T2 Workout

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Pilates by Numb3rs

www.experiencepilates.co.uk

Experience Pilates Limited 2004

Take your Pilates session

home with you!This pack forms part of the complete Pilates

by Numb3rs Home Exercise programme

Cath Hopkinson, Pilates SpecialistLancashire, England

Pilates byNumb3rs

Trimester Two

Workout

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Trimester Two WorkoutYour body is changingYour centre of gravity is being altered

You start to glow!

In Pilates we use lateral breathing, but duringpregnancy breathing can become restricted due to

the height of the uterus. The body compensates byallowing the ribcage toflairduring breathing.

If you feel comfortable with Pilates breathing,continue during the exercises, but if you findbreathing difficult you may like to breath at yourown rhythm and time.

At all cost, you should not hold your breath whilstperforming any movement.

Dont forget your Ready to Go!!

This is a stand-alone session your warm up andcool down is built in to this routine.

Enjoy!

Pilates by Numb3rs



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Pilates by Numb3rs

2004 All rights reserved by Experience Pilates Ltd.Cath has been a Fitness Educator for over 15 years, with

the last 4 years exclusively teaching Pilates, both in smallgroups and individually.

She is also reading Physiotherapy and plans to incorporateskills and techniques into her Pilates teaching.

Please contact her for more details on any aspect of Pilates.

No part of this book may be used, reproduced or transmitted in any form or by any means,

electronic or mechanical, including photocopy, recording, fax or any information storage and

retrieval system without written permission from the publisher.

For information, contact Experience Pilates, c/o Cath Hopkinson, 8 Highgate,Goosnargh, PRESTON, Lancashire, PR3 2BX, 01772 290539, 0794 1012305 or email

[email protected] www.experiencepilates.co.uk

DisclaimerThis book is not intended for the treatment or prevention of disease, nor as asubstitute for medical treatment. Programmes mentioned herein should not be adoptedby the reader without review and consent with your health professional. The author isnot responsible or liable for any harm or injury resulting from these programmes or theuse of the exercises described herein.

AcknowledgementsThe author would like to thank the following for their participation in theproduction of this book:

Model: Lauren Brigitte - stunning doesnt even come close: thank you.

For professional and moral support and encouragement: Heather Rutlidge - you'vehelped to keep me focused on what I really want and have provided the environmentto make my dreams a reality.

To all of my clients who inspire me and allow me to share what I love doing with you.

Pilates by Numb3rs


mailto:[email protected]://www.experiencepilates.co.uk/http://www.experiencepilates.co.uk/http://www.experiencepilates.co.uk/mailto:[email protected]

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Trimester Two

Workout SummaryPart One

This is a full routine, warm up and cool down included.Use this summary to remind you of the moves.

CCaarrdd EExxeerrcciissee RReeppss

11 Foot Pedals 6 8 each side

22 Dumb Waiter 10

33 Monkey Squat 6 - 844 Abdominal

HollowingUp to 5

55 Cat Stetch Up to 5

66 Side Leg Series 1 6 8 each side

All the exercises should be pain free and actions

should be smooth and controlled.

Trimester Two

Pilates by Numb3rs



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Pilates by Numb3rs Experience Pilates Limited 2004

Trimester Two

Foot PedalsPromote Pelvic Stability

Begin byStanding with good posture.Weight evenly distributed between both

feet.

HowWith normal relaxed breathine we are aimingto keep the hips level throughout themovement.

NowPedal one foot up and down slowly lifting the heel off thefloor.Allow the knee to bend whilst the pelvis remains level.Return the foot to the floor.Repeat with the other heel.

You should feel itThe weight should be up and down, not side to side.

How many

6 8 each side


1

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2 Experience Pilates Limited 2004

Trimester Two

Dumb WaiterOpen the chest, stretching the chest muscles

Begin bySitting tall with good posture.Elbows close to you ribs, palms

facing upwards.

HowWith normal relaxed breath we are aiming to keep theshoulders down and relaxed throughout the movement.

Spine remains in neutral and chin is softly nodded.

NowBreathe in and prepare.Breathe out and open hands out to the sides, keeping elbowsclose to your ribs feel your shourlder blades slidingtogether.

Breathe in and return to the start position.

You should feel itYour shoulder blades should squeeze together to make the

movement happen.

How many10 reps.

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Trimester Two

Monkey SquatCorrect and Functional lifting technique

Begin byStanding with good posture.Weight evenly distributed between both feet.

Arms hanging by your sides, shouldersrelaxed.

HowCheck that hips, knees and toes are in line

with each other.

Now

Breathe in with abdominals slightly pulled in: hinge at thehips, then bend the knees, arms hanging by your sides.Just bend as far as you feel comfortable but no more than90 degrees.Breathe out and squeezing glutes and abdominals return tothe starting position.

You should feel itKeep the spine and neck long throughout and allow the hips,

knees and ankles to bend naturally.

How many

6 8 reps

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Trimester Two

All Fours Abdominal HollowingTo stabilise the trunk in all-fours

Begin byOn hands and knees keepingelbows soft.Knees directly under hips, wristsunder shoulders.

HowElbows stay wide, shoulders down and relaxed, head relaxed

and inline with the spine.

NowBreathe in and prepare.

Breathe out slowly contract your pelvic floor andgive baby aslight hug.Keep the breathing relaxed throughout and hold thiscontraction for about 10 seconds.Relax by taking your bottom towards your heels, with yourknees open.

You should feel itThe abdominals are working against gravitydont squeezetoo hard!

How many

No more than 5.

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Trimester Two


Cat StretchSpinal Stretch

Begin byOn hands and knees keepingelbows soft.Knees directly under hips,wrists under shoulders.

How

Elbows stay wide, shouldersdown and relaxed, head relaxed

and inline with the spine.

NowBreathe in and prepare

Breathe out slowly contract your pelvic floor andgive baby aslight hug.Keep the breathing relaxed throughout and lift your spinetowards the sky.Relax by taking your bottom towards your heels, with yourknees open.

You should feel itThis is a gentle spinal stretch think about bringing yourchin towards your pubic bone bump allowing!

How many

Up to 5

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Trimester Two


Side Leg Series 1Stabilse Trunk Against Limb Loading

Begin bySide lying with head supported, and possibly abdominals

supported too with a small towel.

HowHips, knees and ankles stacked on top of each other.Shoulders and upper body relaxed. Take care not to rollbackwards.

NowBreathe in and prepare.Breathe out and hug baby slightly and lengthen the top legaway from the body.Breathe in and slowly bring the head and legs back to the

beginning.

You should feel itFeel the length of your body growing longer from yourhead to your toes.

How many

6 8 reps each leg

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Trimester 2 Part 2

Trimester TwoWorkout SummaryPart TwoIf you are feeling energetic add this to Part One

if not enjoy on its own!

This is a full routine, warm up and cool down included.Use this summary to remind you of the moves.

CCaarrdd EExxeerrcciissee RReeppss

77 Tai Chi Twist 4 6 each side88 Tiny Spine Curls 4 - 6

99 Pillow Squeeze 4 - 6

1100 Side Leg Circles 8 each side

1111 Arm Openings Up to 5

1122 Shoulder Rotations 6 8

All the exercises should be pain free and

actions should be smooth and controlled.

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Trimester 2 Part 2

Tai Chi TwistOpen the body, lengthen and turn

7

Begin bySitting on the floor or on a chair(on yoursitting bones), legs

comfortable (see below).

NowBreathe in and prepare.Breathe out and Ready To Go , lengethening one arminfront of the body, at the same time the other elbow goesbehind. Ensure you stay sitting tall on your sitting bones.Breathe in and return to start position

How many

4 6 each side

You should feel itFeel your trunk turn with the movement, turn your headwith the movment.

Take it easyCan have legs lengthened in front of you with a towel

between your knees.

HowElbows tucked into sides of body, palms

facing the ceiling.

Pilates by Numb3rs

Trimester 2 Part 2

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Trimester 2 Part 2

Tiny Spine CurlsVariation of Shoulder Bridge

Begin byLying on your back, neck,

shoulders, and arms relaxed.

NowBreathe in and prepare.Breathe out and Ready To Go, squeeze your buttocks to liftthem and your tailbone off the floor.Breathe in and lower buttocks back to the floor.

How many

4 - 6

You should feel itFeel your buttocks lifting lightly off the floor, with both feet

on the floor, upper body relaxed throughout.

Take it easyThis is a very subtle move, dont aim for big dramatic

movements.

How

Feet approximately hip distance apart.

8

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Trimester 2 Part 2

Pillow SqueezeStrengthen the thighs and opens the back

Begin byLying on your back, neck, shoulders,and arms relaxed.Small cushion/pillow between youknees.

NowBreathe in and prepare.

Breathe out and Ready To Go, squeeze your knees together(using your inner thigh muscles) and lift your pelvic floor.Breathe in and release your thighs.

How many4 - 6

You should feel itAround your pelvic floor and inner thigh areas. Keep

breathing throughout this movement.

Take it easyDont over squeeze!!

HowFeet approximately hip distance apart.

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Trimester 2 Part 2

Side Legs CirclesRelax on your side and work the buttocks!

Begin byLying on your side, abdominalarea supported, hips stackedon top of each other, bottomleg bent.Top hand can be placed in

front for support.

Now

Breathe in and prepare.Breathe out and Ready To Go and circle the top leg. Keepthe body long and still and abdominals gentlyhuggingbaby.The hips move but the pelvis remains still.

How many

8 each side, each direction

You should feel itThe movement should be free and the hips loose andmobile.

Take it easy

Dont take the top leg any higher than hip height.

HowKeeping the hips on top of each other and perform smallmovements. Take care not to roll backwards.

10

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Trimester 2 Part 2

Arm OpeningsOpen and stretch the chest

Begin byLying on your side, abdominal areasupported, hips stacked on top of eachother, both legs bent at a right angle.

Arms are lifted to shoulder height and

straight out in front.

Now

Breathe in and slowly lift your top arm to the ceiling,moving your head with the arm movement keep lookingat your hand.Breathe out and Ready To Go, take the arm a little further,aiming to take the back of the hand to the floor.

Breathe in and return to the start position.

How many

Up to 5 each side.

You should feel itThis is a nice stretch, especially around the chest.Dont be tempted to over stretch, just go to where you feel

a gentle opening of your chest.

HowAs your bump gets bigger you may wish toplace a small cushion between your knees

for comfort.

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i il t k

Trimester 2 Part 2

Shoulder RotationsShoulder flexibility and mobility

Begin byLying on your back, arms lifted tothe ceiling, holding a scarf.Shoulder blades remainlengthened and down (Uncle

Fester). Upper body relaxed.

NowBreathe in and prepareBreathe out and Ready To Go, take elbows to the floor.Breathe in and rotate your shoulders so your arms are closeto the floor.Breathe out and lengthen arms away from you body.

Breathe in and return to the starting position.

How many6 8 reps

You should feel itThe chest should remain open and the shoulder movement

remains smooth and slow.

HowThis movement is smooth and controlled and within yourcurrent range of movement.The ribcage and breastbone remain gently pulled inthroughout

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