Workout level:Beginner (Level 1 of 5; Suitable for women in the second trimester of pregnancy)
Language tracks: English/French
Required equipment: Exercise Mat and Toning Balls™, Stability Ball™ and Flex-Band® exerciser
Disk 1: Prenatal pilates on the mat
Minimize discomfort and increase strength during pregnancy with the Prenatal Pilates on the Mat workout!
The versatility of Pilates makes it a great and effective workout during pregnancy. Master Instructor Trainer PJ O’Clair will help you maintain strong abdominal, back, and pelvic floor muscles to assist in a more comfortable pregnancy and delivery. This workout will help keep you strong and your energy levels high, while enhancing your muscle tone and maintaining a healthy body weight.
Disk 2: Prenatal pilates on the ball
Enjoy this unique and effective routine that prepares your mind and body for motherhood.
STOTT PILATES® exercise is the key to a feel-good pregnancy and helps prepare your mind and body for motherhood. Learn exercises and tips from PJ O’Clair on how to support your changing body and build upper body strength using the versatile Stability Ball™ and Flex-Band® so you look and feel your fittest.
Disk 3: Post-natal pilates
Take some time for yourself with this energizing full-body workout!
This post-natal routine is specifically designed to be gentle on your abdominals while reactivating and strengthening the deep pelvic floor muscles. By following PJ O'Clair's cues you will reach your fitness goals in no time! Feel stronger and rejuvenated while preparing your mind and body for the daily challenges of Motherhood.
Prenatal pilates on the matDVD Contents
- 30 exercises
- Workout Time – 32 min
- DVD Length – 66 min
- Closed captioning
Warm up: Breathing, Flex Forward, Breathing into Flexion & Extension, Pelvic Floor Engagement, Imprint & Release, Protraction & Retraction, Cat Stretch, Spinal Rotation, Elevation & Depression, Head Nods
Exercises: Spine Twist, Saw, Resting on Elbows: Hip Release, Resting on Elbows: Bend & Stretch, Lower & Lift, Leg Circles, Hip Rolls, Leg Lifts, Side-Lying, Side Kicks, Side Leg Lift Series, Side Bend Prep, Twist, Squats, Leg Pull Front Prep, Swimming Prep, Push-Up, Lunge Forward Thigh Stretch, Mermaid Stretch, Rotation with Port de Bras, Arm Circles Seated
Prenatal pilates on the ballDVD Contents
- 17 exercises
- Workout Time – 30 min
- DVD Length – 43 min
- Closed captioning
Warm up: Reverse Ab Prep, Heel Lifts, Running, Lat Pulls, Calf Raises, Horseback, Half Moon, Scapula Isolations
Exercises: Leg Lift, Squat, Back Lunge, Against Wall, Against Wall - Hip Adduction, Against Wall - Squat, Imprint & Release, Hip Rolls, Mermaid, Mermaid with Rotation
Post-natal pilatesDVD Contents
- 31 exercises
- Workout Time – 36 min
- DVD Length – 72 min
Exercises: Breathing, Hip Hinge, Spinal Rotation, Scapula Isolation, Swimming Prep, Ab Prep, Hamstring Curls, Leg Slides, Hip Lift, Knee Lift, Spinal Rotation, Side Arm Adduction, Side Leg Lift Series, Breast Stroke Prep, Shell Stretch, Half Roll Back, Spine Twist, Single Leg Stretch, Arm Work, Hamstring Stretch, Spine Stretch Forward, Spine Twist SittingBonus Features
- A special message from the founders of STOTT PILATES®, Lindsay & Moira Merrithew
- The STOTT PILATES® Five Basic Principles for Professionals
- Bonus workout – try the next level
- Work out with music only
- Preview other video title
- Meet the instructors
- Check out Merrithew™ equipment
- Learn about instructor training
Moira Merrithew, together with President and CEO of Merrithew™, Lindsay G. Merrithew, has spent over two decades promoting the benefits of responsible exercise through their brands STOTT PILATES®, ZEN•GA®, Total Barre® and CORE™ Athletic Conditioning & Performance Training™. Working closely with a team of physical therapists, sports medicine and fitness professionals, they ensure all programming is aligned with current scientific and biomechanical research.
PJ O'Clair is a Master Instructor Trainer for Merrithew™ and a vital member of the company’s programming team. PJ specializes in STOTT PILATES®, ZEN•GA™ and CORE™ Athletic Conditioning & Performance Training™. PJ is a featured instructor in numerous Merrithew™ professional and consumer DVDs sold around the world
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