Is Pilates Safe During Pregnancy? Benefits for Expecting Moms

During pregnancy, your body goes through several changes. Many expecting moms experience back pain, pelvic discomfort, stiffness, and fatigue as their bodies adapt to new changes. Some even develop a fear of movement, worried that exercising might harm the baby or worsen their pain.

A 2024 study found that Pilates can help reduce pain, improve movement, and make moms feel more confident about staying active when they practice it safely under the proper guidance of certified Pilates instructors.

But those who haven’t yet experienced its benefits might wonder, “Is Pilates actually safe during pregnancy?”

Don’t worry, because we’re here to clear that up. In this blog, you’ll learn about Prenatal Pilates classes, how Pilates can support your pregnancy journey, and the needed safety tips every mom-to-be should know before stepping onto the mat.

Is Pilates Safe During Pregnancy?

Yes, Pilates is safe for most pregnant women if they follow these two basic rules.

1. Your doctor or midwife approves it for your specific health situation.
2. You work with a certified instructor who understands prenatal Pilates and modifies each move to your trimester.

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What Research Says?

• A meta-analysis showed that Pilates may reduce pain during labor and shorten the second stage of labor. (Source)
• Pilates is also associated with improvement in quality of life, sleep, reduction in lumbopelvic pain, and better mental health outcomes in pregnant women. (Source)
• Another research states that Pilates helps reduce pain, improve sleep, and boost overall well-being during pregnancy when done with the right modifications. (Source)

“Currently pregnant and have been doing Pilates 3-5 times per week this pregnancy, partly in hopes of an easy delivery! One of the instructors at my studio had her first baby a few weeks ago; she had an easy labor and pushed for 20 minutes.”  –  Reddit User

How to Do Pilates When Pregnant?

After consulting your doctor, you can start Pilates classes under a trusted Pilates guide. Pilates sessions during pregnancy won’t be like a regular one. Your approach to Pilates changes through trimesters.

Tips to Follow Before You Start With Pilates Classes

• Always warm up first.
• Stay hydrated.
• Never push through pain.
• Use props like bolsters and pillows for support.

First Trimester	Second Trimester	Third Trimester
The Focus is on establishing good breathing habits, gentle core activation, and stability work. Many moves remain similar to standard Pilates but with lower intensity. Be careful with balance as the center of gravity begins shifting during this phase.	Avoid prolonged supine positions. Work more in seated, side-lying, or standing positions. Modify exercises to avoid too much compression of the belly. Use props or wall support for balance when needed.	Shift toward mobility, pelvic floor preparation, and relaxation techniques. Avoid any moves that increase intra-abdominal pressure. Emphasize relaxation, alignment, and preparing the body for labor.

At Sports West Athletic Club, our Pilates classes provide a customized pregnancy program with expert guidance so you can enjoy every session with confidence.

Benefits of Pilates During Pregnancy

1. Stronger Core & Pelvic Floor

Pilates mainly focuses on deep core muscle activation that gives you a stable center and helps manage the growing load on your belly. 

2. Better Posture & Reduced Back Pain

As your belly grows, your center of gravity also shifts forward. Pilates helps you maintain alignment, prevent excessive lumbar arching, and relieve low back and pelvic discomfort.

3. Reduced Labor Pain & Shorter Labor

Studies show that doing Pilates during pregnancy can help make labor easier. It may lessen pain during contractions, shorten the active and pushing stages, and help the overall birth process go more smoothly.

4. Improved Quality of Life & Mood

Pilates has been linked to better sleep, less anxiety and depression, better well-being, and reduced stress during pregnancy. 

5. Better Pelvic & Trunk Stability

Practicing Pilates helps with muscle coordination in the pelvis and trunk, helping with balance and reducing the risk of injuries such as pelvic girdle pain.

6. Less Urinary Incontinence

Pilates can help strengthen the muscles that control the bladder. One clinical study found that women who practiced prenatal Pilates had fewer problems with urine leaks or sudden urges to urinate compared to those who didn’t.

7. Preparation for Labor & Recovery

The breathing, control, and body awareness you build through Pilates can make labor easier and help your body recover faster after childbirth.

Answers to Common Queries of Expectant Moms

• Is yoga or Pilates better when pregnant?

Both can be great, but they focus on different aspects. Yoga emphasizes relaxation, stretching, and mental calmness, while Pilates strengthens deep stabilizing muscles, improves posture, and prepares your body for childbirth. At Sports West Athletic Club, we help moms combine both forms.

• When is the best time to start Pilates during pregnancy?

If you already practice Pilates, you can often continue right after confirming pregnancy, with modifications. For beginners, we recommend starting in the second trimester when pregnancy fatigue often eases, but it’s safe to start earlier with your doctor’s approval.

• Can Pilates help during labor?

Pilates strengthens your pelvic floor muscles and improves breathing control. So, yes, indirectly, it makes pushing during labor easier and helps you handle pain more effectively.

• How often should I do prenatal Pilates?

Most studies suggest doing it 1-3 times a week for 6-12 weeks. But here, quality matters over volume. Even two smart, safe sessions per week can make a difference.

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Takeaway

Pregnancy changes everything, but it doesn’t mean losing your strength or comfort. Pilates for pregnancy can relieve aches, boost mood, improve posture, and help you feel more in control during a time when your body feels unpredictable. With the right guidance, it’s one of the safest and most effective workouts for expecting moms.

Read More About:

• Why Pilates Is Becoming Popular Among Men for Strength Training ?
• Pilates to Ease Lower Back Pain: Benefits and Common Mistakes
• Common Pilates Mistakes & How to Fix Them for Better Results
• How Wall Pilates Workouts Improve Fitness: Tips & Routines

Prenatal Pilates Made Simple and Safe At Sports West Athletic Club – Join Now!

Ready to Feel Stronger During Pregnancy? Visit Sports West Athletic Club, the top Pilates studio in Reno!

We don’t just teach Pilates, we guide you through a safe, supportive journey. Our certified instructors understand pregnancy biomechanics and customize every session based on trimester and comfort level.

We offer one-on-one and small group prenatal Pilates classes in Reno, so you can join any according to your preferences. 

Call us at 775-348-6666 to know more and join us – Our First Class Is Free!