Pilates During Pregnancy: Safe Moves for Every Trimester
Pregnancy changes everything. Your body, your energy, your emotions, even how you move. But just because you're growing a tiny human doesn’t mean you have to stop moving altogether. In fact, staying active can be one of the best things you do for yourself and your baby. One of the gentlest, most effective ways to keep your body strong and supported during pregnancy? You guessed it, Pilates during pregnancy.
Whether you’re in your first trimester or waddling into your third, Pilates can be your best friend. It helps you stay connected to your breath, strengthens your core (yes, even that belly bump needs love), and supports your posture when your center of gravity decides to throw you off balance.
Ready to roll out the mat? Let’s talk about how to make Pilates work for you throughout your pregnancy trimester by trimester.
Why Pilates is a Pregnant Mama’s BFF
Before diving into the moves, let’s talk about why Pilates is so loved by pregnant women and recommended by many midwives and OBs.
Pilates focuses on:
Core stability (especially the deep abdominal muscles)
Postural alignment
Pelvic floor strength
Controlled breathing
Gentle stretching and toning
All of these are golden during pregnancy. As your belly grows, your back and hips can start to scream at you. Your pelvis starts to feel like it’s made of jelly. And let’s not even talk about how your balance disappears like socks in a dryer. Pilates helps support all of that without the jarring impact of high-intensity workouts.
Plus, it’s calming. The controlled movements and breathwork can help lower stress and even prepare you mentally for labor. A double win.
First Trimester: Setting the Foundation
Ah, the first trimester when you’re still wrapping your head around the fact that you’re pregnant. Maybe you feel amazing, maybe you feel like you've been hit by a truck. Either way, it’s a good time to start laying a strong foundation.
Key Goals:
Maintain mobility and strength
Begin connecting with your core and pelvic floor
Listen to your body (this will be a theme, by the way)
Safe Pilates Moves for the First Trimester:
Pelvic Tilts
Lie on your back with knees bent (if comfortable).
Gently rock your pelvis to flatten your back against the mat.
Think of it as waking up your core—not crunching.
Cat-Cow Stretch
On hands and knees, arch your back (cat), then gently drop your belly (cow).
Breathe deeply and move slowly.
It relieves back tension and teaches you to move with breath.
Kneeling Arm/Leg Reach (a.k.a. Bird Dog)
Still on all fours? Great.
Reach one arm forward and the opposite leg back.
Focus on stability—not how high you can lift.
4. Wall Roll Downs
Stand against a wall, feet hip-width apart.
Slowly roll down, one vertebra at a time.
Great for spinal mobility and posture.
Pro tip: If you're feeling exhausted or queasy, don’t force it. Rest is also movement in disguise.
Second Trimester: Support and Strengthen
Welcome to the "honeymoon phase" of pregnancy energy usually returns, and you’re not too big yet. This is the sweet spot for ramping up your Pilates game.
Key Goals:
Build core and pelvic floor strength
Support the changing spine
Maintain flexibility and mobility
Important Note:
At this point, you’ll want to avoid lying flat on your back for long periods. It can reduce blood flow to you and baby. Opt for side-lying or elevated positions.
Safe Pilates Moves for the Second Trimester:
Side-Lying Leg Lifts
Lie on your side with knees bent or straight.
Gently lift and lower the top leg, focusing on control.
Works the glutes—hello hip support!
Modified Plank
On knees and forearms or hands.
Keep your spine long and belly lifted (no saggy backs).Strengthens your core without compressing the belly.
Standing Hip Circles
Use a chair or wall for balance.
Gently circle one leg, engaging your glutes and hips.
Great for stability and preparing those hips for labor.
Pelvic Floor Breathing
Inhale and relax your pelvic floor (imagine flower petals opening).
Exhale and gently lift it (like sipping a smoothie through a straw).
No need to over-squeeze. This isn’t a bicep curl.
Pro tip: Stay hydrated. You’re working harder than you think.
Third Trimester: Comfort, Breath, and Baby Prep
Okay mama, you’re in the final stretch. Your belly is full-on bumpin’, your lungs feel squished, and you’re wondering if you’ll ever see your toes again. Pilates can help make this stage a little more bearable and even enjoyable.
Key Goals:
Maintain mobility and reduce discomfort
Prep for labor and delivery
Support the pelvic floor and breath control
Safe Pilates Moves for the Third Trimester:
Seated Spine Twist (Modified)
Safe Pilates Moves for the Third Trimester:Seated Spine Twist (Modified)
Sit cross-legged or on a yoga block.
Gently twist from the waist, arms wide.
Great for mobility and keeping the spine supple.
Wall Squats (With a Ball or Not)
Stand against a wall with feet slightly forward.
Slowly lower into a gentle squat and return up.
Strengthens thighs and glutes—important for delivery and recovery.
Butterfly Stretch with Breath Focus
Sit with feet together and knees apart.
Gently press knees toward the floor.
Inhale through the nose, exhale slowly.
Helps with hip flexibility and calming the mind.
Tabletop Pelvic Rocks
Back to hands and knees.
Gently tilt the pelvis forward and back.
Relieves back pain and helps the baby move into optimal position.
Pro tip: Skip anything that makes you dizzy, nauseated, or uncomfortable. Your body’s smarter than any guide.
What to Avoid in Pregnancy Pilates
Let’s keep it real. Not all Pilates moves are safe during pregnancy. Some positions and exercises can be too intense or compress the belly. Here's what to steer clear of:
Deep twists or crunches
Any move lying flat on your back after the first trimester
High-impact exercises or jumping
Moves that strain the abdominals (like full planks or leg lifts from supine)
Overstretching—your body’s already loosening up thanks to relaxin hormone
Instead, focus on smaller, controlled movements. Think “gentle power” instead of “beast mode.”
Breathing: The Secret Superpower of Pilates and Birth
Pilates isn’t just about movement, it’s about breath. And guess what? Breath control is gold when you're giving birth.
Learning how to breathe into your ribs, control your exhale, and stay calm under tension can actually help during labor. Pilates breathing helps:
Regulate stress
Improve oxygen flow to baby
Support core and pelvic floor coordination
Prepare you for contractions (they’re like big, bossy Pilates moves)
Try this simple breathwork practice daily:
Sit tall, place your hands on your ribs.
Inhale through your nose, expanding the ribs sideways (not belly-puffing).
Exhale through pursed lips, gently drawing your ribs back in and lifting the pelvic floor.
Repeat 5–10 times.
Pilates Props That Are Pregnancy-Approved
You don’t need a fancy studio to do Pilates while pregnant. But a few props can make things more comfy:
Pilates ball (for wall squats or pelvic tilts)
Yoga blocks (to sit on during stretches)
Resistance band (for gentle arm work)
Foam roller (to release tension)
A sturdy chair (for balance and seated work)
Oh, and if you're craving a little snack post-workout? There's no rule against kicking back with something like gourmet microwave popcorn. Just saying balance in everything, right?
Benefits of Prenatal Pilates (Backed by Science)
Need a little scientific nudge to keep going? Here are some research-backed benefits of Pilates during pregnancy:
Improves posture and reduces back pain
Enhances balance and coordination
Strengthens pelvic floor muscles (important for childbirth and recovery)
Helps control weight gain
Improves mood and reduces anxiety
Prepares the body for labor and postpartum healing
And postpartum? That same Pilates routine can gently help you reconnect with your core, rebuild strength, and recover with intention.
Before You Begin: Quick Safety Tips
Check with your doctor or midwife. Especially if you have complications or a high-risk pregnancy.
Stay cool. Overheating can be risky, especially in the first trimester.
Modify when needed. There’s no shame in taking it slower or resting entirely.
Use props and support. Your balance might be off, and that’s okay.
Listen to your body. Always, always.
You’ve Got This, Mama
Pilates during pregnancy isn’t about doing perfect moves or pushing limits. It’s about connecting with your changing body, preparing for the birth ahead, and giving yourself some gentle, powerful self-care.
Whether you’re rolling out your mat for 10 minutes or committing to a longer session, you’re showing up. And that matters. You don’t need to be flexible or fit to start. You just need to begin.
So grab a water bottle, turn on a playlist you love, and meet your breath on the mat. Your body and your baby will thank you.
Conclusion
Pregnancy is full of changes, some magical, some messy, but moving your body with intention can help you feel more in control, more supported, and more connected to this amazing journey. Pilates during pregnancy isn’t about intense workouts or getting “back in shape” it’s about building strength where you need it most, breathing deeply when life (and your belly) feels heavy, and staying grounded through every trimester.