Is Pilates Safe During Pregnancy? A Trimester-by-Trimester Guide

If you're pregnant and wondering whether it's safe to continue (or start) a Pilates practice, you're not alone — it's one of the most common questions I get asked. Below is a simple guide based on my training as a pregnancy and postpartum exercise ppecialist, detailing what to modify or avoid, but most importantly how much you can continue to do!

Is Pilates safe during pregnancy?

For most people with an uncomplicated pregnancy, exercise is highly recommended, and Pilates is a great and accessible way to stay active. It maintains the strength and mobility required to support your changing body, and teaches breath control which is essential for pelvic floor health. As with any exercise in pregnancy, check with your doctor or midwife before starting or continuing, especially if you have any pregnancy complications.

First trimester (weeks 1–13)

If you already had a regular Pilates practice, you can usually continue much as before, listening to your energy levels and adjusting for nausea or fatigue. If you're brand new to Pilates, this is a great time to learn the fundamentals — breath work, pelvic floor connection and core control — before your bump makes some positions less comfortable. For two of my three pregnancies I didn't feel like exercising at all, so I didn't, and that is fine too!

Second trimester (weeks 14–27)

This is often the sweet spot — energy tends to return and the bump isn't yet large enough to get in the way too much! It's the point where I recommend moving away from lying flat on your back for extended periods if it makes you feel dizzy, although some people feel comfortable in this position right up until delivery, and start to focus on more pregnancy related aches and pains. Keeping the upper spine and hips as mobile as possible, continuing to focus on abominal control and 'pressure management' for the pelvic floor, and building strength in the legs and upper body in preparation for labour and caring for your new baby.

Third trimester (weeks 28–40)

As your bump grows, balance shifts and range of motion can feel more challenging. The focus on mobilty and strength remains the same, but adding more breath work and stretching is really welcome. Wide-base positions, side-lying work and supported seated or standing exercises tend to feel best, and the focus on building endurance for labour, and relaxing the pelvic floor become more of a priority.

Pilates exercises to modify or avoid during pregnancy

• Lying flat on your back for long periods after around week 16–20 may feel uncomfortable

• Focusing on pressure management during abdominal work to minise 'doming' and bearing down on the pelvis floor

• Lying prone is an obvious one to avoid when you feel uncomfortable doing so

• Holding your breath during effort (the Valsalva manoeuvre) — keep breath moving throughout to manage pressue through the pelvic floor

• Listening to your body is key. You will know when something doesn't feel right or comfortable.

Getting started with at-home pregnancy Pilates

I filmed my Pregnancy Pilates Programme throughout my own second pregnancy — 8 tutorials plus 27 full-length classes mapped to specific weeks from 14 to 40, so you always know a class is appropriate for exactly where you are. If you'd rather mix and match at your own pace, my On Demand pay-as-you-go classes are also available for mat and equipment workouts you can do entirely at home.

This article is general information, not medical advice — always check with your doctor or midwife about what's right for your pregnancy.