Prenatal and Postnatal Pilates: A Guide for Each Stage

Pilates is one of the most popular ways to stay active during pregnancy and recover afterwards. It’s low impact, it focuses on the deep core and pelvic floor, and it can be adapted at every stage. But a pregnant or postnatal body needs a different approach from a standard class. This guide explains what changes, and how to find a class that’s right for you.

This is general information, not medical advice. Check with your midwife, GP or a women’s health physiotherapist before starting or returning to exercise, especially if you have any complications.

Pilates during pregnancy

The NHS encourages staying active during pregnancy, as long as your pregnancy is straightforward. Pilates fits well. It helps maintain strength and posture as your bump grows, and it teaches breathing and pelvic floor control that are useful in labour and recovery.

New to pilates?

You can still start, but choose a dedicated prenatal pilates class or an instructor with prenatal training. Pregnancy isn’t the time to start an intense new workout, so a gentle, well-supervised class is the safest way in.

Already doing pilates?

Tell your instructor as soon as you’re comfortable doing so. You can usually keep going, with adaptations that increase as your pregnancy progresses. Many women move to a prenatal class in the second or third trimester.

What changes in each trimester

First trimester

You may not look pregnant, but tiredness and nausea can make classes harder. Listen to your body, avoid overheating and getting out of breath, and don’t push for new personal bests.

Second trimester

Many women feel at their best now. The NHS advises not lying flat on your back for long periods, particularly after 16 weeks, as the weight of the bump can press on major blood vessels and make you feel faint. Your instructor will move you onto an incline, your side, or all fours. Lying on your front and deep twisting or crunching movements are usually replaced.

Third trimester

Balance changes and the hormone relaxin loosens your joints, so exercises become smaller and more supported. The focus moves to breathing, pelvic floor relaxation as well as strength, mobility and comfort. Stop and get advice if you feel pain, dizziness, bleeding, or anything that worries you.

Pilates after birth

The first weeks

Gentle pelvic floor exercises and short walks can usually start soon after a straightforward birth, if you feel up to it. Most women are advised to wait until after their six-to-eight-week postnatal check before going back to exercise classes. After a caesarean, recovery usually takes longer, so follow the advice of your midwife or GP.

Diastasis recti (tummy separation)

It’s common for the tummy muscles to separate during pregnancy. Postnatal pilates is often used to help them recover, but certain exercises, like full sit-ups and some planks, can make it worse early on. Ask your GP or a women’s health physiotherapist to check you. A good postnatal instructor will ask about it.

Pelvic floor

If you leak when you cough, laugh or exercise, feel heaviness, or have pain, these are common but not something you have to put up with. Ask your GP about a referral to a women’s health physiotherapist before going back to high-impact exercise. Pilates can then be a good way to rebuild.

Returning to reformer

Reformer classes can be a great way to rebuild strength, because the springs can support you. Start with a postnatal class, a beginner class or a private session. Tell the instructor how long it’s been since you gave birth and what kind of birth you had.

Finding the right class

• Look for specialist classes. Many studios run dedicated prenatal and postnatal classes, and some let you bring your baby.
• Ask about qualifications. Instructors should have specific pre- and postnatal training on top of their main pilates qualification.
• Expect a health questionnaire. A good studio will ask about your pregnancy or birth before your first class.
• Consider a private session first if you’re unsure or have complications.

Examples in our directory include Chapel Allerton Pilates in Leeds and Studio 70 in Glasgow, both of which list prenatal and postnatal classes. Search by postcode to find options near you, and check each studio’s timetable for specialist classes.

New to pilates altogether? Start with reformer vs mat pilates and how often to do pilates.

Frequently asked questions