This is called the bridging exercise and is one of many available pilates exercises for. Not only does it promote stability, as well it promotes engagement too. Here, we are targeting the muscles that sit behind the body, particularly your buttocks and also your hamstrings.
Setting up is crucial, you need to lie on your back on a mat – feet flat on the floor, with your legs bent knees. We want the legs to be hip distance apart and see that your weight is evenly distributed across your feet, the muscles of the upper back and lower back. Keep your arms straight down by your sides.
Set your core muscles, pelvic muscles rising and pulling the naval deep into the spine. Take a breath in, and as you breathe out you’re going to gently transfer your weight onto your feet and legs as you roll sequentially through the spine beginning with the lower back. Start to transfer the weight over your legs and feet, rising up, sending your hips nice and high towards the ceiling, tighten your butt muscles at the top. Inhale to stay in this position for a count of 5 and exhale to roll down. Again, take a breath in and as you breathe out, start to roll down through the top of the spine into the centre of your back and sequentially down to your tailbone. Continue to maintain core activation and watch for neck and shoulder tension and make sure that your knees are not dropping out to the sides. Take a breath in, tighten up your waist and again exhale to sequentially roll down to set your body back into the neutral zone.
It is recommended that you do three sets of this exercise, performing between eight and 10 repetitions for each set, and again if you’re feeling any tension in your lower back check your alignment or discontinue the workout.
For more information and more pilates exercises for pregnant women, take a few moments to relax and watch this video: