A practical guide to continuing or beginning Pilates during pregnancy, including Mat, Reformer and private options.
Many women continue Pilates throughout their pregnancy. Whether you're already attending classes or thinking about starting, this guide explains how Pilates can be adapted and how we support pregnant clients at Power of Pilates.
For many women, yes.
We teach pregnant women in our Pilates classes every week. Pilates is a gentle, low-impact form of exercise that can be adapted throughout pregnancy, making it a popular choice for staying active as your body changes.
If you're already doing Pilates, you'll usually be able to continue with appropriate modifications. If you're new to Pilates, we normally recommend waiting until after your 12-week scan or check before starting, then beginning with either a gentle Mat Pilates class or a private 1:1 session.
The aim isn't to push harder during pregnancy. It's to keep moving, maintain strength and adapt your exercises as your body changes.
Pregnancy and Pilates are a normal part of studio life for us. Our instructors regularly adapt exercises for pregnant clients so they can continue moving with confidence.
Pregnancy changes posture, balance, breathing and the way the body manages everyday movement. Pilates offers controlled, low-impact exercise that can be adjusted as those changes take place.
Exercises can help maintain strength through the trunk, hips, legs, arms and shoulders without relying on speed or impact.
Controlled movement may help you continue moving comfortably as your posture and centre of gravity change.
Pilates encourages you to notice alignment, weight distribution and unnecessary tension as your body adapts.
Classes provide time to focus on breathing, movement quality and how your body feels on that particular day.
Pilates during pregnancy is not about pushing for rapid progress. The aim is to remain active, maintain strength and adapt your practice as your body changes.
If you already attend Pilates, there's a good chance you'll be able to continue throughout your pregnancy with suitable exercise modifications. Many of our clients attend classes well into their pregnancy, with exercises adapted as their body changes.
Simply let your instructor know you're pregnant so we can modify exercises where appropriate and support you throughout each stage of your pregnancy.
Every pregnancy is different. Always follow the advice of your midwife or healthcare team, particularly if you have complications or have been advised to restrict exercise.
Pregnancy often encourages women to look for a gentle way to stay active, and Pilates is one of the most popular choices.
At Power of Pilates, we normally recommend waiting until after your 12-week scan or check before starting if you're completely new to Pilates. We usually suggest beginning with either a gentle Mat Pilates class or, ideally, a private 1:1 session, where you can learn the fundamentals before joining a regular class.
Both Mat and Reformer Pilates may be possible during pregnancy, but your experience before becoming pregnant makes a difference to where we would recommend you begin.
Our Mat Pilates classes are suitable for pregnant clients when the exercises are adapted appropriately. We have pregnancy wedges and Swiss balls available, allowing the instructor to alter positions and provide additional support.
If you are new to Pilates, a gentle Mat class after your 12-week scan or check is often the most appropriate group-class starting point.
If you were already attending Reformer Pilates before becoming pregnant, you may be able to continue in a suitable class with modifications.
If you are new to Reformer Pilates, we advise waiting until after your 12-week scan or check. We would usually recommend a gentle class or, preferably, beginning with a private 1:1 so that you can learn the equipment, springs and transitions with individual support.
There is no single pregnancy version of every exercise. Modifications depend on your stage of pregnancy, comfort, previous experience and any advice from your healthcare team.
A wedge can create a more elevated position when lying completely flat is no longer comfortable or appropriate.
A Swiss ball can provide support for seated or standing exercises and offer alternatives to positions on the mat.
Your instructor may reduce the range, change your starting position or replace an exercise altogether.
You can pause, change position or rest when needed rather than trying to match anyone else in the class.
Returning after birth should be gradual and reflect your delivery, recovery, symptoms and healthcare advice. A return to a full Pilates class may take longer for some women than for others.
Contact us before booking so we can discuss how long it has been since the birth, whether you had a vaginal or caesarean delivery, any ongoing symptoms and whether you have attended your postnatal check.
A postnatal return is not about immediately recovering your previous fitness. It is about rebuilding confidence and strength at a pace that suits your recovery.
Not every uncomplicated pregnancy requires written clearance, but you should follow any advice from your midwife or healthcare team. Speak to them before exercising if you have complications, concerns or have been advised to limit activity.
Yes. Our Mat classes can be adapted during pregnancy. Contact us first so we can recommend the most appropriate class and let the instructor know in advance.
We advise waiting until after your 12-week scan or check. For someone who is both pregnant and new to Reformer, starting with a private 1:1 is usually the best way to learn the machine and the modifications you may need.
Our studios have pregnancy wedges and Swiss balls alongside the usual small Pilates equipment. Your instructor will decide which equipment is useful for each exercise.
Yes. Please contact us before attending so the instructor can prepare appropriate alternatives and discuss anything relevant with you privately.
Contact us before booking. Tell us whether you already practise Pilates, how many weeks pregnant you are and whether you are considering Mat, Reformer or a private 1:1.
