Prenatal Pilates: What to Know About Pilates During Pregnancy

Pilates is having a moment—11.86 million Americans got hooked on the “Pilates shake” in 2023, marking a 15 percent jump in Pilates engagement from the year before and the highest numbers in over a decade. As its popularity soars, many moms-to-be are asking: “Can I do Pilates if I’m pregnant?” and “Is Pilates safe for pregnancy?” From prenatal Pilates to reformer sessions and even Pilates ball pregnancy exercises, figuring out what’s safe (and worth your time) during pregnancy can feel like a workout in itself. To cut through the confusion, we tapped certified prenatal Pilates instructors, ob-gyns and real moms to explore the benefits of Pilates during pregnancy and how to practice it safely—whether you’re a seasoned pro or stepping on the mat for the first time.

Can I Do Pilates If I’m Pregnant?

Whether you’re a dedicated Pilates practitioner or are looking for new core-strengthening exercises to try during your prenatal journey, you’ll be happy to know that Pilates is generally cleared as a pregnancy-safe exercise—with a few exceptions (more on that below). That said, it’s always a good idea to talk to your doctor before diving into any new pregnancy workout routine.

Is Pilates safe for pregnancy?

Pilates can be a safe and beneficial practice for parents-to-be. “Just be very mindful of how your body feels during the moves—avoid being on your back and remember your job is to protect the fragile package in your uterus,” says Christine Greves, MD, FACOG, an ob-gyn at the Orlando Health Women’s Institute.

Can you do reformer Pilates while pregnant?

Reformer Pilates can be safe during pregnancy, but there are several exercises that may require modifications—including ones where you’re flat on your back, since that’s not recommended after the first trimester. It’s also important to note that reformer Pilates can involve more balance exercises. “If your balance is going to be compromised with a certain move, avoid it,” Greves says. “Be careful not to flex too much and remember to go gradually with everything. The key is listening to your body.”

Can you do hot Pilates while pregnant?

You should avoid hot Pilates while pregnant for the same reasons you should avoid all excessive heat (hot tubs, for example). Greves advises against hot Pilates in any trimester. “If your body is too hot, that can increase pregnancy complications, fatigue and cause joint issues,” she says.

Benefits of Prenatal Pilates

Prenatal Pilates offers a host of benefits for moms-to-be, from physical strength to emotional connection. Here’s how this mind-body practice can support you through every stage of pregnancy and beyond:

• Core strengthening. Prenatal Pilates is an excellent way to maintain and build core strength during pregnancy. A strong core supports your growing belly, improves balance and reduces strain on your back. Jacquelyn Umof—a certified mat and reformer Pilates instructor, pre- and postnatal exercise expert, and celebrity trainer to stars like Reese Witherspoon and Kris Jenner—says these exercises can also help prevent diastasis recti, a common issue during pregnancy where the abdominal muscles separate, giving you greater confidence and stability as your body changes.
• Improved posture and alignment for relief from pregnancy discomfort. As pregnancy changes your posture and shifts your center of gravity, it can lead to aches, pains and strain on your back and joints. Pilates helps restore balance by focusing on alignment and posture in a controlled, thoughtful setting. “Life is bringing you forward in the best way; Pilates can balance that by connecting you to your posture, alignment, core and balance,” says certified Pilates instructor and mom of two Jesse Bennett.

• Breathwork and pelvic floor preparation. Breathwork is one of the most transformative aspects of prenatal Pilates. “Our breath is our superpower,” Bennett says. Pilates teaches techniques that not only reduce tension and improve focus, but also prepare your body for the physical demands of labor. “The Pilates technique guides you through breath patterns that’ll help activate your pelvic floor and release unnecessary tension,” Umof says. “Your pelvic floor muscles are at the base of your pelvis and are responsible for supporting your growing belly, and will support you for a powerful birth.”
• Connecting with your baby and body. Pregnancy is a time of profound transformation, and Pilates offers a mindful way to embrace these changes. “To truly connect to our core, our posture, and create space for our growing baby and body is such an incredible gift,” Bennett says. Umof adds that Pilates helps moms-to-be bond with their changing bodies and growing bellies, fostering confidence and empowerment throughout the journey.

Pilates Ball Pregnancy Exercises and Other Prenatal Pilates Exercises

Using a Pilates ball during pregnancy offers incredible benefits for your core, posture and overall comfort. Bennett emphasizes that even just sitting on the ball can help relieve tension in your lower back and hips. A bonus? All of these exercises, from Bennett, remain helpful postpartum as well.

Hip circles on the ball

Hip circles are a simple, yet effective way to ease tension and connect movement with your breath. Plant your feet firmly on the ground for stability, then circle your hips to the right, back and left, and return to center, enjoying the full range of motion. Complete four circles to the right, then reverse to even out the movement.

Side bends on the ball

Side bends create space and release tension in the side body. Start by planting your feet so you feel stable. Slide your right hand down the side of the exercise ball while reaching your left arm up and over your head. Move naturally with your breath, holding the stretch for a moment, then repeat four times before switching sides.

Arm circles on the ball

Arm circles strengthen the shoulders and improve posture. Begin by planting your feet firmly on the ground and lifting your posture by engaging your core. Extend your arms out to the sides and start circling them forward, making small bagel- or donut-sized circles (whichever you like best!). Perform eight circles forward, then reverse for another eight.

Neck stretches and protecting your peace on the ball

This exercise offers both physical and mental benefits. Sit tall with your feet firmly planted, then drop your right ear toward your right shoulder while reaching your left hand away for a gentle neck stretch. Nod your chin toward your chest for a deeper stretch, breathing deeply as you hold the position. Switch sides when ready, reminding yourself to protect your peace and take this moment—you’re worthy of it.

Below, Umof shares additional Pilates exercises that target key areas:

Deep breathing exercises

Breathwork is essential for prenatal Pilates, helping activate your pelvic floor and deep core muscles. Inhale deeply to relax your pelvic floor, then exhale while lifting your pelvic floor and wrapping your deep core. This technique not only strengthens your core, but also prepares your body for labor.

Modified plank marches

This exercise is a great way to strengthen your core and pelvic floor in a controlled manner. Place your hands on a chair for support and extend your legs straight into a plank. Inhale to prepare, then exhale as you pull one knee into your chest. Inhale as you return the foot to the starting position, alternating your legs at a slow, steady pace to maintain control and proper breathing.

Side-lying clams

Side-lying clams target the outer glutes, which support strong hips and a healthy back. To perform this exercise, lie on your side with your knees bent. Inhale to prepare, then exhale as you lift the top knee away from the bottom knee, opening your legs like a clam. This movement strengthens the hips and stabilizes the lower body.

What to Avoid When Doing Pilates During Pregnancy

While prenatal Pilates offers many benefits, there are a few precautions to keep in mind to ensure safety. Again, Greves advises expectant parents to steer clear of hot Pilates due to the risk of overheating. Additionally, as previously mentioned, starting after the first trimester, you should avoid exercises that require lying flat on your back, as this position can impact blood flow.

You should also avoid deep twists, which involve significant rotation of the spine and compression of the abdomen, says Bennett. Open twists are a safe and effective alternative. Umof emphasizes that learning how to breathe properly and move intentionally is paramount when approaching twists.

Rather than viewing these adjustments as limitations, consider them opportunities to explore new approaches to movement. “Everything we avoid, we can tap into that benefit in another way in the practice,” says Bennett. For example, props like pillows or bolsters can make traditional exercises more comfortable and accessible.

Tips for Practicing Pregnancy Pilates

When practicing prenatal Pilates, it helps to follow this helpful advice.

• Stay consistent. “It’s better to do 10 minutes a day than 60 minutes once a week,” says Umof. Consistency not only reduces the risk of injury, but also makes your Pilates practice a sustainable part of your routine, even as your body changes.
• Focus on what you can do. “Many pregnant women get told not to do so many things, and this can feel disheartening,” says Umof. “Instead of focusing on what you can’t do, learn how to approach core exercises safely. This way, you’ll feel confident in every workout class and move comfortably throughout your day.”
• Honor your body. “Pregnancy is a great opportunity to tune in and really see how you feel on a day-to-day basis,” says Bennett. “I honestly feel that I learned the most about my body and how to honor it when I was expecting.”
• Utilize props. “There are so many options—bolsters, blocks, wedges, blankets, exercise balls. Play with what makes you feel most supported,” says Bennett. Props can make your practice more comfortable and accessible, helping you feel secure and at ease during each session.

Whether you’re a seasoned pro or just starting out, Pilates during pregnancy is all about listening to your body and adapting to what feels right as your journey progresses. With the right moves and a focus on safety, it’s a great way to stay strong, centered and prepared for what’s ahead.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.