Pregnancy Pilates: What’s Safe, What’s Not, and What Has Helped Me Most

Real talk from a Pilates instructor and pregnant mama.

Pregnancy is one of the most transformative seasons your body will ever go through—and it’s also one of the most confusing when it comes to movement.

Every trimester feels different. Every doctor says something slightly different. And don’t even get me started on the “Do this! Don’t do that!” posts flooding your feed. 🙃

As a certified Pilates instructor (and mom currently in her third trimester), I want to share what I’ve personally learned—what movements are generally safe, what to skip, and what has helped me feel strong, supported, and sane throughout this journey.

✅ What’s Generally Safe in Pregnancy Pilates

Let’s start with the good news: Pilates is one of the best movement styles you can do during pregnancy. It focuses on core stability, breath, posture, pelvic floor support, and functional strength—all things your body really needs right now.

Here are movements I’ve found to be safe and supportive:

• Breathwork & Core Connection: Gentle transverse abdominis activation (think: hugging baby in without “bearing down”)

• Side-Lying Glute Work: Great for pelvic stability and low back support

• Quadruped (All-Fours) Work: Think Bird Dogs, Fire Hydrants, and Hamstring Curls

• Seated or Standing Arm Work: Keeps posture strong and combats the “pregnancy slump”

• Wall Work + Resistance Band Work: Adds gentle strength-building without excess strain

• Pelvic Tilts & Bridges (with modifications): Great for hip mobility and back relief

Of course, every body—and every pregnancy—is different. Always listen to your OB/midwife and your own instincts.

🚫 What to Avoid or Modify

Now, let’s talk about what to skip (or at least scale back).

• Traditional Crunches or Flexion-Based Core Work: These put pressure on the abdominal wall and can worsen diastasis recti.

• High-Impact or Fast-Paced Flows: If you’re breathless, dizzy, or overexerting, slow it down.

• Deep Twisting or Extreme Extension: These can compress your abdomen or strain the lower back.

• Lying Flat on Your Back (for too long): Especially in the second and third trimester, this can reduce blood flow.

• Anything That Just Feels Off: Your body will tell you. Believe it.

Reminder: It’s not about doing “less.” It’s about doing what serves your body best in this season.

🌿 What Helped Me Most (Personally)

Now for the honest part—what really helped me:

1. Letting Go of Perfection

I wasn’t “on” all the time. I fell off. I rested. I adapted.
And letting go of the pressure to be consistent every day helped me feel less guilt and more freedom.

2. Walking + PT Work

Some days, Pilates just didn’t happen. But walking + movements from my physical therapist for back and hip pain kept me moving and grounded. And that absolutely counts.

3. Focusing on Breath Over Burn

In pregnancy, breath is everything. Learning to connect breath to movement kept me feeling supported even when I wasn’t doing full workouts.

4. Side-Lying + Standing Glutes

These were a lifesaver. Glutes = core support = better posture = less pain.

5. Using Props to Modify

I leaned into props like a stability ball, pilates ball, and resistance bands. These made movement more accessible and more comfortable.

Final Thoughts: It’s Not About Doing It All

You’re growing a human. That alone is a full-body workout.

Pilates can absolutely support you during pregnancy—but only if you approach it with kindness and flexibility. What matters most isn’t doing everything right—it’s tuning in, staying connected, and trusting your body to lead the way.

Whether you're doing full workouts or just a few deep breaths and a stretch, you’re doing enough. You’re strong. You’re wise. And you’re already showing up for your baby and yourself.

Want help figuring out what movements are right for you? Come join us in The Pilates Mom Studio—we have a whole library of supportive, low-impact pregnancy-friendly classes (plus a prenatal-friendly community that gets it 💛).