Pregnancy Pilates Worksheets


Would you like to do some Pilates exercises at home?

Not sure what exercises are safe and effective now that you’re pregnant?

Want to follow a program at your own pace, in your own time, in the comfort of your own home?

Need some advice on tailoring your workout to your stage in pregnancy?

YES?!  Then, why not get your hands on a “Pregnancy – Pilates on a Page” – Home Workout Sheet!

What is ‘Pregnancy – Pilates on a Page’?

Pregnancy – Pilates on a Page is a bundle of Pilates exercises suitable for pregnant women to perform covering pre-conception, 4 different stages of pregnancy (not just the 3 trimesters!), and the first 6 weeks after birth.

How many exercises are in each worksheet?

Each Worksheet contains 9 “must-do” Pilates exercises which every pregnant women should do, complete with photos, watch points, visualisations, breathing techniques, and tips on how to perform the exercises safely and effectively.

Who are the worksheets suitable for?

These Pregnancy Pilates Worksheets are a fantastic workout for any women new to Pilates, and are also very beneficial for the regular exerciser too, who wants to continue their exercise regime under the guidance of an Ante/Postnatal Instructor.  With Pilates on a Page, you can follow your own Pilates program at home, safe  in the knowledge that every exercise on each sheet has been tried  and tested, time and time again, with proven results by Claire Mockridge  – an expert in Ante/Postnatal Fitness and Pilates Instruction.

What bundles are available?

You have 4 Packs or “Bundles” to chose from, covering the pre-conception phase for those of you trying to conceive, separate worksheets for the various stages of pregnancy from 0 weeks, right through to 40 weeks+, and a bonus Worksheet which covers your first 6 weeks as a new mummy!  Remember, these Worksheets have been designed specifically for you, your changing body and are safe for you and your unborn baby to perform.

What is covered on each worksheet?

Each Worksheet lists the aims and objectives of each exercise, colour photos showing the movement, clear alignment and action instructions, watch points, visualisations and hints and tips on where and what you should be feeling, to ensure you’re performing the exercises safely and effectively.


A Worksheet of 9 “must do” Pilates exercises for any woman wanting to conceive, women who are “between pregnancies”, and are a great starting point for absolute beginners to Pilates.  The Pre-conception Pack really focuses on strengthing your core and abdominals and helps you find stability in areas of the body which will alter during pregnancy.  (NB This Worksheet is NOT suitable for postnatal women who have had a baby within the last 6 months.)

0-12 weeks pregnant

A full-body Pilates workout which consists 9 exercises suitable for women in their first trimester to perform. If you’ve never done Pilates before, don’t worry – everything you need to know about each exercise is included on each Worksheet eg alignment, breathing, core activation, watch points and of course the main aims/objectives are of each exercise are listed, so you know why you’re doing them.

13-20 weeks pregnant

As you approach the half-way mark of your pregnancy, this Pack is perfect for you and your changing body.  Slight modifications need to be made to your program now that you’re over 12 weeks pregnant and this is reflected in the Worksheets.  Core/pelvic floor focus, postural-awareness and muscular strength are the main ingredients needed at this stage of pregnancy.

21-29 weeks pregnant

A really balanced, yet challenging workout which has been designed especially for ladies who are approaching their 3rd trimester. You’ll find variations of good old Pilates favourites here, all cleverly altered for the pregnant client.  This Pack focuses on your core and pelvic floor, strengthening your upper back and gaining movement/relieving tension in your lower back.

30-40 weeks pregnant

A comprehensive Pack of Pilates exercises which women in their 3rd trimester can perform with ease, regardless of their fitness level or exercise history.  The Worksheet has been compiled, taking into consideration the major anatomical, postural and hormonal changes that have occured in the pregnant body up to this point.  Every part of your body gets a workout in this Pilates Pack – legs, shoulders, bottom, abdominals and pelvic floor.  It’s a complete workout which will help prepare your body for the last 10 weeks of pregnancy, and go a long way to helping you have a speedy, postnatal recovery.

0-6 weeks after birth

A set of exercises and stretches suitable for any newly postnatal client to perform to help re-align the core/pelvic floor and her posture after being pregnant for 9 months – phew!  In this Pack, you’ll find core alignment work, gentle stretches/postural exercises which will melt that tension in your shoulders and lower back, and really re-ignite that pelvic floor back into shape!  Great for any women new to Pilates, and also relevant to the regular exerciser too, who wants to ease their way back into fitness under the guidance of an Ante/Postnatal Instructor.

How do I buy a bundle?

Simply choose your bundle below:

What happens after payment?

Once you’ve paid using Paypal, you’ll be directed to a link where you have 24 hours to download your Worksheets. Your payment is secure and your Worksheets are downloadable instantly which means, you can get cracking straight away!

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