My Pilates Pregnancy exercises by Tamara Dey

6 Week Challenge:

🍑Four Point Kneeling Derrière exercise🍑

Tamara Dey pregnancy exercises 1️⃣Set up: Start in a four point kneeling position with your hands or wrists under your shoulder and your knees separated under your hips. Place your stretched legs foot on the floor. The leg is gently turned out from the top of the thigh. Try keep your torso square to the mat.

2️⃣Exercise: Inhale: to prepare.

Exhale: slowly lift your thigh up behind you, engaging your derrière, hamstring, lower abdominals and pelvic floor. Inhale: slowly lower the leg down to hover just off the floor.

My Pilates tips:

1. Can be practiced in 1,2,3 trimester.

2. You have to engage your lats and draw your shoulders out of your ears.

3. Breathe

4. If you are feeling this in your lower back you need to activate your abdominals more or lower your leg height.

🦎Reps 10

🌱Hold 10 slow counts

Enjoy and let us know how it feels for you😊

❌ Do not do if it hurts, listen to your body it knows best.

❌If you feeling this in your wrists lower to elbows

❌if your preggy belly feels too heavy place a couple of cushions under it for support.

👌🏻Enjoy and let us know how this goes.

Credits:

Photography & styling: @rubinstamatic & @vatic_studio

Clothing: @wolford

Hair & Make-up: @orlioh

My Pilates with Tamara Dey

My Pilates, Exo Chair Pregnancy Workout with our brand ambassador, Tamara Dey


✨Seated tricep dips: Your instructor will depress and hold the chairs pedal, while you reach your arms back and place your hands firmly on the pad. Draw your elbows back and towards each other and gently let the pedal rise. ✨Breathing: 

Inhale to prepare, exhale press the pedal down. ✨Benefits of the move: Strengthening tricep and stretching across the chest. ✨Why this exercise? 

During pregnancy you need to develop strong arms to make sure you can carry your baby around without over straining your neck or back. 

To make a booking call us on 0845805284 or mail us on book@mypilates.co.za ✨www.mypilates.co.za✨ 

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Thank you for our beautiful photos @rubinstamatic and @nicolevanh