Pregnancy Pilates Method

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Four Sides Pregnancy Pilates Method

Our Pregnancy Pilates program is designed to strengthen & mobilise your body whilst adapting to its changing needs through each trimester of your pregnancy. Written & taught by Megan, Physio, Pilates Instructor & author of “Stronger, an honest guide to healing & rebuilding after pregnancy and birth”. You’re in safe, expert hands.

In each trimester you will have 4 videos to select from that suit what your body needs over these weeks. As your body changes & your baby grows, move through the trimester programmes to keep on track with your strength & mobility that is attuned to your changing needs.

Click on trimester 1, 2 or 3 below to access the video workouts that suit your stage of pregnancy. Or follow through your entire pregnancy journey with 12 months access.

12 MONTH ACCESS
TRIMESTER 1 ACCESS
TRIMESTER 2 ACCESS
TRIMESTER 3 ACCESS

In this series I am joined by friend, reflexologist & Founder of Post-Partum Plan – Meg Murray Jones. It felt right to come together on this project as both of our business’s are built on our dedication to supporting mothers. We share the passion of empowering women to thrive, feel strong & build the emotional & physical foundations to last a lifetime of parenthood.

Meg joins me in her third pregnancy to share with you the program that she has followed throughout to maintain her strength. 

Read more about post-partum plan here.

TRIMESTER 1: set the foundations & activate your core

Trimester 1

We focus on the Pilates principles. Whether you are new to Pilates or a seasoned pro, workouts now can feel very different to before & we want to ensure you start off in the best way. 

This series of exercises will teach you pelvic stability & strength. Working to gain & maintain good posture, strength & flexibility.

Whilst you may not be feeling your best at this time, exercise is recommended to maintain a happy & healthy body & mind. Pilates is the perfect way to maintain your fitness & cope with all of the systemic changes you may be feeling including nausea, fatigue & shortness of breath.

You can safely start this program if you are preparing for a pregnancy or if you’re already a regular exerciser. Otherwise hold off until your second trimester to start an exercise program – RCOG.

Kit you will need:

Soft pilates ball
Resistance band & mini loop
Cushion to support your head

TRIMESTER 1 ACCESS
12 MONTH ACCESS

FOUNDATIONS

Setting everything up! Your introduction to the tools we will use throughout this pregnancy Pilates program. Start here with strength in your core foundations; your pelvic floor & pelvic stabilisers.
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POWER SETS

Resistance & repetition will challenge your muscles. You'll feel the burn as we work on low impact, high intensity Pilates exercises appropriate to that start of your pregnancy.
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THE CORE

In this Core class we build upon your foundations, just in the way you would build a house. With your stable base, your core strength, we can challenge your strength & endurance throughout your whole body.
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TO TREAT

Maybe you're starting your pregnancy with pre-existing injuries or perhaps wanting to prevent pain & dysfunction. Pilates is recommended for both & we will guide you through the best mix of strength & mobility to treat and alleviate pain.
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FOUNDATIONS

As we move out of lying we will teach you how to find, feel & strengthen your pelvic floor & core in new positions. Lying is not recommended beyond 16 weeks, so instead we focus on positions that support your posture & pelvic stability.
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POWER SETS

Your power sets for this trimester focus on strengthening your glutes, adductors & upper body. These powerful sequences are designed to challenge your endurance increase your heart rate. Both of which are great for you and your baby.
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THE CORE

We will build on your strength in this trimester as we work on functional movement. In this trimester we see your baby move up & out of your pelvis & watch your bump begin to grow. With this comes postural & flexibility challenges that we will address in this Core series.
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TO TREAT

Trimester 2 is the most common time for pelvic girdle pain to set in. So this physio inspired Pilates class targets the mechanics & strength of your pelvis to prevent & alleviate dysfunction.
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Trimester 2: consolidate your strength & maintain your posture with your growing bump

Trimester 2

This trimester is all about maintaining your strength, balance & mobility as we start to see your body change & your baby grow. 

From now we move you out of lying into more functional positions that suit you & your body better.

The second trimester is often when mothers start to experience back & pelvic pain. So as well as working on strength we will address this with physiotherapy techniques to prevent & alleviate discomfort.

As your baby bumps grows we will work on spinal alignment & posture to support our changing body.

Kit you will need:

Soft pilates ball
Resistance band & mini loop
Cushion to support your head

TRIMESTER 2 ACCESS
12 MONTH ACCESS

Trimester 3: maintain strength & to prepare for labour & your post-natal recovery

Trimester 3

Join us as we consolidate your Pilates moves & keep you feeling strong & flexible right up until the day you meet your baby. 

Exercise through pregnancy is not only safe but recommended to keep you healthy in body & mind. Also you can pass on the benefits to your babies in utero! 

Pilates is a great form of exercise to keep up with throughout all three trimesters as it focuses on your foundations. The strength in the centre of your body. This is the part of the body that is challenged the most by pregnancy & birth 

Kit you will need:

Soft pilates ball
Resistance band & mini loop
Small Cushion to support your bump & one for your head!

TRIMESTER 3 ACCESS
12 MONTH ACCESS

FOUNDATIONS

The foundation of this trimester is your pelvic floor! We will concentrate on position where you can engage, lift & maintain your pelvic floor strength under the wight of your growing baby.
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POWER SETS

Whilst we start to work on shorter sets, we will continue to use We will use resistance bands to maintain your strength. We will focus on your technique as baby grows & your endurance is challenged.
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THE CORE

Your core Pilates workout continues to focus on functional pelvic floor & core. That is pelvic floor with movement & breath control. We will utilise positions which support your bump & maintain great postures.
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TO TREAT

We will combine Pilates & Physiotherapy techniques to alleviate common ailments of the third trimester. We will take the weight of your wrists, be mindful of swelling & teach positions to ease & release. As well as preparing you for labour.
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We have partnered with Postpartum Plan to bring you trimester 2 & 3 of this pregnancy Pilates program.

Postpartum Plan is an online village of experts to support a new mother & all post-partum parents.

You will have access to; physio, doula, nutritionist, breath-work, yoga, pilates, emotional health therapist, GP & more.

From mindset to movement, recovery to nutrition; it is all here. 

To celebrate our partnership & support you as you move towards birth & parenthood, Postpartum Plan is offering 20% of membership with the code FOURSIDES20. Click here to redeem