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The prenatal Pilates routine that helps you through pregnancy

Carrying your beautiful baby bump is no joke for the body. Pilates trainer Hollie Grant helps you stay healthy with this prenatal Pilates routine.

Oh, the bump!
Oh, the joy!
Oh, the lower back pains…

Being pregnant is a (bumpy) journey in all possible ways. Pilates trainer and mum herself, Hollie Grant, know that carrying that baby bump can put strains on the body. So, she wanted to help herself, and other women stay strong and balanced during pregnancy.

That turned into the Bump Plan. A prenatal fitness plan has helped over 15,000 women stay active during their pregnancy. Here, Hollie is sharing one of her favourite Pilates routines with bbhugme.
“It’s a great routine to do if you need a bit of downtime”, Hollie says.

“If you’re feeling stressed, frazzled, rushing around like you got a huge to-do list - it’s a calm Pilates routine.”
The routine involves exercises that activate your pelvic floor and external hip rotators and give you some core work.
“Pregnancy is not a case of “we just need to let the tummy go, we don’t need to do core work anymore”, Hollie says.
“Because you still need that support, so your back doesn’t have to take over.”

To make yourself more comfortable throughout the Pilates routine Hollie recommends using the bbhugme pillow.
“It’s a beneficial way of getting comfortable in certain positions and helping to add a little bit of resistance or alignment to some of your exercises.”
She points out: “The pillow can also help bolster you up so that some of the positions that would normally not be ideal during pregnancy will be completely fine and comfortable.”

Hollie says that the Medial rotational, internal rotation is included in her routine – “a reeeally important exercise to practice during pregnancy”, Hollie says.

“The reason it’s a great movement to practice is that sometimes your glutes check out during your pregnancy. So, if the glutes aren’t necessarily showing up to do their work, you can start relying on your external rotators at the hip. That can start giving you a bit of tension, deep in your bum cheek and in your lower back.” “So, if we could just make sure that we are balancing this out.

We just want to make sure we’re not doing the same thing all day – try something different.”
Grab your pillow and your water bottle and join Hollie for the full routine here:


The benefits of Kegel exercises

On the bus ride to work, during a meeting or while having dinner, wherever you choose to do your Kegel exercises, no one will know you are actually in the middle of a serious workout. Kegel exercises (also called pelvic floor exercises) are done to strengthen your pelvic floor muscles, supporting the uterus, bladder, small intestine, and rectum.

Several factors can weaken your pelvic floor, with childbirth being the big one. Kegel exercises are great to implement into your daily routine. It can prevent that little urine leakage some of us get during sneezing or impressing our friends on the trampoline. Kegel exercises can also improve your orgasms.

So, let’s get to it!

Pilates trainer, mom and founder of the Bump Plan, Hollie Grant, is all about exercising the pelvic floor. Because like she says, “if you don’t use it, you lose it.” “When we think about our Kegel exercises or any exercise that’s engaging the pelvic floor, what we are after is a closing or squeezing of the three holes affected by the pelvic floor”, she says. “The anus, the vagina and the urethra.”
“And the feeling of lift as well. So, when we think about engaging the pelvis floor, we think about closing the holes/squeezing and lifting.”
Get the full rundown in the video above.

Hollie’s quick Kegel exercises

  • 10 holds
  • 10 pulses

The holds:

  • Breathe in through your nose.
  • Breathe out through your mouth.
  • On the next exhale, start to lift and close that pelvic floor.
  • Squeeze the holes and lift.
  • Hold for 10 seconds if you can. Don’t hold your breath; try to keep breathing when you’re holding.
  • Let go.
  • Do about 10 of these holds.

The pulses:

  • 10 quick pulses.


Please consult your doctor if you are unsure about starting any exercise during pregnancy or post-partum.


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