Pregnancy Pilates Package

Pregnancy Pilates Package

For these classes you will need a pilates ball, a long resistance band and an optional loop resistance band. If you'd like to purchase an equipment pack for $29, please email [email protected]. Some classes use equipment that you will already have at home, but you may prefer to get all the equipment before starting the program.
Our classes will take you from your first trimester right up until delivery. Before you start, read the following to understand how the programme is designed to take you through your pregnancy safely. Please also read the downloadable PDF "Guidelines for Exercise in Pregnancy" before you start.

How to use the classes:
We have designed the pilates programme specifically for each stage of your pregnancy in 4 week sections. You should follow the stages of our workouts week to week, but you can also choose to do a class from later on in the programme. Once you reach the next stage of your pregnancy, avoid choosing a class from a previous stage, for safety reasons. We have created an optional Workout Calendar for each stage, which you may like to follow.

We also have a section of Extra Workouts which can be done as additional classes at any stage in the programme. The Cardio Workouts are short, interval based workouts which are designed to get your heart rate up. As long as you are cleared to exercise by your LMC these workouts are safe to do at anytime in your pregnancy. However you should ensure that you listen to your body and always stick to the recommended moderate level of exercise intensity. You can add these shorter cardio workouts onto to any pilates class to increase the overall work of your exercise session. Or you can do the workouts on their own for a quick, higher intensity workout session.

What you will need:
For the classes you will need a pilates ball, a long resistance band and an optional loop resistance band. If you'd like to purchase an equipment pack for $29, please email [email protected]. We also use some light 1-2kg hand weights but you can use tinned cans as a substitute.

Disclaimer:
Please consult your doctor before starting this exercise programme. As with any exercise programme, if at any point during the class you begin to feel faint, dizzy or have any physical discomfort, you should stop immediately and seek medical advice. We also recommend a pelvic floor check with a pelvic health physiotherapist at some stage in your pregnancy to ensure you are performing the pelvic floor exercises, and core exercises correctly. 20 weeks is a good time in your pregnancy to do this.
Unity Studios will not be responsible or liable for any injury or harm you sustain as a result of our Pilates programmes.

Enjoy! And please email any feedback to us.

Pregnancy Pilates Package
  • Weeks 1-12: Full Body With Ball

    This class is suitable for anytime in your first trimester up until 12 weeks. This is a full body workout using the ball.

  • Weeks 1-12: Arms, Abs & Glutes

    This class is suitable for anytime in your first trimester up until 12 weeks with a focus on deep abdominals and gluteal strength.
    You will use your ball, a towel or a cushion and 1x 1kg weight.

  • Weeks 1-12: Arm & Leg Workout

    This class is suitable for anytime in your first trimester up until 12 weeks. We focus on leg and arm strength.
    You will need your ball, your band and 2x 1kg weights. Sophie uses her long band tied in a loop, but you can choose to use your loop resistance band if you have one instead.

  • Weeks 1-12: Abs & Legs with Ball

    This class is suitable for anytime in your first trimester up until 12 weeks. This class focuses on abdominal and lower body strength.
    You will need your ball.

  • Weeks 12-16: Core & Glutes with Ball & Band

    This class is suitable for 12-16 weeks but can also be done anytime in your first trimester. This class focuses on core and glute strength.
    You will need your ball and your band.

  • Weeks 12-16: Arm & Core Strength

    This class is for 12-16 weeks pregnant or anytime before that. We work on deep abdominal endurance and arm strength.
    No equipment needed for this workout.

  • Weeks 12-16: Full Body Ball Workout

    This class is for weeks 12-16 of your pregnancy but is suitable for anytime prior to that. Full body work out with a focus on deep core.
    You will need your ball.

  • Weeks 12-16: Legs & Core with Band

    This class is for weeks 12-16 of your pregnancy or anytime before that. This is a legs, glutes and core focused workout.
    You will need your resistance band. Sophie uses her long band tied in a loop, but you can choose to use your loop resistance band if you have one instead.

  • Weeks 16-20: Arm & Leg Band Workout

    This class is suitable for 16-20 weeks of pregnancy or anytime prior to that. This is a leg and arm workout using your band.

  • Weeks 16-20: Shoulders, Legs & Balance Challenge

    This class is suitable for weeks 16-20 of pregnancy or anytime before that. This class works on shoulder & arm strength, legs and balance.
    You will need your band. Caitlin uses her long band tied in a loop, but you can choose to use your loop resistance band if you have one instead.

  • Weeks 16-20: Pelvic Stability & Arms

    This class is for weeks 16-20 of your pregnancy or anytime prior to that. This class focuses on pelvic stability, glute and arm strength.
    You will need your ball and your resistance band. Sophie uses her long band tied in a loop, but you can choose to use your loop resistance band if you have on...

  • Weeks 16-20: Glute & Pelvic Strength

    This is a class for weeks 16-20 or anytime before that in your pregnancy and focuses on gluteal and pelvic stability and strength.
    You will need your ball and your band. Laura uses her long band tied in a loop, but you can choose to use your loop resistance band if you have one instead.

  • Weeks 20-25: Upper Body & Posture with Band

    This class is suitable for weeks 20-25 or any stage before that. This class focuses on upper body and postural strength.
    You will need your band, a towel and yoga block.

  • Weeks 20-25: Leg & Arm Strength

    This class is for 20-25 weeks of your pregnancy or any time before that. This workout focuses on legs, shoulders and arms.
    You will need your ball, a yoga block or book and 1x 1kg weight.

  • Weeks 20-25: Full Body Ball & Band Workout

    This is a class for weeks 20-25 of pregnancy but can be done anytime before that as well. This is a full body workout using your ball and band.
    Caitlin uses her long band tied in a loop, but you can choose to use your loop resistance band if you have one instead.

  • Weeks 20-25: Upper and Lower Body Workout

    This class is suitable for weeks 20-25 of your pregnancy or any weeks prior to this.
    You will need a chair, your ball and 2x small hand weights or tinned cans.

  • Weeks 25-30: Glute & Leg Workout

    This is a class for weeks 25-30 or any time in your pregnancy before that. We focus on glute and leg strength and endurance
    You will need your ball and the edge of a sofa or chair.

  • Weeks 25-30: Fully Body & Balance

    This is a class for weeks 25-30 of your pregnancy but also suitable for anytime before that. Full body strength and balance challenge.
    You will need your band.

  • Weeks 25-30: Arms & Glutes with Weights

    This class is suitable for 25-30 weeks of your pregnancy or any week before that. In this class we work on shoulders, triceps, glutes and pelvic floor strength.
    You will need 2x light hand weight or 2 tinned cans.

  • Weeks 25-30: Leg Strength

    This class is suitable for weeks 25-30 of your pregnancy or any weeks prior to this. This workout focuses on the lower body- legs and glutes.
    You will need your ball.

  • Weeks 30-35: Full Body Strength with Band

    This class is for weeks 30-35 of your pregnancy or anytime before that. This class is a full body work out.
    You need a band and a towel or small cushion.

  • Weeks 30-35: Postural Strength & Stretch Class

    This class is suitable for weeks 30-35 or anytime in you pregnancy prior to that. This class focuses on mobility, stretching and postural strength.
    You will need your band. Laura uses her long band tied in a loop, but you can choose to use your loop resistance band if you have one instead.

  • Weeks 30-35: Glute, Leg & Arm Workout

    This class is for weeks 30-35 of pregnancy, but can be done anytime before that. You will get a full body workout including glutes, legs and arms.
    You will need your ball and 2x 1 kg weights, and you will also need some space at the wall for part of the class.

  • Weeks 30-35: Full Body Mobility and Strength

    This class is suitable for weeks 30-35 of your pregnancy or any weeks prior to this. We work on mobilising the spine, shoulders and hips and full body strength.
    You will need your band and your ball for this workout.

  • Weeks 35-40: Strength & Endurance for Labour

    A class for weeks 35-40 of your pregnancy but suitable for any time in your pregnancy. We focus on leg & gluteal strength and building endurance for labour.
    You will need your ball and some space next to the wall to start with.

  • Weeks 35-40: Mobility, Glutes & Pelvic Floor Prep

    This class focuses on weeks 35-40 of your pregnancy but is suitable to do at any stage. We work on spinal mobility, gluteal strength and pelvic floor preparation for labour.
    You will need a chair and either 2 towels or cushions.

  • Weeks 35-40: Full Body Strength & Stretch

    A class for weeks 35-40 of your pregnancy but suitable for any time in your pregnancy. We focus on pelvic stability, upper & lower body strength & mobility and pelvic floor.
    You will need your resistance band and a chair.

  • Weeks 35-40: Arms, Glutes & Mobility

    This class is for 35-40 weeks pregnant but can be done at any other time in your pregnancy. This class focuses on arm and glute strength, spinal mobility, hip opening and pelvic floor muscle relaxation as you get closer to birth.
    You will need your ball, band and a space at the wall to start wit...

  • Cardio Workout- Arms & Core PGP Safe

    This is a pregnancy/postnatal safe cardio class using interval training. It is suitable to do with pelvic girdle pain. If you are postnatal we recommend that you wait until you are at Level 3 of the Postnatal Programme to start the cardio workouts.
    You will need 1 set of small hand weights.
    Duri...

  • Cardio Workout- Legs & Glutes

    This is a pregnancy/postnatal safe cardio class using interval training. It is not suitable to do with pelvic girdle pain. If you are postnatal we recommend that you wait until you are at Level 3 of the Postnatal Programme to start the cardio workouts.
    You will need 1 set of small hand weights.
    ...

  • Cardio Workout- Lower Body

    This is a pregnancy/postnatal safe cardio class using interval training. It is not suitable to do with pelvic girdle pain. If you are postnatal we recommend that you wait until you are at Level 3 of the Postnatal Programme to start the cardio workouts.
    You will need 1 set of small hand weights.
    ...

  • Cardio Workout- Legs & Arms PGP Safe

    This is a pregnancy/postnatal safe cardio class using interval training. It is suitable to do with pelvic girdle pain. If you are postnatal we recommend that you wait until you are at Level 3 of the Postnatal Programme to start the cardio workouts.
    You will need 1 set of small hand weights.
    Duri...

  • Cardio Workout- Legs & Core PGP Safe

    This is a pregnancy/postnatal safe cardio class using interval training. It is suitable to do with pelvic girdle pain. If you are postnatal we recommend that you wait until you are at Level 3 of the Postnatal Programme to start the cardio workouts.
    You will need your loop resistance band or your ...

  • Cardio Workout- Chair PGP Safe

    This is a pregnancy/postnatal safe cardio class using interval training. It is suitable to do with pelvic girdle pain. If you are postnatal we recommend that you wait until you are at Level 3 of the Postnatal Programme to start the cardio workouts.
    You will need a chair and 1x small hand weight. ...

  • Pregnancy Barre - Full Body Workout with Weights & Ball

    Barre is a low impact but high intensity workout. It is a hybrid of elements of dance, Pilates, yoga and strength training. You will need two light hand weights and a soft ball.
    This class can be done at any stage of your pregnancy but take modifications when needed. If you have pelvic girdle pai...

  • Body Changes during Pregnancy and Birth

  • Safe Return to Exercise

  • Early Recovery and Exercise

  • Your Pregnant Body

  • Your Postnatal Body

  • Your Pelvic Floor Muscles

  • Pelvic Floor Dysfunction

  • Pelvic Floor Exercises

  • Checking Pelvic Floor Exercise Technique

  • Breathing with your Pelvic Floor

  • Pelvic Floor Exercise Routine

  • Positioning on the Toilet

  • Rectus Abdominus Diastasis

  • Managing Rectus Abdominus Diastasis

  • Neck, Shoulder and Upper Back Pain

  • Wrist and Hand Pain

  • Calendar Weeks 6-12

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  • Calendar Weeks 12-16

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  • Calendar Weeks 20-25

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  • Calendar Weeks 25-30

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  • Calendar Weeks 30-35

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  • Calendar Weeks 35-40

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  • Calendar Weeks 16-20

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  • Guidelines for Exercise in Pregnancy

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