Quelle: https://www.folio-familie.de/https://www.folio-familie.de/en/pregnancy/sport-relaxation/pilates-exercises-pregnancy.html

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All you need during every phase

Phase 1
From planning a baby up to the end of the 12th week of pregnancy

Folio® forte
Vitamin B9 (800 µg of folic acid)
Vitamin B12
Vitamin D3
Iodine
Folio® forte iodine-free
Vitamin B9 (800 µg of folic acid)
Vitamin B12
Vitamin D3

Phase 2
From the 13th week of pregnancy and up to the end of the breastfeeding period

Folio®
Vitamin B9 (400 μg of folic acid)
Vitamin B12
Vitamin D3
Iodine
Folio® iodine-free
Vitamin B9 (400 μg of folic acid)
Vitamin B12
Vitamin D3

If required in pregnancy
For well-being during pregnancy

Nausema®
vitamin B6
Vitamin B1
Vitamin B12

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SteriPharm Pharmazeutische Produkte GmbH & Co. KG

Special Pregnancy Pilates

Pink Lady

Pilates is ideal during pregnancy. This is because it is a gentle but effective form of gymnastics which gets your circulation going, keeps you agile and strengthens your muscles. Try it out!

You can follow the Pilates exercises easily – either exercise by exercise using the following illustrations or as a complete video training (in German).

On the corresponding Pregnancy Pilates card (in German), you will not only find the exercises but also a multitude of information on nutrition, sport and relaxation.

>> Download Pregnancy Pilates card (DE)

>> Order Pregnancy Pilates card free of charge (DE)

Relaxation in the foetal position


Sit on your lower legs and touch the mat with your forehead. Your arms should be next to your body with the backs of your hands on the floor. Breathe deeply and evenly into your back.

Relaxation lying on your side


Alternative for women at the later stages of pregnancy: Lie on your side and stretch out the arm which is touching the ground; your other arm should rest on your body at chest height. You legs are bent and one foot is lying on top of the other. Breathe deeply and evenly into your back.

Exercise 1: Warm up

Stand up with your legs hip-width apart. While breathing out, move your outstretched arms, one after the other, in a large arc far behind your back, ensuring that your shoulders are down. Repeat 5 times for each arm. After this, move your head round in a circular motion, being careful not to roll it too far back. Continue breathing calmly.

Repeat this exercise, rolling your head 5 times to the right and then 5 times to the left.

>> Watch a video of this exercise (in German)

Exercise 2: Basic cat exercise

Go onto all fours; your hands should be below your shoulders, your knees hip-width apart and your arms slightly bent. While breathing out bend your pelvis inwards and gently lower your head, so that you form the shape of a raised cat’s back. As you breathe in, slowly roll back into the original position, vertebra by vertebra.

Repeat the exercise 5 times.

>> Watch a video of this exercise (in German)

Exercise 3: Back stretch

Go onto all fours; while breathing out move your head sideways towards your buttocks; breathe in as you return to the original position. Your arms should remain slightly bent. Turn your head sideways to the left and then to the right in alternation.

Ensure that you do this a total of 4 times on each side.

>> Watch a video of this exercise (in German)

Exercise 4: Power for your back

Stay on all fours. Lift your left arm and the right leg as you breathe out; you should look down at the mat as you do this. Stretch out your arm and leg and keep your back straight. As you breathe in return to the starting position and change sides.

Repeat the exercise 5 times.

>> Watch a video of this exercise (in German)

Exercise 5: Strengthening your lower back

Sit down with your legs bent and hold the back of your knees with your hands. Your back should be straight and your shoulders relaxed. While breathing out draw your pelvis inward and lower your head at the same time. As you breathe in, return slowly to the original position by rolling your spine up from the bottom to the top.

Repeat the exercise 10 times.

>> Watch a video of this exercise (in German)

Exercise 6: Shoulder bridge

Lie on your back, bend your legs and place your arms next to your body. Push your pelvis upwards as you breathe in and roll your spine upwards vertebra by vertebra until you are resting on your shoulder blades. Breathe in through your nose and slowly lower your body vertebra by vertebra, ensuring that your breathe out through your mouth.

Repeat the exercise 5 times.

>> Watch a video of this exercise (in German)

Exercise 7: Strengthening your legs

Lie on your side. Stretch out the arm which is touching the ground; your other arm should rest on your body at chest height and your legs should be bent. Lift the leg lying on top and move it in a small circular motion. Your back should remain straight and you should look straight ahead; ensure that you tense your pelvic floor. Then change directions and repeat the exercise.

Repeat the exercise 15 times in each direction and then repeat on the other side of your body.

>> Watch a video of this exercise (in German)

Exercise 8: Twist

Sit up and stretch your left leg out. Place your right foot over the left leg. Now lay your arms parallel next your right knee; the palms of your hands should be touching. As you breathe out, guide your right arm backwards as you twist around. Ensure your shoulders are relaxed, keep your back straight and tense your pelvic floor. Return to the original position while breathing in.

Repeat the exercise 10 times and change sides.

>> Watch a video of this exercise (in German)

Exercise 9: Side stretch

Sit with your legs crossed, extend your arms to the sides and tense your pelvic floor. Stretch your body to the side as you breathe out, rest one arm on the floor and stretch your other arm to the side far above your head. Breathe in as you return to the original position; pull your elbows to your body, put your shoulders back and stretch your arms out to the sides again. Change sides.

Ensure that you do the exercise a total of 5 times on each side.

>> Watch a video of this exercise (in German)

Exercise 10: Stretching the shoulder girdle

Sit upright with your legs crossed. Guide your right hand to your left ear and gently pull your head to the right side. Briefly relax and move your head back to the centre. Change sides. Then join your hands behind your head and pull your head forwards. Slowly roll your head back again. Do not forget to breathe.

Do this exercise one time only on each side.

>> Watch a video of this exercise (in German)

Exercise 11: Relaxation

Stand up with your legs hip-width apart. Circle your shoulders from front to back. As you do so, pull your shoulder blades together. Change direction. Repeat 10 times to the back and 10 times to the front. Then pull your shoulders up. Breathe through your nose as you do so. Hold briefly and lower your shoulders gain as you breathe out.

Repeat the exercise 5 times.

>> Watch a video of this exercise (in German)