Today, we’re gonna show you some exercises
that you still can and should do in your third trimester. Just make sure you talk to your
doctor and get the green light. With me today is Natalia. She is in her third trimester.
Now, we’re gonna do some pilates based exercises that are more for core conditioning, a little
bit of shoulder stability and mainly the glutes. Now, when you’re in your heavier trimesters
and there’s more of a bump, you wanna be able to provide a bolster or pillow underneath.
It should provide a little more comfort during your movements. The first one is called a
mermaid. Here is the set up. The knees are together, both feet together. Pivot them up
and then using the top knee, open up. Very good. I recommend that you do at least 20
to 25. You’ll really feel the glutes working and you’ll also be able to stabilize through
the hips, keeping the shoulders down and back. Last three. Very good. Two and one. Down.
Go the feet. The second one are basically called clams. Again, it’s the gluteal area,
bottom leg stays where it is. Top ankle. Top knee. Lift up all the away and lower down.
Good. So, you’ll notice that Natalia is doing a good job of keeping her shoulders down and
back and her hips nice and stable isolating the glutes by lifting the weight to the leg.
Let’s go three from here. Two. Good job. And one. Can you feel your booty? Good. So, on
the third one, we’re just gonna call them windshield wipers. Bottom leg stays where
it is, top leg extends. Point your toe a little ballerina and then from here, lift and lower
all the way and again trying to at least 20 to 25 repetitions. So, you wanna do these
three movements at least 20 to 25 repetitions each at least twice a week. Just because you’re
in your third trimester doesn’t mean you don’t wanna get your button gear.