Snezana Wood’s top 5 Pilates moves during pregnancy

By Chloe Lorback, Pregnancy & Postnatal Physiotherapist at 28 by Sam Wood

Pilates can be the perfect exercise when you’re expecting. As a women’s health physio and pregnancy Pilates instructor you might imagine that Pilates has been one of my favourite workouts to keep me active during my own pregnancies, and it was certainly a favourite with Snez too.

It is important to keep your core strong and work on your mobility so your body can handle the extra weight of carrying a baby. So when Sam’s 28 Pregnancy fitness program introduced Pregnancy Pilates, Snez was eager to do it, and here are some of the favourite moves she always came back to, to help her stay fit and active throughout her pregnancy.

Over to you, Snez!

1. Side-lying inner & outer thigh move

For this exercise make sure you are in a comfortable position with your tummy and head well supported, and then work the leg through a large but comfortable range to get a deep burn in the butt. I like to do 20 on each side.

2. Kneeling alternating superman

Make sure your hands are directly under your chest and that your knees are directly under your hips. Then lift your opposite arm and leg at the same speed to the same height. Pause and hold. Then, slowly lower both your arm and leg to your starting position before repeating on the other side. I aim for 30 reps all together and really lengthen through my arm and legs while trying to maintain my balance.

3. Kneeling plank (modified)

This is a simple modification to your regular plank that will ensure you have good posture and that you are not putting too much pressure through your body. I personally like to do 10 seconds on and 10 seconds off x 3 – and don’t forget to breathe!

4. Plié squat

The first thing I think of when I do this exercise is Sam telling me to “channel that inner ballerina”. I might not be as graceful as a ballerina (I try!) but I like to complete 20 slow reps with control.

5. Seated curl and press

Any excuse to sit on the couch, right? Make sure you sit tall with good posture and keep your shoulder blades back. Curl and press with control. I aim for 15 reps and if you don’t have dumbbells you can use 2-litre milk containers.

If you want to try out some of the workouts I completed during my pregnancies, you can find a few home workout videos on 28’s pregnancy.

Sam Wood met Snezana (and her daughter Eve) on The Bachelor in 2015. After winning the season, the couple have quickly become one of the most successful Bachelor romance stories, getting married in 2018 and expanding their brood.

The family welcomed a little girl, Willow in 2017 and their third daughter Charlie in 2019, before welcoming their fourth daughter, Harper on May 4, 2022.