10 MIN PREGNANCY DEEP CORE PILATES | pelvic floor & abs for easier delivery (all trimesters)

This 10-minute pregnancy Pilates workout is designed to gently strengthen your deep core and pelvic floor, helping you prepare for a smoother delivery and faster postpartum recovery. Safe for all trimesters, beginner friendly, and completely equipment-free. By activating your transverse abdominis (deep abs) and connecting to your pelvic floor, this mindful routine helps protect your core from excessive diastasis recti after birth — and supports your ability to push your baby out with ease and strength. *for reference I’m 23 weeks pregnant in this video ✨ This 10 MIN Pregnancy Pilates Flow Is: • Safe for all trimesters • Beginner friendly and no voiceover – just calming music • Focused on core stability, pelvic floor strength, and body connection • Ideal for easing back pain, improving posture, and preparing for labor • No equipment needed – perfect for home or travel 💡 Tips for this workout: 1. Wrap your core around your baby – before every move, gently hug your belly in and around your baby by activating your deep inner core muscles (transverse abdominis). 2. Think “gentle lift” – on your exhale, lift through your pelvic floor as if zipping up from the base. 3. Less is more – small, intentional movement is more effective for targeting deep muscles than large, fast motions. Take these 10 minutes just for you — to slow down, reconnect, and move with intention during your pregnancy journey. 💛 — 🌿 Subscribe for more pregnancy-safe Pilates workouts that support your body before and after birth — always no talking, no equipment, and beginner friendly. ____ 🎥 MY FOOD CHANNEL Check out my food/vlog channel:    / @alexandraandersson   📱MY APP Fivesec Health / Meal planner, 700+ plant based recipes & meal plans https://fivesechealth.com/app (iOS & Android) CONNECT Instagram:   / fivesechealth   TikTok:   / fivesechealth   Business inquiries: [email protected] #pregnancypilates #deepcoreworkout #pelvicfloor #prenatalworkout #pilatesforalltrimesters #pregnancycore #diastasisrectiprevention #easierdelivery #tonedpilates #coreandpelvicfloor #pilates #athomeworkout #homeworkout ____ DISCLAIMER: Please consult your doctor or health care professional before starting workout. If you experience pain or discomfort at any time during this workout, you should stop immediately. By performing these exercises, you do so at your own risk. By performing any fitness exercises without supervision like with this video, you are performing at your own risk. Toned with Alexandra will not be responsible or liable for any injury or harm you sustain as a result of this video