Trimester 2: Pregnancy Course
A week by week guide to staying strong during your second trimester so you can have a healthy and enjoyable pregnancy, feel physically prepared for the birth and confident in your post birth recovery.
Clare Jarvis
Welcome to Your Trimester 2 Pregnancy Pilates Course
Equipment Needed For This Course
Alignment, Lateral Breathing and Core Engagement Technique
Pelvic Floor Course Introduction Video
A Basic Introduction to the Pelvic Floor
Introduction to Section 1
What Happens When Your Pelvic Floor doesn't work properly
How To Engage The PF Muscles
Positions for Practising Your Pelvic Floor Exercises
Exercise 1: The Fast Twitch Exercise
Exercise 2: Slow Up and Hold
Exercise 3: Slow Up and Slow Down
Exercise 4: Slow Up Hold and Slow Down
Introduction to Section 4
Engaging The Core only
Not Engaging Fully Back to Front
Not Releasing The Pelvic Floor Fully
Too Many Exercises and Repetitions
Not Doing Enough Exercises
Maintaining Flexibility in the PF
Warm Up
4PK Glute Pulses
The Kneeling Dart
Frogs Legs
Press Ups
The Hundred
Supine Leg Circles
The Seated Spine Stretch
Cool Down
Week 15_All Exercises Continuous
Warm Up
The Mermaid Side Bend
The Superman
The Single Leg Stretch
Side Lying Up Forward and Back
The Seated Spine Twist
The Supine Clam
4PK Lateral Arm Raises
Cool Down
Warm Up
Press Ups
Single to Double Leg Lifts
The Hundred
The Supine Starfish
The Side Lying Bicycle
Front Arm Raises
The Shoulder Bridge
Cool Down
Warm Up
Glute Pulses
Lateral Pulldowns
The Side Lying Pendulum
The Standing Dart
The Squat & Row
The Starfish Superman
The Seated Spine Stretch
Cool Down
Warm Up
Abdominal Hollowing
Frogs Legs
The Mermaid Side Bend
Standing Lateral Raise
The Seated Row and Oblique Row
4PK Clam Glute Pulse and Leg Raise
Side Lying Up Forward and Back
Cool Down
Warm Up
The Hundred
The Starfish Superman
The Shoulder Bridge
Side Lying Leg Circles
The Seated Spine Stretch
4PK Lateral Arm Raises
Seated Dorsal Raise
Cool Down
Warm Up
4PK Leg Raises x 3 options
The Seated Row & Oblique Row
Side Lying V Lifts
Mermaid Side Bend with Adductor Squeeze
The Seated Spine Twist
The Standing Arm Opener
4PK Clam with Lateral Arm Raises
Cool Down
Warm Up
The Supine Starfish
Standing Tricep Extensions
Windmill Arms
Side Lying Pond Dips
The Seated Dorsal Raise
Supine Knee Folds
The Pulse, Clam and Leg Raise
Cool Down
Warm Up
Side Lying Pendulum
The Superman
Supine Leg Circles
4PK Clams
Standing Bicep Curls
Seated Breaststroke Swimming
Supine Leg Raises
Cool Down
Warm Up
Side Lying Clam
Kneeling Dorsal Raise
4PK Tricep Extensions
Supine Knee Folds
Side Lying V Lifts
Standing Lateral Pulldowns
The Supine Starfish
Cool Down
Warm Up
Supine Frogs Legs
Supine Leg Raises with resistance
The Shoulder Bridge
Side Lying Pond Dips with resistance
The Shoulder Bridge
Standing Squat and Row
Standing Breaststroke Swimming with Balance
4PK Leg Raises with resistance
Cool Down
Warm Up
The Mermaid Side Bend
Supine Leg Raises with resistance
The Side Lying Single Leg Lift with resistance
Knee Folds with resistance
Standing Lateral Pulldown with Lunge
The Parallel Lift
Cool Down
Course Feedback
Trimester 3