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Please click the button below to download your free guide: Movements to Avoid by Trimester/Belly Size. It is important to also go by the belly size because these guidelines are based on how much extra weight/pressure is put on the mother's abdomen and pelvis. For example, those carrying multiples (twins, etc.) will naturally have a quicker growing belly than those carrying one baby.

Be sure to save the guide to your computer for future reference. It will also be emailed to you.

Exercises for During Pregnancy

According to the American College of Obstetricians and Gynecologists (ACOG), those with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercise before, during, and after pregnancy. It is recommended to participate in light to moderate-intensity exercise for at least 20-30 minutes per day on most or all days of the week, and adjusted as medically indicated.

Benefits of Pilates During Pregnancy

Physical Benefits

  • Strengthens the pelvic floor and core muscles balancing flexibility and strength

  • Improves posture and alignment which helps prevent pregnancy-related aches and pains

  • It is low impact and emphasizes joint stability. Due to the increase in the hormone, relaxin, the ligaments are more relaxed and unstable during pregnancy, specifically in the pelvis.

  • Helps to balance blood pressure, prevent varicose veins, reduce water retention and gestational diabetes

  • Prepares the mother for labor and delivery and expedites postpartum recovery

  • Helps prevent or manage diastasis recti (separation of the abdominals)

Mental & Emotional Benefits

  • Creates greater awareness of the body as it goes through so many changes

  • Balances the mind and improves control over thought and emotions

  • Improves sleep, mood, energy, and self-esteem

  • Releases endorphins which are hormones that help make you feel good, assist with labor, and help prevent postpartum depression

  • Teaches the mother how to breathe efficiently, meditate, and relax

  • Self-care and a very special time for the mother to dedicate to herself before baby comes

“I have been working with Ale virtually throughout my pregnancy and into a year postpartum, and it has been a fantastic experience! I completed the Boston Marathon with her help. She personalizes each workout to where you are at. The workouts are fun, impactful, and challenging. I highly recommend working with Ale if you want to meet your fitness goals.”
— Annalisa P. from Switzerland

Membership 

Includes:

  • Unlimited Access to Video Library

  • Discounted 1-on-1 Sessions

  • Use code “NEW” at checkout to get $10 off your first monthly payment! Annual payment is already discounted (get 2 months free)!

  • Note: It is essential that you get medical clearance before beginning any exercise regimen.

$29.00
Every month
$290.00
Every year

1-on-1 Sessions

Price = $85 for 50-minute session ($80 intro special)

Members discount = $75 for 50-minute session ($70 intro special)

Note: It is essential that you get medical clearance before beginning any exercise regimen.