5 Prenatal Pilates Moves For Strengthening Your Core and Glutes

Grant says this exercise activates the transverse abdominis muscle and the pelvic floor, which are both important for core strength and spinal stability.

• Start on your hands and knees with your spine in a flat, neutral position. Allow your stomach to relax. Imagine a zipper running from your tailbone through your legs and along your bump, ending at your chest.
• Inhale to prepare, and as you exhale, imagine zipping yourself up. You should feel your glutes and abs engage and your bump rise up slightly.
• Inhale to release. This counts as one rep.
• Repeat for 12 to 14 reps.