Yoga, pilates & mobility

Pilates-style core

Controlled, breath-led floor work for the deep core, glutes and back — no crunching required.

20min
Beginner Low impact Exercise matMini loop band
A silhouetted figure holding a triangle yoga pose at the water's edge, reflected in wet sand under a pink sunset
Photo: dennis, CC BY 2.0

Slow is the point. Breathe out on the effort, keep your tummy gently drawn in, and let your pelvic floor lift with each exhale.

The plan

Warm-up 2 min

  • Pelvic tilts, slowly1 min
  • Cat–cow1 min

Main set 2 rounds — rest 45 sec between rounds

ExerciseEach roundRest after
Dead bug 8 each side 20 sec
Glute bridge
Roll up and down slowly		 10 reps 20 sec
Clamshell 10 each side 20 sec
Side-lying leg raise 10 each side 20 sec
Lying toe taps 8 each side 20 sec
Superman (back extension) 8 reps 20 sec
Bird dog
Hold 3 seconds		 6 each side 20 sec

Cool-down 1 min 20 sec

  • Child's pose40 sec
  • Buttock stretch (lying), left20 sec
  • Buttock stretch (lying), right20 sec
NHS pilates for beginners

This workout is part of: 4-week low-impact start.

Sources

  1. NHS: Exercise in pregnancy — checked 3 Oct 2026

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