Squats
Why it’s great:
Squats help to strengthen the legs and build stamina. They also help to stretch and strengthen the pelvic floor and improve flexibility.

When to do:
All trimesters

How many sets:
Start with 1 set of 10 squats per day, build up to 2 x 20 squats in 2nd & 3rd trimester

Remember to keep your self hydrated. Listen to your body and don’t over exert. Ensure your kneecaps are tracking over your 2nd toe, and you are weight back like you are sitting on a chair. Keep a straight back. Avoid rounding your lower back.

 

Push Ups against the wall
Why it’s great:
These help to build strength in your upper body to prepare you for carrying your baby.

When to do:
All trimesters

How many sets:
Start with 1 set of 8
push ups build up to 2 x 8
push ups per day

Remember to keep yourself hydrated. Listen to your body and don’t over exert. You can have your legs slightly apart, or together if it feels comfortable. Flat feet or lifted heels if you are not cramping. Have your body on an angle, supporting your back by engaging your core during the exercises.

 

Glute Stretches
Why it’s great:
These are great to keep your muscles supple and to help relieve or prevent back pain.

When to do:
All trimesters

How many sets:
Start holding 30 secs each side.

Seated on a chair, cross one ankle over the opposite thigh. Keep the shinbone on the thigh, more than the ankle joint. This maybe enough stretch for you. If not keeping a straight back hinge your chest slightly forward. Repeat on the other side.


 

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About Emma Jory

Emma is an internationally certified Pilates, Yoga, Barre and Fitness Instructor, as well as Health Coach. She specialises in Women’s Health, specifically pre and post natal exercise. She has been teaching since 2003, and it's her passion to help clients love their body and make exercise part of their life, keeping them pain-free and feeling great. She loves supporting women through their Pre & Post Natal journey and has incredible results healing Diastasis Recti, assisting women to improve pelvic floor health and educating them around an easier and speedier birth.

Emma founded and operated a successful Pilates studio in Sydney Australia, which she sold in 2014 to move to Malaysia with her husband. Her studio was an international educational hub, regularly hosting Pilates Teacher Training courses and was the first to offer Barre in Australia. During this time Emma Also be sure to follow Emma on Instagram and Facebook, and say hi! She loves connecting. travelled throughout Australia and Asia as a Teacher Trainer, training new instructors in Barre. She has been featured in various magazines and has trained many celebrities. Her knowledge is sought after by many who have experienced the positive changes through her teachings. She is now happy to be helping more people experience the benefits of Pilates through her online studio www.epilatesonline.com. Emma believes everyone should have access to an education about their body, to assist in alleviating pain, improving posture & confidence, gaining better life balance and improving overall fitness and wellbeing.

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