Pilates and Pregnancy – Week 26: Squats and Low Frogs

Welcome back to our Pilates and Pregnancy blog. This week the baby is around 2.2 pounds and 15 inches long! Instead of measuring from crown to rump (which they do at the beginning because baby is all curled up), they now measure from head to heel. For those of you who like to visualize, he’s about the length of a cucumber.

This week I’ve noticed that my workouts are really challenging. I commented to Carey that I could understand why some women stop working out at this point in their pregnancies! However, I always feel better after moving and this week was no exception.

Carey had me working on the Chair, which was wonderful. I’m almost to the end of the second trimester and so the focus of our private sessions has shifted slightly from core and total-body strengthening to preparing for labor. We did a lot of hip opening, including a few variations of squats. Instead of focusing solely on strengthening my body to carry this baby, we’re also focusing on learning to let go when it is time to deliver.

Some of the exercises that we did this week included a great piriformis stretch where I was seated on the Wunda Chair with my right foot on the paddle and my left foot crossed over my right knee. Instead of leaning forward to stretch, I simply let the spring of the paddle lift my right leg up, giving a nice stretch in the back of my left hip/glute.

We also did a fun variation of Standing Front Push Down. Standing in front of the chair, I took a wide, turned-out stance. I raised my arms and rounded my spine forward toward the chair, with my hands eventually reaching the paddle. Instead of leaving my legs straight (like the traditional version), I bent into a squat as I pushed the paddle down. At the bottom, my heels lifted away from the ground slightly and I arched into a small extension. Then, reversing that movement, I rounded my spine and straightened my legs to come back to standing. I could really feel the stretch in my hips as I went into the squatting position (which, Carey assures me, is a great position to labor in – uff da!).

Finally, we did a version of Low Frog with the bottoms of my feet touching and my knees out wide (see picture below). For Low Frog, you are lying on your back in front of the Chair with your feet on the paddle. Traditionally we have our heels on the paddle with our feet in a Pilates “V,” but this time I brought the bottoms of my feet to touch, which allows for more hip opening. The two pictures on the right show the starting and ending positions of the paddle. The picture on the left shows my ever-growing belly!

See you next week,

-Cassie