Pilates During Pregnancy

If you are a current client of Precision Pilates you must let us know of your pregnancy in writing via email. Please ensure to update us on your due date and how many weeks pregnant you are.

If you are NEW to Precision Pilates Studio we would advise that you attend a 1:1 session prior to joining a class with us.

In most cases, yes. Pilates can be a wonderful way to maintain strength, mobility and body awareness throughout pregnancy. Every pregnancy is different, so always follow the advice of your healthcare provider and let your instructor know that you are pregnant before class.

First Trimester (Weeks 1–12)

During the first trimester, you may experience:

• Nausea or morning sickness

• Increased fatigue

• Dizziness

Listen to your body and only do what feels comfortable. Some days you may feel capable of doing your full session, while on others you may need to modify exercises or rest more often.

Second Trimester (Weeks 13–27)

As your bump grows, we begin making more modifications.

• We generally avoid excessive forward flexion exercises.

• We may offer a wedge cushion to support you in a more inclined position rather than lying completely flat on your back.

• We focus on maintaining strength, stability and good posture as your body changes.

Third Trimester (Weeks 28–Birth)

Comfort becomes the priority.

• Most clients will no longer wish to lie on their stomach.

• Balance can become more challenging as your centre of gravity changes.

• We avoid positions where you are could be upside down or baring weight / standing on a reformer - we will provide suitable alternatives.

• We often use the Pilates box (reformer) for seated exercises and additional support.

• We can provide a wedge cushion for greater comfort when lying back.

Core Safety Principles

• Stop immediately if you feel faint, dizzy, out of breath, or experience any sharp pain or cramping.

• Avoid movements that require lying flat on your stomach (prone positions) or require holding your breath.

• Do not overstretch, as joint and pelvic ligaments are more pliable.

• Inform your instructor that you are pregnant so they can adjust reformer spring tensions or mat exercises.

What movements may need to be modified?

1. Lying Flat on Your Back for Extended Periods

From around 20 weeks, lying flat on your back for long periods can place pressure on the vena cava, a major vein that helps return blood to the heart.

Instead, we may use:

• Side-lying positions

• Seated exercises

• Cushions or wedges to elevate your upper body

2. Deep Abdominal Work

Traditional abdominal exercises such as crunches, chest lifts and sit-ups may increase pressure through the abdominal wall.

Instead, we focus on:

• Gentle core activation

• Pelvic tilts

• Deep stabilising muscles

• Seated and standing balance work

3. Overstretching and Large Twisting Movements

Pregnancy hormones, including relaxin, increase joint mobility and ligament flexibility.

Instead, we encourage:

• Controlled movement

• Gentle mobility work

• Smaller ranges of motion

• Avoiding excessive hip-opening stretches or deep twists

4. High-Intensity Exercise

Pregnancy is not the time to push to exhaustion or hold your breath during exercise.

Instead, we focus on:

• Steady, moderate movement

• Good technique

• Breathing well throughout each exercise

5. Prone (Belly-Down) Positions

As your pregnancy progresses, lying on your stomach becomes uncomfortable and unnecessary.

Instead, we use:

• Side-lying positions

• Four-point kneeling (all fours)

• Seated exercises

These alternatives still allow us to strengthen your arms, glutes, hamstrings and upper back.

Make This Time for You

Pilates during Pregnancy is an opportunity to move, breathe and connect with your changing body.

We will focus on:

• Strengthening your upper body for carrying and feeding your baby

• Strengthening your back muscles to support your growing bump

• Improving posture and body awareness

• Maintaining mobility, balance and confidence in movement

Most Important:
Stay well hydrated and take breaks whenever needed.

Please let your teacher know how you are feeling before each session. If anything feels uncomfortable, painful or simply doesn't feel right, stop immediately and let us know. We will always provide suitable alternatives to keep you moving safely and confidently throughout your pregnancy.

Please note that Precision Pilates Studio do NOT offer specific Pre Natal Pilates classes for Pregnant clients. Our classes are mixed level Pilates classes that we can adapt to the Pregnant client. Should you want a more specific tailored Pilates Practice during your pregnancy please contact us to book a private 1:1 session.

We advise that you follow the NHS guidelines here: https://www.nhs.uk/pregnancy/keeping-well/exercise/

We always love to hear from teachers who might like to join our team. Please contact studio Owner Amber: amber@precisionpilatesstudio.co.uk