Quelle: https://www.folio-familie.de/https://www.folio-familie.de/en/pregnancy/sport-relaxation/video-pilates-pregnancy/exercise-1-warm-up.html

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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
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Vitamin B12
Vitamin D3

If required in pregnancy
For well-being during pregnancy

Nausema®
vitamin B6
Vitamin B1
Vitamin B12

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

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Exercise 1: Warm up

Stand up with your legs hip-width apart. While breathing in, raise your outstretched arms to the side above your head and bring them down again as you breathe out; circle your shoulders, ensuring that you push them right back, and then change direction; lower your shoulders and move your head in a circle, ensuring that you do not stretch your neck too far back. Change direction; move your arm forward, above your head and behind you in alternation.

Individual exercises

Pilates warm-up exercise
Exercise 1:
Warm-up exercise
Pilates exercise: Basic cat
Exercise 2:
Basic cat exercise
Pilates exercise: Back stretch
Exercise 3:
Back stretch
Pilates exercise: Power for your back
Exercise 4:
Power for your back
Pilates exercise: Strengthening your lower back
Exercise 5:
Strengthening your lower back
Pilates exercise: Shoulder bridge
Exercise 6:
Shoulder bridge
Pilates exercise: Strengthening your legs
Exercise 7:
Strengthening your legs
Pilates exercise: Twist
Exercise 8:
Twist
Pilates exercise: Side stretch
Exercise 9:
Side stretch
Pilates exercise: Stretching the shoulder girdle
Exercise 10:
Stretching the shoulder girdle
Pilates relaxation exercises
Exercise 11:
Relaxation exercises