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Love this upper body exercises targeting such a problematic for women 'bra area ' . Exercise great not only for women of course . Add couple springs and men will appreciate it 😃💪 (Sorry for the bad video quality 😫🙊 ) #pilates #powerpilateswaco #pilateswaco #pilatesmom #workout #pilatesformen #pilatesforeverybody #upperbodyworkout #strongarms #fitmom #fitfam #pilatesreformer #prenatalpilates #momtobe #workoutformoms #strength #strong #fit #exersice #пилатес
Love this upper body exercises targeting such a problematic for women 'bra area ' . Exercise great not only for women of course . Add couple springs and men will appreciate it 😃💪 (Sorry for the bad video quality 😫🙊 ) #pilates  #powerpilateswaco  #pilateswaco  #pilatesmom  #workout  #pilatesformen  #pilatesforeverybody  #upperbodyworkout  #strongarms  #fitmom  #fitfam  #pilatesreformer  #prenatalpilates  #momtobe  #workoutformoms  #strength  #strong  #fit  #exersice  #пилатес 
It is hard to be creative in a workout when you are pregnant 🤷🏼‍♀️ honestly ,  I am strucked  with pretty the same exercise routine I usually do to maintain my strength and flexibility.  There is one of my  usual flow on the reformer ( video was sped up and cut but you can easy get the idea of how to finish the flow 😃) I believe there will be some who tells that planks aren't safe , excessive middle stretch isn't good and ets. But I believe that if your body feels good doing it , then go for it . You will know when to stop or when to modify. Pregnancy is a challenge for your body itself so I don't see any reason exhausting yourself with hard workout . Of course , sitting on the couch eating donuts is not what I think we should do ( even if this is all I really want to do sometimes) but I don't think it is right to jump on the thedmill and start running just because people say that you have to be active while pregnant . Why don't we just enjoy our pregnancy and beautiful transformation our body goes through 😊❤️ #pilates #pilatesmom #momtobe #powerpilateswaco #pilateswaco #pilatesforeverybody #fitmom #lazymom #fitfam #pilatestv #fitbump #fitmomofig #workout #instapilates #pilatesflow #fitmoms #pilatesreformer #plank #arabesque #elephant #strength #flexibility
It is hard to be creative in a workout when you are pregnant 🤷🏼‍♀️ honestly , I am strucked with pretty the same exercise routine I usually do to maintain my strength and flexibility. There is one of my usual flow on the reformer ( video was sped up and cut but you can easy get the idea of how to finish the flow 😃) I believe there will be some who tells that planks aren't safe , excessive middle stretch isn't good and ets. But I believe that if your body feels good doing it , then go for it . You will know when to stop or when to modify. Pregnancy is a challenge for your body itself so I don't see any reason exhausting yourself with hard workout . Of course , sitting on the couch eating donuts is not what I think we should do ( even if this is all I really want to do sometimes) but I don't think it is right to jump on the thedmill and start running just because people say that you have to be active while pregnant . Why don't we just enjoy our pregnancy and beautiful transformation our body goes through 😊❤️ #pilates  #pilatesmom  #momtobe  #powerpilateswaco  #pilateswaco  #pilatesforeverybody  #fitmom  #lazymom  #fitfam  #pilatestv  #fitbump  #fitmomofig  #workout  #instapilates  #pilatesflow  #fitmoms  #pilatesreformer  #plank  #arabesque  #elephant  #strength  #flexibility 
A little bit more about healthy feet ( part 1 in my previous post ) . 🔹First exercise is very helpful if you are experiencing shin pain. Extend your leg to the back , point your foot and slowly drag it forward . 🔹Next 3 exercises are great for strengthen your soles and helpful if you are experiencing ankle or foot pain ( for example plantar fasciitis ). 🔹Place your foot flat on the floor and keeping your toes flat , try to elevate only foot arch . 🔹Next , try to pick up a small ball. 🔹Next one is a little harder . Try to make a small ball from paper towel using only your toes. Do not give up if it doesn't work at first 😊 practice maked better! 🔹For the next try to elevate only your big toes and then only four others. This is a fan one 😃 🔹And at last , there are 2 amazing foot and ankle stretches , but they may be a little intense but you may try to do one foot at the time . Hopefully , my little routine will help you as it helps me to keep my feet healthy and happy ❤️ #pilates #powerpilates #powerpilateswaco #pilateswaco #instapilates #instaworkout #workout #healthyfeet #strongfeet #painfree #fitmomofig #pilatesmom #footwork #feetmobility #feetstrengthening #fitfam #momtobe #pilatestv #pilateslovers #instagood #yoga #feetpain #pilatesforeverybody #пилатес #footstrength
A little bit more about healthy feet ( part 1 in my previous post ) . 🔹First exercise is very helpful if you are experiencing shin pain. Extend your leg to the back , point your foot and slowly drag it forward . 🔹Next 3 exercises are great for strengthen your soles and helpful if you are experiencing ankle or foot pain ( for example plantar fasciitis ). 🔹Place your foot flat on the floor and keeping your toes flat , try to elevate only foot arch . 🔹Next , try to pick up a small ball. 🔹Next one is a little harder . Try to make a small ball from paper towel using only your toes. Do not give up if it doesn't work at first 😊 practice maked better! 🔹For the next try to elevate only your big toes and then only four others. This is a fan one 😃 🔹And at last , there are 2 amazing foot and ankle stretches , but they may be a little intense but you may try to do one foot at the time . Hopefully , my little routine will help you as it helps me to keep my feet healthy and happy ❤️ #pilates  #powerpilates  #powerpilateswaco  #pilateswaco  #instapilates  #instaworkout  #workout  #healthyfeet  #strongfeet  #painfree  #fitmomofig  #pilatesmom  #footwork  #feetmobility  #feetstrengthening  #fitfam  #momtobe  #pilatestv  #pilateslovers  #instagood  #yoga  #feetpain  #pilatesforeverybody  #пилатес  #footstrength 
If you have pain in your feet. Last time I posted about feet Heath about 2 years ago when I was pregnant with my daughter. Now during my second pregnancy my feet are bothering be again. So I spent around 20 mins working on my feet and trying to release pain and discomfort. And yes, pain is gone !!! Maybe not every day but at least ones a week add this little routine in your workout and your feet and ankles will love you so much more 😃  Video N1. Foot work for mobility. I used a little rolled mat in between my feet and tried to balance on the center of the balls of my feet . For that reason i kept all my toes elevated. Raise your heels up and begin  footwork . Then continue with flexing and elevating heels. Next is prehensile position. If you have difficulty to separate your toes ( for example your have bunions) use little toe seporators. At last I used a rubber band and worked on pointing my toes . Big toes first , then big and second toes together . Place a toe seporators to make sure your toes aren't on top of each other . This exercise definitely caused some cramps on one foot but it just showed me that my feet really need this work. 🔻Make sure you consulte your Dr before you do any exercise if you have constant feet pain🔻 Next video will be about strength.  #pilates #powerpilates #powerpilateswaco #pilateswaco #fit #healthyfeet #fitmomofig #pilatestv #fitfam #momtobe #momsworkout #fitbump #instapilates #instaworkout #footwork #bunions #feetmobility #strength #strong #healthmom
If you have pain in your feet. Last time I posted about feet Heath about 2 years ago when I was pregnant with my daughter. Now during my second pregnancy my feet are bothering be again. So I spent around 20 mins working on my feet and trying to release pain and discomfort. And yes, pain is gone !!! Maybe not every day but at least ones a week add this little routine in your workout and your feet and ankles will love you so much more 😃 Video N1. Foot work for mobility. I used a little rolled mat in between my feet and tried to balance on the center of the balls of my feet . For that reason i kept all my toes elevated. Raise your heels up and begin footwork . Then continue with flexing and elevating heels. Next is prehensile position. If you have difficulty to separate your toes ( for example your have bunions) use little toe seporators. At last I used a rubber band and worked on pointing my toes . Big toes first , then big and second toes together . Place a toe seporators to make sure your toes aren't on top of each other . This exercise definitely caused some cramps on one foot but it just showed me that my feet really need this work. 🔻Make sure you consulte your Dr before you do any exercise if you have constant feet pain🔻 Next video will be about strength. #pilates  #powerpilates  #powerpilateswaco  #pilateswaco  #fit  #healthyfeet  #fitmomofig  #pilatestv  #fitfam  #momtobe  #momsworkout  #fitbump  #instapilates  #instaworkout  #footwork  #bunions  #feetmobility  #strength  #strong  #healthmom 
For Teaser Tuesday I would like to share the way I teach teaser on the reformer.  It doesn't matter for me how pretty your teaser looks at the end . I like to see HOW you get to the teaser position. I want to see smooth roll up with good control. That's why begin on the mat with your feet against the wall. On video I asked to please feet against my thighs. Try to remain pressure throughout roll up and roll down . This is the first step to your teaser . If you nailed it , then use small weights in your hands and try to roll up as smooth as possible. I usually ask to keep knees bent . Not everyone have flexible hamstrings and very strong and flexible hip flexors and can keep legs streght with good abdominal control , so let's focus on abs first 👌. Now you are ready to try teaser on the reformer. Try to use straps as a support not like a resistance . Keep your elbows unlocked . Try to roll up first keeping your arms low and then bring your arms up through the resistance , not the opposite. If that didn't work at first time , don't give up . Practice makes perfect ❤️ #pilates #pilatesreformer #teaser #teasertuesday #powerpilateswaco #pilateswaco #instapilates #instaworkout #teaseronthereformer #strength #strong #control #workout #fitfam #momtobe #fit #fitspo #pilatesforeverybody #pilatesaddict #pilateslovers #pilatestv #abs #absworkout #strongabs #core #yoga #пилатес #teasertutorial
For Teaser Tuesday I would like to share the way I teach teaser on the reformer. It doesn't matter for me how pretty your teaser looks at the end . I like to see HOW you get to the teaser position. I want to see smooth roll up with good control. That's why begin on the mat with your feet against the wall. On video I asked to please feet against my thighs. Try to remain pressure throughout roll up and roll down . This is the first step to your teaser . If you nailed it , then use small weights in your hands and try to roll up as smooth as possible. I usually ask to keep knees bent . Not everyone have flexible hamstrings and very strong and flexible hip flexors and can keep legs streght with good abdominal control , so let's focus on abs first 👌. Now you are ready to try teaser on the reformer. Try to use straps as a support not like a resistance . Keep your elbows unlocked . Try to roll up first keeping your arms low and then bring your arms up through the resistance , not the opposite. If that didn't work at first time , don't give up . Practice makes perfect ❤️ #pilates  #pilatesreformer  #teaser  #teasertuesday  #powerpilateswaco  #pilateswaco  #instapilates  #instaworkout  #teaseronthereformer  #strength  #strong  #control  #workout  #fitfam  #momtobe  #fit  #fitspo  #pilatesforeverybody  #pilatesaddict  #pilateslovers  #pilatestv  #abs  #absworkout  #strongabs  #core  #yoga  #пилатес  #teasertutorial 
Love this cardio variations of single leg elephant, single leg prone plank and arabesque.  Definitely great glutes and abs workout 😃👌 I used two springs ❤️💙 #pilates #pilatestv #pilatesmom #pilateswaco #pilatesbody #pilatesreformer #powerpilates #powerpilateswaco #instapilates #instaworkout #workout #abs #absworkout #plank #arabesque #elephant #strength #strengthworkout #instagood #motivation #inspiration #пилатес #momtobe #fitfam #fitmom #fitmomofig #pilatestv
Love this cardio variations of single leg elephant, single leg prone plank and arabesque. Definitely great glutes and abs workout 😃👌 I used two springs ❤️💙 #pilates  #pilatestv  #pilatesmom  #pilateswaco  #pilatesbody  #pilatesreformer  #powerpilates  #powerpilateswaco  #instapilates  #instaworkout  #workout  #abs  #absworkout  #plank  #arabesque  #elephant  #strength  #strengthworkout  #instagood  #motivation  #inspiration  #пилатес  #momtobe  #fitfam  #fitmom  #fitmomofig  #pilatestv 
Legs workout on the reformer. Not only your legs and glutes will be on fire but it is also great exercise for training your balance. Video sped up 2x . Resistance setting is 1 red ( medium ) spring #pilates #powerpilateswaco #pilateswaco #inspiration #motivation #instagood #instaworkout #workout #balance #legsworkout #stronglegs #pilateslovers #fitfam #fitmom #fitspo #pilatesmom #strength #strong #glutes #fitpregnancy #pilatesforathletes #pilatesforeverybody
Legs workout on the reformer. Not only your legs and glutes will be on fire but it is also great exercise for training your balance. Video sped up 2x . Resistance setting is 1 red ( medium ) spring #pilates  #powerpilateswaco  #pilateswaco  #inspiration  #motivation  #instagood  #instaworkout  #workout  #balance  #legsworkout  #stronglegs  #pilateslovers  #fitfam  #fitmom  #fitspo  #pilatesmom  #strength  #strong  #glutes  #fitpregnancy  #pilatesforathletes  #pilatesforeverybody 
Obliques workout. I would like to tell couple words about side bend on the short box on the reformer and the way I like to teach it. First of all , let's get on the mat to the side plank prep position . Ground your leg to the floor , engage your glutes and obliques and lift your bottom arm off the floor. Remain the position for 30 sec. Try to keep your bottom waist line the same length as the top waist like . Morrow will help to see it better . Now let's do the same on the box. The tendency is to sink on the bottom waist line and relay on the foot strap that holding your leg. So let's find the begging position first . Slide your bottom leg under the top leg , level your hips and waist . Fire your glutes and obliques and lift the bottom arm . Holding the plank is great workout itself. Try 30 - 60 sec. When Adding the side bend , try to keep your waist long at the top and the bottom , like you are bending 'over' and not just up and down . Your foot shouldnt move and top hip never touches the box. Then straight your arms and add couple more reps . 🔥 #pilates #pilateswaco #powerpilateswaco #powerpilates #obliqueworkout #abs #strength #strong #workout #instapilates #instaworkout #pilatesexercises #fit #fitness #fitnessmotivation #fitspo #fitfam #pilatesaddict #pilateslovers #advancedpilates #core #inpiration #workout #yoga #пилатес
Obliques workout. I would like to tell couple words about side bend on the short box on the reformer and the way I like to teach it. First of all , let's get on the mat to the side plank prep position . Ground your leg to the floor , engage your glutes and obliques and lift your bottom arm off the floor. Remain the position for 30 sec. Try to keep your bottom waist line the same length as the top waist like . Morrow will help to see it better . Now let's do the same on the box. The tendency is to sink on the bottom waist line and relay on the foot strap that holding your leg. So let's find the begging position first . Slide your bottom leg under the top leg , level your hips and waist . Fire your glutes and obliques and lift the bottom arm . Holding the plank is great workout itself. Try 30 - 60 sec. When Adding the side bend , try to keep your waist long at the top and the bottom , like you are bending 'over' and not just up and down . Your foot shouldnt move and top hip never touches the box. Then straight your arms and add couple more reps . 🔥 #pilates  #pilateswaco  #powerpilateswaco  #powerpilates  #obliqueworkout  #abs  #strength  #strong  #workout  #instapilates  #instaworkout  #pilatesexercises  #fit  #fitness  #fitnessmotivation  #fitspo  #fitfam  #pilatesaddict  #pilateslovers  #advancedpilates  #core  #inpiration  #workout  #yoga  #пилатес 
Self - myofascial release or foam rolling. By applying pressure on specific points on your body you are able to aid in the recovery of muscles and assist in returning them in normal function. Usually I use foam roller the day after intense workout , when I just start to feel muscles soreness . Spending 10-15 mins 'rolling it off' allows me to feel great all day not being sore the day after . I prefer foam rolling rather than stretching , especially if there is a pain.  General rules: 1. try NOT to apply direct pressure on the painful muscle or joint.  Not pain not gain doesn't work here . Work muscles around. 2 . Slow movement. Try to roll slow , stopping for 2-3 sec on trigger point or knot , and continue. Spend at least 5 mins on each muscle . I know it is painful , but you will feel muscle release after work and feel much better . Remember , mild discomfort is ok but not a sharp pain . My video sped up more than 4x . I work on piriformis muscle , glutes, TFL, IT band , quads, hamstring , QL and upper back . Do not roll directly on your lower back . I added a little roll down on the pilates arc to work on shoulders mobility and lateral stretch. #pilates #powerpilateswaco #pilatesmom #momtobe #pilateswaco #foamroller #instapilates #instaworkout #releasework #foamrollerrelease #pilatesaddict #workout #helthymuscles #healthybody #mobility #stretching #15weekspregnant #пилатес #strong #fitfam #inspiration #motivation #instagood
Self - myofascial release or foam rolling. By applying pressure on specific points on your body you are able to aid in the recovery of muscles and assist in returning them in normal function. Usually I use foam roller the day after intense workout , when I just start to feel muscles soreness . Spending 10-15 mins 'rolling it off' allows me to feel great all day not being sore the day after . I prefer foam rolling rather than stretching , especially if there is a pain. General rules: 1. try NOT to apply direct pressure on the painful muscle or joint. Not pain not gain doesn't work here . Work muscles around. 2 . Slow movement. Try to roll slow , stopping for 2-3 sec on trigger point or knot , and continue. Spend at least 5 mins on each muscle . I know it is painful , but you will feel muscle release after work and feel much better . Remember , mild discomfort is ok but not a sharp pain . My video sped up more than 4x . I work on piriformis muscle , glutes, TFL, IT band , quads, hamstring , QL and upper back . Do not roll directly on your lower back . I added a little roll down on the pilates arc to work on shoulders mobility and lateral stretch. #pilates  #powerpilateswaco  #pilatesmom  #momtobe  #pilateswaco  #foamroller  #instapilates  #instaworkout  #releasework  #foamrollerrelease  #pilatesaddict  #workout  #helthymuscles  #healthybody  #mobility  #stretching  #15weekspregnant  #пилатес  #strong  #fitfam  #inspiration  #motivation  #instagood 
Shoulders , arms , back and abs workout. I made a video from today class to show one of my favorite modifications.  Abs . Roll down on the box with one light spring setting. Abs and arms 🔥🔥🔥. Add resistance ( ❤️💙 in this video) and hold roll down half way . Add arms work ( front lift , lateral lift , circles in this video ). Posterior shoulders and arms Pulling straps and pull ups in prone position ( ❤️❤️springs ) add single arm for several repetitions . Use resistance suitable for your upper body strength. I am showing just an example of men's workout. Ladies may use only one ❤️spring for all of there exercises. This workout is not suitable during pregnancy 2/3 trimester.  #pilates #powerpilates #pilateswaco #powerpilateswaco #workout #pilatesworkout #instapilates #instaworkout #mendopilates #pilatesformen #pilatesforeverybody #upperbodyworkout #shouldersworkout #armsworkout #strongarms #abs #absworkout #core #strength #pilatesflow #fitfam #fitspo #fitspiration #freeworkout #fitness #fitnessmotivation #strong
Shoulders , arms , back and abs workout. I made a video from today class to show one of my favorite modifications. Abs . Roll down on the box with one light spring setting. Abs and arms 🔥🔥🔥. Add resistance ( ❤️💙 in this video) and hold roll down half way . Add arms work ( front lift , lateral lift , circles in this video ). Posterior shoulders and arms Pulling straps and pull ups in prone position ( ❤️❤️springs ) add single arm for several repetitions . Use resistance suitable for your upper body strength. I am showing just an example of men's workout. Ladies may use only one ❤️spring for all of there exercises. This workout is not suitable during pregnancy 2/3 trimester. #pilates  #powerpilates  #pilateswaco  #powerpilateswaco  #workout  #pilatesworkout  #instapilates  #instaworkout  #mendopilates  #pilatesformen  #pilatesforeverybody  #upperbodyworkout  #shouldersworkout  #armsworkout  #strongarms  #abs  #absworkout  #core  #strength  #pilatesflow  #fitfam  #fitspo  #fitspiration  #freeworkout  #fitness  #fitnessmotivation  #strong 
Glutes and balance . Try to bend forward as parallel to the floor as you can without losing your balance . This will be your begging position . When you stand  vertical your center of mass is above your feet so you are balanced. When you bend over the mass of your head and torso moves forward. As a result your center of mass moves forward and away from your feet; you feel you are about to lose your balance and fall over. Carriage and resistance will increase the challenge as will try to push you forward even more . There are 3 modifications with 10 reps of each exercises. First , simply move the carriage with free leg but try to keep your foot pointed . The tendency is to flex the foot on the bay back . Second , do the lunges, moving carriage through resistance . Remain torso position . Third , move the carriage remaining both legs streght and torso bent forward. Do not need to go to splits , this is not about flexibility . You will feel your glutes on 🔥🔥🔥 already after first exercise . It is ok to do a break . At the end try to bring the carriage to the stoppers with control and balance for additional 10 counts , then flex your hip forward and balance a little more . I promise you this is THE BEST glutes challenge 😃😃 Balancing on BOSU will greatly increase the workout and athletes will love it ( or hate it 🔥🔥🔥) #pilates #powerpilates #powerpilateswaco #strength #glutes #glutesworkout #balance #balanceworkout #pilatesreformer #pilatesworkout #workout #pilatesaddict #pilatesforeverybody #pilatesformen #pilatestv #pilatesforathletes #pilatesmom #pilatesbody #prenatalpilates #momtobe #momsworkout #booty🍑 #bootyworkout #fit #strong #fitness
Glutes and balance . Try to bend forward as parallel to the floor as you can without losing your balance . This will be your begging position . When you stand vertical your center of mass is above your feet so you are balanced. When you bend over the mass of your head and torso moves forward. As a result your center of mass moves forward and away from your feet; you feel you are about to lose your balance and fall over. Carriage and resistance will increase the challenge as will try to push you forward even more . There are 3 modifications with 10 reps of each exercises. First , simply move the carriage with free leg but try to keep your foot pointed . The tendency is to flex the foot on the bay back . Second , do the lunges, moving carriage through resistance . Remain torso position . Third , move the carriage remaining both legs streght and torso bent forward. Do not need to go to splits , this is not about flexibility . You will feel your glutes on 🔥🔥🔥 already after first exercise . It is ok to do a break . At the end try to bring the carriage to the stoppers with control and balance for additional 10 counts , then flex your hip forward and balance a little more . I promise you this is THE BEST glutes challenge 😃😃 Balancing on BOSU will greatly increase the workout and athletes will love it ( or hate it 🔥🔥🔥) #pilates  #powerpilates  #powerpilateswaco  #strength  #glutes  #glutesworkout  #balance  #balanceworkout  #pilatesreformer  #pilatesworkout  #workout  #pilatesaddict  #pilatesforeverybody  #pilatesformen  #pilatestv  #pilatesforathletes  #pilatesmom  #pilatesbody  #prenatalpilates  #momtobe  #momsworkout  #booty 🍑 #bootyworkout  #fit  #strong  #fitness 
Little bit about supine workout and inner thighs workout during pregnancy. After first trimester you should limited exercises on your back to 5 mins or avoid them if you feel dizziness or any pain and discomfort. I would recommend you to use some back support to elevate your upper body . I love to use stott pilates spine supporter. I use it also with my clients who has problems with neck or experiences vertigo. About inner thighs workout . Avoid inner thighs exercises that requires hight level of balance, resistance or extreme stretch . I love exercises with feet in straps but I definitely decreased the resistance and limited repetitions. I am not trying to challenge myself . I am trying to keep myself feeling good during pregnancy and after the delivery. Set your mind on that. 😉Work with the range of motion and amount of repetitions that feels comfortable . Be smart about it . Don't ignore pain or discomfort during exercise. During pregnancy, your body releases hormones that increase the laxity in the parts of your body worked by inner thigh exercises, particularly your hips and pelvis, putting you at greater risk for injury in these areas. Definitely avoid exercise like middle splits on the reformer with light resistance 🙅‍♀️ For mat workout  would stay with inner thighs exercises that requires only your body weight resistance. For exsampe, Legs circles one leg at the time 👌 Hopefully , I wasn't too boring. Much love ❤️ #pilates #prenatalpilates #pilateswaco #powerpilateswaco #momtobe #pilatesmom #innerthighworkout #prenatalworkout #instapilates #instaworkout #spinesupport #fitmommy #fitmomofig #yoga #flexibility #mobility #rangeofmotion #strength #fitfam #fit #fitness #pilatesaddict #pilateslovers #пилатес #workout
Little bit about supine workout and inner thighs workout during pregnancy. After first trimester you should limited exercises on your back to 5 mins or avoid them if you feel dizziness or any pain and discomfort. I would recommend you to use some back support to elevate your upper body . I love to use stott pilates spine supporter. I use it also with my clients who has problems with neck or experiences vertigo. About inner thighs workout . Avoid inner thighs exercises that requires hight level of balance, resistance or extreme stretch . I love exercises with feet in straps but I definitely decreased the resistance and limited repetitions. I am not trying to challenge myself . I am trying to keep myself feeling good during pregnancy and after the delivery. Set your mind on that. 😉Work with the range of motion and amount of repetitions that feels comfortable . Be smart about it . Don't ignore pain or discomfort during exercise. During pregnancy, your body releases hormones that increase the laxity in the parts of your body worked by inner thigh exercises, particularly your hips and pelvis, putting you at greater risk for injury in these areas. Definitely avoid exercise like middle splits on the reformer with light resistance 🙅‍♀️ For mat workout would stay with inner thighs exercises that requires only your body weight resistance. For exsampe, Legs circles one leg at the time 👌 Hopefully , I wasn't too boring. Much love ❤️ #pilates  #prenatalpilates  #pilateswaco  #powerpilateswaco  #momtobe  #pilatesmom  #innerthighworkout  #prenatalworkout  #instapilates  #instaworkout  #spinesupport  #fitmommy  #fitmomofig  #yoga  #flexibility  #mobility  #rangeofmotion  #strength  #fitfam  #fit  #fitness  #pilatesaddict  #pilateslovers  #пилатес  #workout 
Shoulders and arms workout. All exercises may be performed sitting on the box , or even standing for advanced pilates practitioners.  I would chose lighter resistance for any exercises involving shoulder rotation ( 💛 or 💙) or ❤️ for men . Small muscles group dont need much resistance .  I used one ❤️ for all posterior shoulders and triceps work . Men definitely can dowble the resistance , just remember that more resistance you apply more balance control you will need 🤓 #pilates #powerpilates #pilatesreformer #powerpilateswaco #armsworkout #pilatesformen #workout #instapilates #strongarm #shoulderworkout #rotatorcuff #pilateslovers #pilatesaddict #pilatesmom #prenatalpilates #pilatesformen #posture #posturecorrection #pilateswaco #пилатес #workoutflow #instagood #fitfam #pilatestv #fitmomofig #fitmom #momtobe #pilatesstrong #strength #strong #fit
Shoulders and arms workout. All exercises may be performed sitting on the box , or even standing for advanced pilates practitioners. I would chose lighter resistance for any exercises involving shoulder rotation ( 💛 or 💙) or ❤️ for men . Small muscles group dont need much resistance . I used one ❤️ for all posterior shoulders and triceps work . Men definitely can dowble the resistance , just remember that more resistance you apply more balance control you will need 🤓 #pilates  #powerpilates  #pilatesreformer  #powerpilateswaco  #armsworkout  #pilatesformen  #workout  #instapilates  #strongarm  #shoulderworkout  #rotatorcuff  #pilateslovers  #pilatesaddict  #pilatesmom  #prenatalpilates  #pilatesformen  #posture  #posturecorrection  #pilateswaco  #пилатес  #workoutflow  #instagood  #fitfam  #pilatestv  #fitmomofig  #fitmom  #momtobe  #pilatesstrong  #strength  #strong  #fit 
Shoulders and chest . Push ups and planks during pregnancy are pretty hard task and need modifications. Instead you f forearm prone plank I would go with hands down plank and push ups from the box or kneeling . Variations I am showing on the reformer are safe during second trimester . At first , prone plank with single over head press. I use one ❤️ , men may use ❤️❤️ . Keep elbow off the platform to make your core work a bit as well. Second , overhead press . I  use ❤️❤️ springs . Make sure your knees just below or behind your hips . Lift foot bar up for men and add another ❤️ spring or add single arm repetitions 🔥🤪. Third , push ups. Start with 10 reps with no springs at all to target your chest , then add one 💙 or ❤️ for men and do another set of push ups. As you see I didn't do push ups with resistance and just moved carriage through resistance , which is great way to start and target your delts and posterior shoulder . For men or athletes try to stand on the box rather than on the floor . Your body will be elevated in more natural push up position and definitely increase arms and core  work . #pilates #pilatesforeverybody #pilatesbody #powerpilates #powerpilateswaco #arms #armsworkout #pilatesformen #prenatalpilates #pilatesforeverybody #upperbodyworkout #core #plank #workout #instapilates #pilatesflow #gympilates #momtobe #pilatesmom #fitmom #fitmomofig #14weekspregnant #fit #fitness #strength #strong #control #balance #core #pushups #пилатес
Shoulders and chest . Push ups and planks during pregnancy are pretty hard task and need modifications. Instead you f forearm prone plank I would go with hands down plank and push ups from the box or kneeling . Variations I am showing on the reformer are safe during second trimester . At first , prone plank with single over head press. I use one ❤️ , men may use ❤️❤️ . Keep elbow off the platform to make your core work a bit as well. Second , overhead press . I use ❤️❤️ springs . Make sure your knees just below or behind your hips . Lift foot bar up for men and add another ❤️ spring or add single arm repetitions 🔥🤪. Third , push ups. Start with 10 reps with no springs at all to target your chest , then add one 💙 or ❤️ for men and do another set of push ups. As you see I didn't do push ups with resistance and just moved carriage through resistance , which is great way to start and target your delts and posterior shoulder . For men or athletes try to stand on the box rather than on the floor . Your body will be elevated in more natural push up position and definitely increase arms and core work . #pilates  #pilatesforeverybody  #pilatesbody  #powerpilates  #powerpilateswaco  #arms  #armsworkout  #pilatesformen  #prenatalpilates  #pilatesforeverybody  #upperbodyworkout  #core  #plank  #workout  #instapilates  #pilatesflow  #gympilates  #momtobe  #pilatesmom  #fitmom  #fitmomofig  #14weekspregnant  #fit  #fitness  #strength  #strong  #control  #balance  #core  #pushups  #пилатес 
'what you don't like you do twice' BUT why likes breast stroke ?! 🤷🏼‍♀️😃 Think  why you don't like certain exercises. Because it is hard or because it is uncomfortable and cause pain ? Breast stroke definitely not an exercise you need for healthy living . If it cause tightness or pain in your back,  means you perform it incorrectly and using your back extensors way too much. Glutes strength, hips flexibility , shoulders mobility and abdominals strength for lower back stability and control in spinal extension, this what you need to focus on 😊 Be mindful with your body ❤️ #pilates #powerpilateswaco #pilatesreformer #pilatesbody #powerpilates #coreworkout #instaworkout #pilatesmom #yoga #backbend #breaststroke #fitmom @pilatestv #pilatestv #instapilates #fitfam #flexibility #strength #control #mobility #mindful
'what you don't like you do twice' BUT why likes breast stroke ?! 🤷🏼‍♀️😃 Think why you don't like certain exercises. Because it is hard or because it is uncomfortable and cause pain ? Breast stroke definitely not an exercise you need for healthy living . If it cause tightness or pain in your back, means you perform it incorrectly and using your back extensors way too much. Glutes strength, hips flexibility , shoulders mobility and abdominals strength for lower back stability and control in spinal extension, this what you need to focus on 😊 Be mindful with your body ❤️ #pilates  #powerpilateswaco  #pilatesreformer  #pilatesbody  #powerpilates  #coreworkout  #instaworkout  #pilatesmom  #yoga  #backbend  #breaststroke  #fitmom  @pilatestv #pilatestv  #instapilates  #fitfam  #flexibility  #strength  #control  #mobility  #mindful