In this 10‑minute, equipment‑free prenatal Pilates session, Lindsay Baumgren of NourishMove Love guides viewers through five core‑focused mat exercises—diaphragmatic belly breathing/cat‑cow, bird‑dog (with optional arm/leg abduction), “thigh dancing” quad work, modified push‑up pulses with rear‑leg lifts, and a side‑plank with rainbow‑drawing leg extensions. Each move is performed for roughly 40 seconds followed by a 20‑second transition, and the circuit is repeated twice. Throughout the workout, Lindsay offers pregnancy‑safe modifications, detailed cueing on breath, core engagement (especially the deep transverse abdominals), and options to increase intensity. She also demonstrates progressions, such as adding toe‑tucks, bear‑crawl holds, and increased range in the side‑plank. The video concludes with encouragement to stretch, links to additional prenatal workouts, and a call to subscribe.
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Hi, I'm Lindsay Baumgren of NourishMove Love, and today I'm sharing a 10 minute prenatal Pilates workout all from the mat. You don't need any equipment for this workout, just your body weight and a mat and that's all you're going to need. We have five Pilates inspired exercises and you're just going to flow through each move for about 40 seconds of work followed by 20 second transition. We're going to do all five exercises on repeat times two and it's going to round us out for a quick 10 minute prenatal Pilates workout that you can do from the mat. You can add this onto any workout you're doing or you can, you can make it your movement for the day. Either way, it's your 10 minutes and let's make the most of it by jumping right in. So we're going to go ahead and get into a quadruped position on all fours. So I'm going to be shoulders stacked over wrists, hips are stacked over knees. And we're just going to do some belly breathing right here. A little cat cow action. So I'm going to inhale, belly's going to drop, belly expands as I exhale. I'm going to look at baby and think about hugging baby nice and tight. So inhale, belly drops, exhale, pull that belly nice and tight. Think about hugging baby and pulling baby up. So hugging baby in and up. Inhale, belly drops, exhale, gaze goes to baby. Hug that baby. You're thinking about hugging baby with your deep transverse abdominals. Those are the ab muscles that wrap around you like a core set or like shoelaces due to a shoe. Inhale, belly drops, exhale, pull that baby up nice and tight. And just hold here for three, two and one. Inhale up belly, belly lower. And that's move one. Moving on to move number two. We're actually going to stay right here. I'm going to go into a bird dog position and I'm going to add ducks. So I'm actually going to turn this way so you can see me. So I'm in bird dog position. We're going to reach our left arm out and our right leg out in three, two. Let's go. So you're going to reach out and hold for 3, 2, 1. Lower them to the mat. So this is option A, you're going to hold here. You're going to reach, you're going to stay on that same side. We'll switch sides the second time through. And you're going to do a three second hold. I'm flexing the back foot, creating length from fingertip to heel. Hold for 3, 2, 1. Option A, you can stay right here. Option B, you're gonna give me an abduction, which means my arms and limbs go away from my body, come back to midline and down. So I'm gonna reach away in and down. Just a little bit of a way to add a challenge to your standard bird dog right here. Engaging the core and glutes. You're gonna give me one more reach. Abduct center and down. Nice move. Number three. I'm gonna grab these towels because my knees are a little bit sensitive after down with my kids at an indoor play place all last night. So here's what we're gonna do. I'm gonna be kneeling. We're gonna work on my thighs. This is called thigh dancing. With my arms are going to be goal posted. So I'm gonna go down and open. Down and open. We go in three, two. Let's go. You're hovering your glutes off your heels. So hover and lift. Inhale and exhale. Inhale and exhale. So I'm working the quads, the top of my thighs right here with this called thigh dancing. Nice. Never letting my glutes rest on my heels. It' and a lift and I'm working my chest and my back. Inhale and exhale. Nice work. Awesome job. You should start to feel that fire building in your quads pretty fast right here. Exhale lift, inhale down. Exhale lift. Awesome job. You have three, two and one. Nice work. From there we're going to go into a push up. You're going to give me two push up pulses. I'll go from the side. I'm going to take a kneeling push up. I'm going to do a little half push up, one and two back leg lift, one and two option. I can hold it. Here we go in five seconds. So I can take a three point push up. I'm going to try that. Holding one leg long in three, two. Let's go. So I'm going to do push up pulse, push up pulse, rear leg lift, rear leg lift, push up pulse, push up pulse, rear leg lift, rear leg lift. So it's two little half push ups working my upper body, two little rear leg lifts. Squeezing my glutes, hamstrings, low back. Too many push ups. Nice work. Too many leg lifts. There you go. Small movements, but they add a lot of intensity. Right? Feeling the upper body, feeling the shoulders, the Core feeling the legs, the glutes. Ten seconds. Yes, you can. Awesome job. Lift and lift. You're in the final. 3, 2, and 1. Nice work. Final move is I'm going to come into a side plank position. I'm going to come down to the forearm. Shoulder is stacked over elbow. I'm going to lift up, staying down on my inside knee. Outside leg is going to draw rainbows. Okay, Draw rainbows. I'm going to take a quick break while I get it. And we're going to go in 3, 2. Lift the hips nice and high. Outside leg draws a rainbow and a rainbow. Your option is always to hold that modified side plank. You could always even drop down to this inside hip and just draw rainbows with this outside leg. Just working this outside leg hitting the glutes. Okay. I'm in that third trimester. It's getting harder and harder to hold that lifted position. I'm going to do my best. That's what you're going to do. We're all working at our best effort right here. Nice work. Draw those rainbows with that toe. Those hips and glutes, they are working for you. Yes, you can stay with it. Nice work. You have 5, 4, 3, 2. And recover. Awesome job. We're gonna go right back to the top. We're gonna go back to that belly breathing. Building this into my workouts has been super helpful because I don't do it otherwise. Okay, so back to that belly breathing in that quadruped position. And then I'm going to show you a little bit of advance this too. So set it up and let's start with our inhales. Inhale, belly drops, exhale, Hug your baby with your deep transverse abdominals. Gaze goes to baby. Inhale, belly drops, exhale, hug your baby. Now, if you wanted to advance this, you're simply going to inhale, tuck the toes under, Exhale, lift and squeeze. Knees hover for three, two, one. Take it down. Inhale, belly drops, exhale, squeeze. Neutral spine. Knees hover for 3, 2, 1. It's a little bear crawl. Hold to intensify. Inhale, belly drops, exhale, lift and hold. You're just gonna hold for 3, 2, and 1. Awesome job. Moving on to that bird dog abduction option. So this time, my right arm is gonna reach my left arm, left leg is gonna extend. We'll start with bird dog. That's where we'll start. Option to add the as we progress that exercise. So set up that core, nice neutral spine. Roll the shoulders down and back. Engage the core. Let's Go. Right arm reach. Left arm reach. Flex that back foot. Hold it here for 3, 2, 1. Return to the mat. Reset and reach, reach and hold. Hold for 3, 2, 1. You know the drill. Your option A is to stay right there. Your option B is to reach, abduct, midline return. Reach, abduct, midline return. You choose your level, you choose your intensity. Nice work. You got it. One rep at a time. Reach, abduct, midline return. One more reach, abduct, midline return. Nice work. And we're gonna move into that thigh dancing again. I'm gonna bring back my little towels for my gentle knees. Put my knees on there. You could always grab a couch cushion, a pillow, anything that's gonna help you feel better, provide more support. Sh. Down or tops. My feet are down to the mat. Glutes are going to hover off the heels. Arms come to that goal post position. We go in three, two, let's go. So sit the hips back, drive forward. We're working the quads back and chest. It's all turning on, creating resistance with just your body weight right here. Nice. I want you to think hover the glutes, lift and squeeze. Hover, lift and squeeze. Inhale, down, exhale, lift. Awesome job, you guys. You feel that fire building in the tops of your thighs? You should. You should. Yes. Stay with it. Nice work. 10 seconds here. You got it. Come on. Awesome job. Last five, four, three, two and one. Awesome job. We're gonna move on to those two push ups into the two rear leg lifts. If you want to, you can extend. So I'm actually going to place one knee on my towel for a little extra support. And my left leg is going to go back. This time I'm going to give two mini push up pulses. Two rear leg lifts. We go in three, two, let's go. Push up, push up, rear leg lift, rear leg lift, little push up pulse, push up pulse, rear leg lift, rear leg lift. So I call it three point mini pushup with a little rear leg lift. Nice. You feel that core turn on low, back turn on shoulders, chest, triceps, those upper body push muscles paired with those back glutes and hamstrings. Nice work. Nice work. Yes, you can. Come on. Right here. This is move four of five. You're in that home stretch. Finish strong. Go five, four, three, two. And recover. Awesome job. Your final move is that side plank. Other side. So I'm going to come down to my other forearm. You can always add that towel to the forearm too, if that feels better. Down to that forearm right. My inside knee is going to be on the mat and I'm going to lift my hips off the mat and draw rainbows with my outside leg. We go in three, two. Let's go. Lift those hips up. Hold here. Draw rainbow and rainbow. Nice work. Rainbow and rainbow. My other arm could extend overhead. Nice work holding here again. You could always put this inside hip back on the mat and just draw those rainbows. The rainbow size is up to you. You're using your hips, your glutes, your obliques. It's all turned on right here. And it's your final move. You're finishing this 10 minute mat Pilates so strong. 10 seconds. Yes you can. Let's go. Bring it home. You got it. Last. Last. 5, 4, 3, 2 and 1. Awesome job, you guys. I am so proud of you. That was our quick 10 minute mat pilates workout. We'll go ahead and link a stretching workout after this. If you want to stretch out those outer glutes. Your paraphoris. Okay. We'll link some stretching workouts you can do after this. Thanks so much for showing up. And of course, if you want to find more of our pregnancy or prenatal workouts, I encourage you to do so at nurse. Thanks so much for following along and have a great rest of your day. Thanks so much for joining me for that 10 minute prenatal Pilates workout. I hope you loved it. And if you did, I'd be so grateful if you dropped a subscribe to my YouTube channel here. And if you want more prenatal pilates and barre inspired workouts, you can find one right here. Otherwise, you can find all my prenatal friendly workouts in this playlist right here. Have a great day.
