working the Transverse Abdominis

True core strength focuses on the deep abs called the transverse abdominis, not the rectus abdomens muscles (the rectus abdominis muscles are responsible for the six-pack and bending forward, or crunching). Eventually, crunching is out of the question during pregnancy as back laying become uncomfortable into the 2nd trimester. Working the rectus abdominis incorrectly during pregnancy can cause diastasis recti, where the outermost muscles separate. So, when working the transverse abdominis, pregnant or not, always focus on drawing the belly button in and up and holding it there while strengthening.

5 Daily Pilates Core Moves in 5-Minutes (Pregnancy Friendly)

Here are my 5 Daily Pilates Core Moves in 5 Minutes (Pregnancy Friendly) that keep my core in shape during pregnancy. I recommend doing these exercises regularly, pregnant or not. Doing this 5-minute regiment 4 to 5 days a week will shape your core during pregnancy, shorten labor and delivery, and postpartum recovery.

  1. Transverse Abdominal Breathing – Stabilize trunk and focus on lifting naval up without moving the spine.
  2. Pelvic Rocking – Concentrate on just moving the pelvis from the lower abs avoiding a full cat stretch.
  3. Pelvic Tilt – Tucking the hips just from lower belly activation. Think of moving just the space between the naval and pubic bone.
  4. Spinal Balance – Hold center. Avoid rocking side to side while keeping the belly button in the middle of the mat.
  5. Side Squeeze – Begin with transverse abdominal breathing and concentrate on activating the obliques by lifting the hip to the arm pit without swaying to the opposite side.

Watch the video demonstration below to see how these 5 Daily Pilates Core Moves are done, and further explore these movements right along with me in my Daily Core Flow Class #106 on the PILATESBODY On-Demand App!

Video Demonstration: 5 Daily Pilates Core Moves in 5-Minutes (Pregnancy Friendly)

Did you try them?

If you tried my 5 Daily Pilates Core Moves in 5-Minutes, tell me how they went! I would love to hear from you!

Your Friend & Pilates Expert,

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Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand

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Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.

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