All You Need to Know About Prenatal Pilates

Prenatal Pilates is one of the safest and most effective exercises to support your body during pregnancy, helping to strengthen your core, improve flexibility, and prepare for childbirth.

According to the American College of Obstetricians and Gynecologists (ACOG), regular exercise during pregnancy can reduce back pain, ease constipation, lower the risk of gestational diabetes, and even decrease the chances of a cesarean birth.

Pregnancy brings incredible changes to your body, and staying active can make a world of difference. But how do you exercise safely?

That’s where pregnancy Pilates comes in.

Whether you’re wondering “Can I do Pilates if I’m pregnant?” or looking for prenatal Pilates exercises suited for each trimester, this guide has everything you need to know.

Is it safe to exercise during pregnancy?

Staying active during pregnancy isn’t just safe - it’s highly recommended. Exercise can help regulate mood, reduce stress, manage weight gain, and improve overall well-being.

Plus, it prepares your body for labor and speeds up postpartum recovery.

However, not all workouts are pregnancy-friendly. High-impact exercises or excessive core work can strain your body.

That’s why Pilates for pregnant women is an excellent option - it’s gentle, effective, and easy to modify as your body changes.

Is Pilates safe during pregnancy?

Is Pilates safe for pregnant women? The short answer is yes. Pilates is generally safe during pregnancy if done right.

That means following the right modifications, working with a certified prenatal instructor, and most importantly, listening to your body.

Pilates is a low-impact workout that helps you stay strong, flexible, and centered without putting excess strain on your body.

That’s why so many doctors and physical therapists recommend prenatal Pilates workouts to expecting moms.

So if you're thinking, "Can I do Pilates if I'm pregnant?" - you absolutely can. But it has to be tailored for pregnancy.

Here’s how to keep it safe:

• Always get clearance from your healthcare provider before starting.

• Choose instructors or studios that offer prenatal Pilates classes, like PhysioLab (they’ll know exactly how to adjust movements for each stage).

• Focus on exercises that support the pelvic floor, back, and hips, while avoiding excessive abdominal strain.

• Use props like a Pilates wedge to keep your spine supported and your posture neutral.

• Reformer Pilates is safer than mat work, as it provides more support, resistance control, and stability.

Why Reformer Pilates is safer than Mat Pilates

Is Reformer Pilates safe for pregnancy? The answer is a resounding yes. In fact, it can be even safer than mat Pilates.

The Reformer machine provides added support, making balance easier as your center of gravity shifts.

It allows adjustable resistance, so you can maintain strength without excessive strain.

It offers a variety of positions (seated, side-lying, or kneeling) that are more comfortable than traditional mat exercises.

Recommended Read: The Ultimate Guide to Reformer Pilates

Who should avoid Pilates during pregnancy?

While Pilates for pregnancy is safe for most, certain conditions require caution. Avoid Pilates if you have:

• A high-risk pregnancy

• Placenta previa (especially after 26 weeks)

• Uncontrolled hypertension or preeclampsia

• Severe diastasis recti (ab separation)

Always consult your doctor before starting prenatal Pilates exercises, especially if you have complications.

Prenatal Pilates Benefits

Why should you consider prenatal Pilates classes? Here are some science-backed benefits of pregnancy Pilates:

Strengthens your core (safely)

As your belly grows, your abdominal muscles stretch. Pilates targets your deep core and pelvic floor without straining your abs. This helps reduce back pain and lowers the risk of diastasis recti.

Supports pelvic floor health

Pilates teaches you how to engage and release your pelvic floor muscles properly - helpful during delivery and recovery, and great for preventing bladder issues during and after pregnancy.

Improves posture and eases back pain

Pregnancy often shifts your posture. Pilates strengthens your back and postural muscles, helping you stay aligned and relieving pressure on your spine and hips.

Boosts circulation and reduces swelling

Gentle, flowing movements improve blood flow and reduce that heavy, swollen feeling in your feet and hands.

Reduces stress and improves sleep

The breathing techniques and mindful movement in Pilates can help calm your nervous system, reduce stress, and support better sleep.

Prepares you for labor and recovery

Pilates builds body awareness, strength, and breath control - skills that are incredibly helpful during labor and make postpartum recovery smoother.

May reduce complications

Studies show that regular prenatal exercise can help lower the risk of gestational diabetes, high blood pressure, and cesarean births (NCBI).

How to Get Started with Prenatal Pilates

1. Consult Your Doctor

Before doing any kind of exercise during pregnancy, always get clearance from your doctor.

Every pregnancy is different, and your doctor can help you understand what’s safe for your body based on your medical history, trimester, and energy levels.

2. Choose the Right Pilates Instructor

Not all Pilates instructors are trained to work with pregnant women, so it's important to choose someone who understands the changes your body is going through.

If you're in Brooklyn, we highly recommend checking out PhysioLab. Our co-founders and instructors, Dr. Natalya and Dr. Gabriella, are both licensed physical therapists and Pilates experts.

They did Pilates during their own prenatal journeys, continued through postpartum, and are still practicing Pilates till date.

They’ve experienced the benefits firsthand and bring that deep, personal understanding to every session they lead.

To consult with them, you can contact us. To book a class, follow this link. We have some cool intro offers running for first-timers!

3. Choose Between Mat or Reformer Pilates

Both styles can work during pregnancy, but Reformer Pilates tends to offer more support and flexibility - literally.

The machine allows you to work in more comfortable positions (like seated or side-lying), which is a huge plus as your belly grows.

If you're doing mat Pilates, consider using a Pilates wedge for pregnancy to support your spine and avoid lying flat on your back.

Recommended Read: Reformer vs Mat Pilates - What’s Really Worth Your Time?

4. Start Slow and Build Consistency

You don’t need to go all-in right away. Two to three gentle sessions a week are more than enough to feel the benefits.

Focus on moving with intention, breathing deeply, and building a steady routine that fits how you’re feeling each week.

5. Wear Comfortable Clothing and Stay Hydrated

Stretchy, breathable clothing is key - nothing that digs in or restricts your movement.

Keep water nearby, especially if you’re in your second or third trimester when your body heats up faster.

6. Listen to Your Body

More than anything, this practice is about tuning in.

If something feels off, skip it. If you're tired, take a break.

Prenatal Pilates is here to support your body, not push it. Some days will feel energizing, and others might be slower - and both are completely okay.

Pilates During Each Trimester

Your body changes significantly from month to month during pregnancy, which means your Pilates practice should evolve with it. This is another reason why having the right instructor is important.

First Trimester: Building the Foundation

In the first 12 weeks, many people are still adjusting to the idea of pregnancy - and their body is too. Hormonal changes, fatigue, and nausea are common, so energy levels might be low.

Physically, you may not be showing yet, but your body is already going through a lot internally.

The focus during this time should be on building a strong foundation.

Since your joints are just beginning to loosen, this is a great time to work on stability and body awareness without pushing too hard.

Precautions during the first trimester:

• Avoid intense abdominal exercises (e.g., crunches).

• Avoid overheating

• Being extra mindful of fatigue.

Some great prenatal Pilates exercises for the first trimester include:

• Pelvic tilts (on all fours or seated)

• Side-lying leg lifts

• Cat-cow stretches for spinal mobility

• Bent-knee fallouts to gently engage the core

• Modified planks or wall planks for safe abdominal support

If you’re feeling good, you can continue much of what you did pre-pregnancy - just with moderation. This is also a great time to build good habits you can carry into the next two trimesters.

Second Trimester: Maintaining Strength with Modifications

By the second trimester, most people feel a noticeable shift. Energy often improves, nausea fades for many, and the baby bump begins to show.

But with that growth comes changes in posture, balance, and flexibility. Your center of gravity shifts forward, which can lead to tight hips, backaches, and a wobbly sense of balance.

The focus now should be on maintaining strength, supporting your posture, and adjusting your workouts to accommodate your growing belly.

This is also when lying on your back for long periods becomes a concern, as it can compress a major vein (the vena cava) and affect circulation.

Instead, shift to side-lying, seated, or upright positions.

If you’re using a Reformer, incline the carriage or headrest to stay comfortably propped up.

Precautions:

• Avoid lying on your back for extended periods.

• Avoid deep twisting motions.

Effective and safe prenatal Pilates exercises for the second trimester include:

• Side-lying clams and leg lifts for hip strength

• Seated arm work with resistance bands or light weights

• Wall squats to support the pelvis and glutes

• Seated spine twists with minimal resistance for mobility

• Bridge work (with support) to strengthen the back and hips

This trimester is also ideal for emphasizing breathwork. Practicing controlled, diaphragmatic breathing can help reduce stress and train your body for labor.

Third Trimester: Prepping for Birth and Staying Mobile

In the third trimester, your baby is growing fast - and you’re probably feeling it.

You may notice more swelling, tightness in the lower back or ribs, and fatigue returning. At this point, comfort is key, and so is functionality.

Your Pilates routine should help you stay mobile, reduce discomfort, and prepare your body for labor.

The focus shifts toward gentle strength, flexibility, and pelvic floor awareness. You’ll want to avoid anything that increases intra-abdominal pressure.

That includes deep squats, loaded lunges, and especially strong abdominal contractions. This is also the time to reduce resistance levels on the Reformer and opt for slower, more controlled movements.

Precautions:

• Avoid intense workouts - focus on comfort.

• Avoid high resistance exercises on the Reformer.

Some great third-trimester Pilates exercises include:

• Seated pelvic tilts with breath

• Supported squats for hip and glute strength

• Side-lying glute and leg work

• Gentle arm movements with light resistance

• Reverse Kegels and pelvic floor relaxation techniques

It’s common to feel heavier, slower, or less mobile during this stage. That’s okay.

Your goal isn’t to “do more” - it’s to support your body, keep things moving, and stay connected to your breath and muscles.

Don’t underestimate the power of simple movements done with focus and intention. Even 15–20 minutes of prenatal Pilates in this trimester can help reduce discomfort, improve sleep, and boost your confidence heading into birth.

Signs to Stop Exercising

If you feel any of these while doing pilates, stop doing it immediately:

• Dizziness, light-headedness, or breathlessness

• Sharp or unusual pain

• Contractions

• Vaginal bleeding or fluid leakage

• Severe fatigue

Prenatal Pilates Classes in Brooklyn

If you're searching for a thoughtful, safe and expert led prenatal Pilates in Brooklyn, PhysioLab is one of the best places to begin your journey.

PhysioLab isn’t just another Pilates studio - it’s an expert-led wellness space built by two doctors of physical therapy, Dr. Natalya and Dr. Gabriella, who bring both clinical expertise and real-life experience to every class.

What sets them apart? They've lived the prenatal and postpartum journey themselves - and they’ve used Pilates to support their own pregnancies, recoveries, and overall health ever since.

All our trainers are experts with immense experience in their genres.

If you are new to PhysioLab, you can use our intro pass to get a discount.

If you are already a part of the PhysioLab family, you can book your next class here.

FAQs About Prenatal Pilates

Can you do Reformer Pilates while pregnant?

Yes, Reformer Pilates is safe during pregnancy when taught by a certified prenatal instructor. The adjustable resistance and support make it ideal for your changing body.

Can I do Pilates if I’m pregnant, even if I’m a beginner?

Absolutely. Prenatal Pilates is beginner-friendly, and many women start during pregnancy. Just be sure to work with an instructor who understands how to modify movements safely.

Is Pilates safe for pregnant women in all trimesters?

Yes, Pilates is considered safe during all three trimesters as long as it’s modified appropriately and you’ve been cleared by your doctor.

That said, your practice will look different as your pregnancy progresses. Lying on your back, doing crunches, or intense abdominal work isn’t safe in the second and third trimesters - but these can be swapped for side-lying, seated, or supported positions.

A qualified prenatal Pilates instructor will know exactly how to adapt the exercises to each stage, keeping your comfort and safety a priority.

When is the best time to start Pilates during pregnancy?

You can start prenatal Pilates at any point in your pregnancy, but many people find the second trimester is the easiest time to begin.

You have more energy, and your body is just starting to show signs that Pilates can help support.

That said, even starting in your third trimester can bring real benefits - especially when it comes to preparing for labor and improving mobility.

Can I continue practicing Pilates after giving birth?

Definitely. Postnatal Pilates is great for rebuilding core strength and supporting recovery. Once your doctor gives the green light (usually around 6 weeks), you can ease back in gently.

Recommended Read: New Mom Life Hack - Why Postpartum Pilates Is a Must-Try

Conclusion

Prenatal Pilates is one of the best ways to stay active, relieve discomfort, and prepare for childbirth. Whether you're new to Pilates or looking for prenatal Pilates workouts, this guide has you covered.

Want to start? Consult your doctor, and book your class with PhysioLab. Your future self will thank you later!