Pilates for
Pregnant Women

How can Pilates help during pregnancy?

Pilates is one of the best forms of exercise to do during pregnancy because it strengthens the most important muscles women will use during pregnancy and labor.

Benefits include -

Core stability. Pilates exercises build abdominal, back and pelvic muscles that supports more comfortable pregnancies and deliveries.

Core strength for pregnant women is very important. When the uterus expands and the baby becomes heavy it puts pressure on many organs like and the bladder and the pelvic floor muscles. The stronger the pelvic floor muscles the better the recovery from the birth for bladder control (this helps to minimize or prevent incontinence) and the better the uterus will contract during the birth to expel the baby.

The stronger the pelvic floor muscles the better the recovery from the birth for bladder control (this helps to minimise or prevent incontinence) and the better the uterus will contract during the birth to expel the baby.



Pregnant Pilates is much preferred because it can be adapted to your body's abilities. Related benefits to pregnant Pilates exercises are weight loss, body tone, increased energy levels and a general sense of wellbeing.

Pilates is famous for helping new moms get their figures back!

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Precautions to note

  • It is imperative to find a qualified instructor educated for appropriate pregnant Pilates exercises. There are fundamental facts that must be followed when doing Pilates if you are pregnant. It is best not to do Pilates on your own with no knowledge of the fundamentals of pregnant Pilates exercises. Pace yourself. Your body's energy levels will be changing and you don't want to overdo it.
  • Do not start a brand new exercise regimen in the first trimester (except for prenatal yoga classes or Lamaze classes)
  • Pace yourself.  Your body´s energy levels will be changing and you don´t want to overdo it.

Senior Instructor Natalie Laing - 15 years experience

Having worked as a professional Pilates Instructor for 15 years Natalie Laing believes safety and individual attention are essential when teaching expectant mothers.