Yes, Pilates is one of the safest and most effective ways to exercise during pregnancy. With proper modifications, it strengthens the core and pelvic floor muscles crucial for labour and postpartum recovery. The key is to focus on stabilisation, avoid certain positions like lying on your back after 20 weeks, and listen to your body.
Is My Pilates Routine Pregnancy-Safe? A 2-Minute Self-Assessment
Before diving into specific exercises, let’s quickly assess whether your current routine needs adjusting. This simple checklist will help you identify any red flags in seconds.
Quick Safety Assessment
Take a moment to answer these questions honestly:
☐ Are you avoiding lying flat on your back or stomach?
☐ Are you avoiding deep twists and forward flexion (crunches)?
☐ Are you focusing on breathing into your diaphragm?
☐ Are you able to hold a conversation during exercise?
☐ Have you stopped any move that causes pain or “coning” of the abdomen?
What Your Answers Mean
If you answered “No” to any of these questions, don’t worry, you’re in the right place. This guide will show you the exact modifications you need to make, starting with the safe exercises below. The most important thing is that you’re being proactive about your health and your baby’s wellbeing.
Action Step: Bookmark this page right now. You’ll want to reference it during your next workout session. Consider printing the “Stop Doing” list in Section 3 and keeping it with your exercise gear.
Pregnancy-Safe Pilates Exercises: A Trimester-by-Trimester Visual Guide
These exercises are specifically chosen to support your body through each stage of pregnancy. Focus on controlled movements and proper form rather than speed or repetitions. Remember: quality over quantity is your new mantra.
First Trimester: Building Your Foundation
During these crucial early weeks, you’re establishing movement patterns that will serve you throughout pregnancy. Even if you’re feeling nauseous or fatigued, these gentle exercises can actually help boost your energy.
Exercise 1: Pelvic Tilts
- Start position: Lie on your back with knees bent, feet flat on the floor hip-width apart
- Movement: Gently tilt your pelvis, drawing your navel towards your spine
- Breathe: Inhale to prepare, exhale as you tilt
- Repetitions: 10-15
- Self-Check: “Feel your lower back gently press into the mat, there should be no gap”
Exercise 2: Cat-Cow
- Start position: On all fours, wrists under shoulders, knees under hips
- Movement: Arch and round your spine slowly, moving between cat and cow positions
- Breathe: Inhale for cow (arch), exhale for cat (round)
- Repetitions: 8-10 cycles
- Common Mistake to Avoid: Moving too quickly, this should feel like a gentle massage for your spine
Exercise 3: Quadruped Leg Lifts
- Start position: All fours, maintaining neutral spine
- Movement: Extend one leg straight back, keeping hips square
- Hold: 3-5 seconds
- Repetitions: 8-10 per leg
- Form Tip: Imagine balancing a cup of tea on your lower back, it shouldn’t spill!
Second Trimester: Stability & Posture
Your centre of gravity is shifting now. These exercises help you maintain balance and support your changing posture.
Exercise 1: Side-Lying Leg Circles
- Start position: Lie on your left side, head supported, bottom leg slightly bent
- Movement: Small circles with the top leg, keeping hips stacked
- Repetitions: 10 circles each direction, then switch sides
- Common Mistake: “Rocking the torso, keep your core engaged to stay still”
Exercise 2: Modified Plank (on knees or incline)
- Start position: Knees on mat or hands on elevated surface (bench, wall)
- Hold: 15-30 seconds
- Repetitions: 3-5 holds
- Modification Tip: The higher the incline, the easier it becomes, start with a wall if needed
Exercise 3: Glute Bridges
- Start position: On your back (if still comfortable), knees bent
- Movement: Lift hips to create a straight line from knees to shoulders
- Hold: 3-5 seconds at the top
- Repetitions: 10-15
- Note: After 20 weeks, perform this with shoulders elevated on a couch or bench
Third Trimester: Labour Prep & Comfort
These exercises prepare your body for birth whilst accommodating your beautiful bump.
Exercise 1: Wall Sits
- Start position: Back against wall, feet hip-width apart
- Movement: Slide down to a comfortable squat position
- Hold: 10-30 seconds
- Repetitions: 3-5
- Labour Benefit: Mimics positions that can help during delivery
Exercise 2: Clamshells
- Start position: Side-lying, knees bent at 90 degrees
- Movement: Keep feet together, open top knee like a clamshell
- Repetitions: 12-15 per side
- Focus Point: Feel this in your outer hip, crucial for pelvic stability [1]
Exercise 3: Wide Squats
- Start position: Feet wider than hip-width, toes turned out
- Movement: Lower into a squat, knees tracking over toes
- Repetitions: 10-15
- Breathing Tip: This is practice for labour, breathe deeply and steadily
Try This Now
Immediate Action: Choose one exercise from your current trimester and perform 10 repetitions right now. Notice how it feels—any discomfort means you need to modify further.
Today’s Goal: Create a 15-minute routine using three exercises from the list above. Set a reminder on your phone for the same time tomorrow.
The Official “Stop Doing” List: Pilates Moves to Avoid During Pregnancy
To protect your abdominal muscles and ensure proper blood flow to your baby, certain Pilates exercises must be completely avoided. This isn’t about being overly cautious—these restrictions are based on solid physiological reasons.
The Avoid & Replace Table
| Exercise to AVOID | Why You Must Avoid It | Safe Alternative to TRY INSTEAD |
|---|---|---|
| The Hundred, Crunches, Roll-Ups | Puts excessive pressure on the rectus abdominis, can worsen diastasis recti (abdominal separation) | Diaphragmatic Breathing exercises, Pelvic Tilts |
| Lying Flat on Your Back (after 20 weeks) | Can compress the vena cava, reducing blood flow to you and baby, causing dizziness | Side-Lying Exercises, Incline Positions (45-degree angle) |
| Full Planks on Toes (later trimesters) | Can cause abdominal “coning” and dangerous strain on the linea alba | Modified Plank on Knees, Quadruped Holds, Wall Planks |
| Deep Twisting Movements | Puts unnecessary pressure on the uterus and already-stretched abdominal wall | Gentle Upper-Back Rotations while Seated |
| Any Position on Your Stomach | Puts direct pressure on the growing baby—obvious but worth stating | All-Fours Exercises (Cat-Cow, Bird Dog, Leg Lifts) |
| Jumping or Bouncing Movements | Can stress pelvic floor and cause discomfort or leaking | Controlled, Low-Impact Alternatives |
Troubleshooting Guide
If you see a “cone” or “dome” shape on your belly during any exercise:
Stop immediately. This indicates the exercise is too intense for your abdominal muscles. Choose an easier variation or skip it entirely.
If you feel dizzy, lightheaded, or nauseous:
You may be compressing your vena cava. Gently roll onto your left side and rest. Always exercise in positions that feel comfortable.
If you experience any spotting, cramping, or unusual discharge:
Stop exercising and contact your healthcare provider immediately.
Pilates vs. Yoga vs. Barre: Which Is Best for Pregnancy?
Many expecting mums wonder which exercise programme will serve them best. Here’s an honest comparison to help you decide.
Quick Answer: Pilates is unparalleled for targeted pelvic floor and deep core strengthening, exactly what you need for labour and recovery. Yoga excels at flexibility and mindfulness, whilst Barre is brilliant for muscular endurance. For labour preparation specifically, Pilates often has a slight edge due to its focus on the transverse abdominis and pelvic floor.
| Feature | Pilates | Yoga | Barre |
|---|---|---|---|
| Pelvic Floor Focus | Excellent | Good | Moderate |
| Core Stabilisation | Excellent | Good | Good |
| Flexibility | Good | Excellent | Good |
| Low-Impact | Yes | Yes | Yes |
| Labour Prep Benefit | High (Core/Breathing) | High (Mind/Body Connection) | Moderate (Endurance) |
| Equipment Needed | Minimal (mat) | Minimal (mat, blocks) | Some (barre or chair) |
Your Pregnancy Pilates FAQ
When is the best time to start Pilates during pregnancy?
You can start at any time, even as a complete beginner in your first trimester, as long as you have medical clearance from your healthcare provider. If you’re new to Pilates, begin with prenatal-specific classes rather than modifying regular classes on your own. The ideal scenario is starting before pregnancy to build a strong foundation, but it’s never too late to begin with appropriate modifications.
How many weeks pregnant should I stop Pilates?
You can continue modified Pilates right up until delivery day, as long as you feel comfortable and have your doctor’s approval. Many women do gentle exercises even during early labour! The key is to continuously adapt your practice as your body changes. What feels good at 20 weeks might need modification at 30 weeks, and that’s perfectly normal.
What’s the difference between regular and Prenatal Pilates?
Prenatal Pilates proactively removes all potentially unsafe exercises and adds movements specifically designed to support pregnancy and prepare for childbirth.
Regular Pilates might include exercises on your stomach, deep twists, and intense core work, all unsuitable during pregnancy. Prenatal Pilates focuses on:
- Maintaining (not increasing) fitness
- Preparing the pelvic floor for delivery
- Addressing pregnancy-specific concerns like back pain
- Teaching breathing techniques useful during labour
Does Pilates really help with childbirth?
Absolutely, and there’s research to back this up. A strong pelvic floor and deep core muscles can:
- Reduce pushing time during delivery by up to 30 minutes
- Lower the risk of severe perineal tearing
- Speed up postpartum recovery significantly
- Reduce the likelihood of stress incontinence after birth
Studies have shown that women who exercise during pregnancy, particularly those who focus on core and pelvic floor strength, report feeling more in control during labour and have faster recovery times [2].
Why can’t I exercise on my back after 20 weeks?
Lying flat on your back can compress a major blood vessel called the inferior vena cava, which runs along the right side of your spine. This compression reduces blood flow back to your heart, which means less oxygen for you and your baby. This condition is called supine hypotensive syndrome and can cause:
- Dizziness or lightheadedness
- Nausea
- Shortness of breath
- A drop in blood pressure
The good news? Simply prop yourself up at a 45-degree angle or exercise on your side to avoid this entirely.
Do I need to tell my Pilates instructor I’m pregnant?
Absolutely yes, and tell them immediately—even if you’re in your first trimester and not showing yet. A qualified instructor needs this information to:
- Suggest appropriate modifications from day one
- Monitor you for signs of overexertion
- Avoid putting you in unsafe positions
- Provide pregnancy-specific alternatives
Would you like a professional to help you through your pilates journey while pregnant? Contact the team at SOHL Studio today, we will be glad to help!
Sources:
