Can You Do Pilates When You’re Pregnant?
When you’re pregnant, it’s natural to wonder what kinds of exercise are safe—and what’s best left for after baby arrives. The good news? Yes, you can absolutely do Pilates when you're pregnant—as long as it's guided by a qualified instructor and tailored to your stage of pregnancy.
At Fleur Wellbeing, we offer pregnancy-safe Pilates classes designed to help you stay strong, supported and connected throughout every trimester. Below, we’ll walk you through what to expect, what to avoid, and why Pilates is one of the most beneficial movement practices during pregnancy.
Is Pilates Safe During Pregnancy?
Pilates is widely considered one of the safest forms of exercise during pregnancy because it’s low-impact, slow-paced, and easily modified. It focuses on breathing, alignment, posture, and deep core strength—all of which are essential during pregnancy and beyond.
That said, every pregnancy is unique. Always speak to your GP, midwife or obstetrician before starting any new form of exercise. Most women are encouraged to continue moving throughout pregnancy if they’ve been cleared medically, especially if they were active beforehand.
At Fleur, our instructors are trained to adapt exercises for each stage of pregnancy and provide alternatives if anything doesn’t feel right.
The Benefits of Prenatal Pilates
Pregnancy can bring all sorts of new sensations—tight hips, a sore back, shifting posture, and a growing belly that changes your centre of gravity. Pilates is designed to support those changes and help your body adapt with strength and grace.
Some of the most common benefits include:
Strengthening the deep abdominal and pelvic floor muscles, helping to prevent lower back pain and improve pelvic stability.
Improving posture, which can ease upper back and shoulder tension from carrying extra weight.
Increasing flexibility and circulation, supporting overall comfort.
Improving breath awareness and relaxation, which can be helpful during labour.
Preparing your body for birth and recovery, promoting muscular endurance and body awareness.
What Types of Pilates Are Best During Pregnancy?
Both Mat Pilates and Reformer Pilates can be beneficial during pregnancy when modified appropriately. Mat Pilates offers a strong foundation in breath and core engagement, while Reformer Pilates provides resistance that can help build strength with minimal impact.
At Fleur Wellbeing, we offer prenatal-friendly Pilates sessions designed to meet you where you’re at—whether that’s in your first trimester or nearing your due date. Our instructors provide variations and modifications to ensure each session feels supportive, never strenuous.
Things to Avoid in Pilates While Pregnant
While Pilates is generally safe during pregnancy, there are a few modifications to keep in mind:
Avoid lying flat on your back for extended periods after the first trimester, as this can reduce blood flow.
Skip abdominal crunches or intense core work, which may strain your abdominals and increase risk of diastasis recti.
Listen to your body—if anything feels uncomfortable or causes pain, stop and adjust.
Stay hydrated and don’t overheat, especially during warmer weather or if your body is already feeling fatigued.
When Should You Start?
If you’re new to Pilates, it’s best to begin in the second trimester, when energy levels often stabilise and morning sickness tends to ease. If you’ve been doing Pilates pre-pregnancy, you may be able to continue throughout your first trimester with gentle modifications.
At Fleur Wellbeing, our instructors can help you safely adjust your practice to suit your energy levels and experience—whether you’re a beginner or a seasoned mover.
Move with Confidence at Fleur Wellbeing
Our prenatal Pilates classes are about more than just fitness—they’re about empowerment, education and community. We welcome you to move in a way that feels good, support your changing body, and connect with other local mums-to-be in a calm, boutique studio environment.
Whether you're looking to ease back pain, prepare for birth, or simply carve out a little time for yourself each week, we’d love to welcome you into the Fleur community.
Explore our pregnancy-safe classes or book your first session →
