Pilates in Pregnancy: Safe, Simple Guidelines for Each Trimester.

Written By Fleur Wellbeing

Supporting your movement journey at Fleur Wellbeing

Many women choose to continue their Pilates practice throughout pregnancy — especially those who have been attending regular classes for years and feel confident in their bodies. At Fleur Wellbeing, we’re here to help you move safely, comfortably and with confidence throughout each trimester.

Every pregnancy is unique, so always listen to your body, move at a pace that feels right for you, and check in with your healthcare provider before beginning or continuing exercise.

Before 16 Weeks: What’s Safe?

In early pregnancy, your body may still feel relatively normal from a movement perspective — though fatigue and nausea can appear surprisingly early. (Ellesse — our studio owner — started feeling both around the 7-week mark with each of her pregnancies… energy levels were “a challenge” to say the least!).

Up until 16 weeks, our prenatal clients are welcome to attend any of our classes, as long as you feel comfortable. Our biggest recommendation is to maintain your current level of fitness, rather than pushing harder or striving for progression.

One class you may naturally phase out early is Reformer HIIT — not because it’s unsafe at this point, but because it can feel very intense when early pregnancy fatigue or nausea sets in. Listen to your body and adjust accordingly.

Prenatal-Friendly Classes (Suitable at Any Stage of Pregnancy)

If you’re looking for gentle, supportive options that work beautifully throughout all trimesters, these classes are consistently popular with our mums-to-be:

  • Barre HIIT

  • Barre SCULPT

  • Reformer FLOW

  • Reformer ARC

  • Stretch + Release

  • Mat Pilates FLOW

  • Mat Pilates HIIT

  • Mat Pilates SWISS BALL

  • Mat Pilates ARC

  • TRX

  • Prenatal Reformer

  • Prenatal Mat Pilates

Our instructors will always offer modifications to help you feel safe and supported.

Dedicated Prenatal Classes (Join Anytime During Pregnancy)

We also offer specialised pregnancy classes designed to support your body as it changes:

  • Prenatal Reformer — Wednesdays at 5:30pm

  • Prenatal Mat Pilates — Saturdays at 9:30am

These classes focus on strength, stability, mobility and breath, with all movements specifically tailored for pregnancy.

Classes to Avoid After 16 Weeks

Once you move past the 16-week mark, we recommend avoiding the following classes due to increased abdominal load and reduced suitability:

  • Reformer SCULPT — not suitable after 16 weeks

  • Mat Pilates SCULPT — not suitable after 16 weeks

  • Reformer HIIT — not suitable during pregnancy at any stage

If you’re ever unsure, our instructors will be more than happy to guide you.

Trimester-by-Trimester Guide

First Trimester (0–12 Weeks)

Focus: Maintain your routine & listen to your body

If you’re feeling well, it can be safe to continue with your usual classes. This is a great time to:

  • Honour fluctuations in energy (they can be BIG in these early weeks)

  • Begin connecting with breath, pelvic floor and gentle deep core support

  • Stay hydrated and avoid overheating

  • Take breaks whenever needed — especially if nausea or dizziness appears

Second Trimester (13–27 Weeks)

Focus: Support your growing bump & protect your core

As your body changes, we make small adjustments to keep things comfortable:

  • Avoid Lying Flat on Your Back After ~16–20 Weeks. Prolonged flat-on-back positions can compress major blood vessels, leading to dizziness, nausea or reduced blood flow. Short transitions are okay if you feel fine. Use a Pregnancy Wedge for Supine Work to keep your chest lifted and spine supported (Reformer footwork, stretching etc)

  • Reduce deep abdominal flexion (curls, roll-ups)

  • Modify planks if you feel abdominal pressure

  • Favour kneeling, side-lying, seated, all-fours or ARC-supported positions

  • Stretch gently — avoid pushing into deep ranges

Third Trimester (28+ Weeks)

Focus: Comfort, space & preparation for birth

Movement is still incredibly beneficial — it just becomes slower, softer and more spacious.

Try focusing on:

  • Supported positions (side-lying, kneeling, all-fours)

  • Wider stances to make room for the belly

  • Gentle core activation through breath

  • Glute strength, pelvic stability and hip mobility

  • Reducing balance challenges

  • Relaxation + long, steady breathing

Above all: comfort first.

All Trimesters: General Guidelines

  • If something causes pain, pulling, or abdominal doming, stop or modify.

  • Keep your breath flowing — avoid breath-holding.

  • Hydrate throughout class.

  • Rest whenever your body asks for it.

  • Every pregnancy is unique — adjust as needed week to week.

We’re Here to Support You

Whether you choose to join our dedicated prenatal classes or continue participating in some of our regular sessions, our instructors will ensure you feel safe, supported and empowered throughout your pregnancy.

If you’re unsure which classes to take or want personalised advice, please reach out anytime — we’re here for you every step of the way.

Explore our pregnancy-safe classes or book your first session →

Fleur Wellbeing
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