Working the legs in standing is awesome when you are pregnant. Gets the heart rate up, aids the circulatory and drainage system and is a great place for you to connect the movement of your legs with the stability of your core. This plie workout will get to all these things and make your thighs burn - baby - burn! Do this workout standing, with the support of the wall, kitchen bench, chair, barre or against a wall using a physio ball.

Lunge Progression - Pulses

1. Lunge Progression - Pulses

GOAL: Strengthen and tone the legs and butt and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

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Inhale breathe into the back and sides of the ribcage as you bend the front knee and lower the back knee down toward the mat. Stay connected through your core as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button to your spine to stabilize the pelvis, lift your pelvic floor and stand back up. Imagine squeezing the thighs together and drawing the muscle of the front leg up toward the pelvis.
PliŽ Progression - Pulses

2. PliŽ Progression - Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

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Inhale and breathe into the back and sides of the ribcage, bend the knees out to the side, sending the sits bones straight down. Stay connected through your core, keep the heel lifted as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Hold- Hug Your Baby/Belly Button To Spine

3. PliŽ Progression - Hold- Hug Your Baby/Belly Button To Spine

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8 Breath Holdx

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Inhale and breathe into the back and sides of the ribcage whilst you bend the knees out to the side, sending the sits bones straight down. Hold the pli̩ as you breathe - focus on deepening your connection to the spine with every breath. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Hold -  Pea Up A Straw

4. PliŽ Progression - Hold - Pea Up A Straw

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

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Inhale and breathe into the back and sides of the ribcage whilst you bend the knees out to the side, sending the sits bones straight down. Hold the pli̩ as you breathe - focus on lifting up the Pelvic Floor muscles with every breath. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Single Heel Lift - PliŽ

5. PliŽ Progression - Single Heel Lift - PliŽ

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, lift one heel and bend the knees out to the side, sending the sits bones straight down. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Single Heel Lift - PliŽ Pulses

6. PliŽ Progression - Single Heel Lift - PliŽ Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, lift one heel, bend the knees out to the side, sending the sits bones straight down. Stay connected through your core, keep the heel lifted as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Hold - Lift And Lower One Heel At A Time

7. PliŽ Progression - Hold - Lift And Lower One Heel At A Time

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, and bend the knees out to the side, sending the sits bones straight down. Hold the pli̩. Lift one heel up, place it back down. Switch heels. Repeat. Place both heels down. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Hold - Lift And Lower Both Heels

8. PliŽ Progression - Hold - Lift And Lower Both Heels

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, and bend the knees out to the side, sending the sits bones straight down. Hold the pli̩. Lift both heels up, place them back down. Repeat. Place both heels down. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Hold - Lift Both Heels - Pulses

9. PliŽ Progression - Hold - Lift Both Heels - Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, and bend the knees out to the side, sending the sits bones straight down. Hold the pli̩. Lift both heels up and hold. Keep both heels lifted as you lower an inch in the pli̩ and lift back up. Repeat. Place both heels down. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
Tags: Legs, Prenatal