Pregnancy can change the way familiar movement feels surprisingly quickly. An exercise that felt comfortable a few weeks ago may suddenly need adjusting, while movements you have never thought twice about can require more support as your body changes.

For women who already enjoy Pilates—or who are thinking about trying it—this often leads to a long list of questions. Can you do Pilates while pregnant? Is Reformer Pilates safe during pregnancy? When should you start pregnancy Pilates? What exercises need to be modified? Does it change between the first, second and third trimesters?

For many women with uncomplicated pregnancies, appropriately modified exercise can remain part of a healthy pregnancy. Australian guidance from the Royal Australian and New Zealand College of Obstetricians and Gynaecologists recommends regular aerobic and strength-conditioning exercise during pregnancy where there are no contraindications.

Pilates can form part of that activity, but pregnancy Pilates should not simply mean continuing an ordinary class unchanged.

The way you move, the positions you use, your balance, comfort, intensity and exercise selection may all need to evolve. This guide looks specifically at Reformer Pilates during pregnancy while also answering the wider pregnancy Pilates questions women—and Pilates instructors—commonly ask.

Important: This article provides general exercise information only. It is not medical, obstetric or physiotherapy advice. Pregnancy circumstances vary considerably. If you have a complicated pregnancy, pain, bleeding, medical concerns or uncertainty about whether exercise is appropriate for you, speak with your doctor, midwife or other appropriately qualified healthcare professional.

Can You Do Pilates While Pregnant?

For many women with uncomplicated pregnancies, yes. Pilates may be continued during pregnancy when there is no medical or obstetric reason to avoid exercise and the program is appropriate for the individual.

The more useful question is often not simply, “Can I do Pilates while pregnant?” but:

“What type of Pilates is appropriate for me at this stage of my pregnancy?”

Pregnancy is not the time to treat exercise as an all-or-nothing challenge. The objective is generally to remain appropriately active while responding to changes in your body, comfort and exercise tolerance.

If you are looking for a broader introduction to this subject, read our guide to Pilates while pregnant. This article goes deeper into Reformer Pilates, pregnancy modifications and programming.

Is Pilates Safe During Pregnancy?

Pilates can be appropriate during pregnancy, but no exercise method is automatically suitable for every pregnant woman simply because it is described as low impact.

Safety depends on factors including:

your health and pregnancy history
whether your pregnancy is uncomplicated
your previous exercise experience
your current symptoms
the intensity and type of exercise performed
your stage of pregnancy
your balance and comfort
how well exercises are modified
whether your instructor knows that you are pregnant

Australian Government-funded Pregnancy, Birth and Baby guidance on exercising during pregnancy recommends choosing exercise appropriate to your fitness level and advises speaking with a doctor or midwife where health conditions or pregnancy complications are present.

So the question “Is Pilates safe during pregnancy?” cannot responsibly be answered with a universal yes or no.

For a woman with an uncomplicated pregnancy who has not been advised to restrict exercise, an appropriately modified Pilates program may be one way of remaining active.

Is Reformer Pilates Safe During Pregnancy?

Reformer Pilates may be appropriate for some pregnant women, but the Reformer itself does not make an exercise automatically safer—or more dangerous—than Mat Pilates.

What matters is how the equipment and exercises are used.

The Reformer can offer considerable flexibility because an instructor can adapt:

spring resistance
body position
range of movement
footbar setup
strap use
box or support placement
exercise selection
tempo
stability demands

That flexibility can make the Reformer useful for individualised programming.

At the same time, pregnancy can change balance, abdominal size, exercise tolerance and comfort. Getting on and off the Reformer may also become more deliberate as pregnancy progresses.

An exercise that was completely comfortable before pregnancy may therefore need to be modified, substituted, reduced in range or removed.

Women who want to understand the equipment itself can also explore our Reformer Pilates page.

What Changes in Reformer Pilates During Pregnancy?

Pregnancy modifications should not be based solely on a rigid week number.

Two women at the same stage of pregnancy may have very different exercise histories, symptoms, confidence, balance, strength and comfort levels.

Good pregnancy programming therefore responds to both gestational stage and the individual.

1. Lying Flat on Your Back

This is one of the most common pregnancy exercise questions.

As pregnancy progresses, prolonged flat-back positioning may become inappropriate or uncomfortable. Australian pregnancy guidance advises avoiding prolonged supine exercise later in pregnancy, particularly where it causes dizziness, nausea or other symptoms.

On the Reformer, an instructor may instead consider:

an elevated torso
side-lying work
seated exercises
kneeling exercises
supported standing work
other appropriately supported variations

If a position causes dizziness, nausea, unusual breathlessness or a feeling of being unwell, stop rather than trying to push through it.

2. Abdominal Exercises During Pregnancy

Pregnancy does not mean your abdominal muscles suddenly stop being involved in movement.

What often changes is how trunk loading is approached.

As pregnancy progresses, exercises involving strong trunk flexion, excessive abdominal pressure or positions that cause obvious discomfort may need to be modified.

An instructor may shift the emphasis toward:

comfortable breathing
controlled trunk stability
postural control
supported movement
appropriate load management
movement quality rather than intensity for its own sake

If an exercise produces pain, significant discomfort, unusual pressure or obvious abdominal doming that concerns the client, the exercise should be reviewed rather than simply pushed through.

3. Balance and a Moving Carriage

Balance can change as pregnancy progresses because the body’s centre of mass changes.

Movements involving:

standing on a moving carriage
stepping onto the Reformer
unstable split-stance positions
single-leg balance
rapid transitions

may need additional support, simplification or substitution.

A modification may be as simple as changing an exercise from standing to kneeling or seated.

Pregnancy is not the time to prove that you can still perform the most advanced version of every exercise.

4. Range of Movement

More range is not automatically better.

Pregnancy affects women differently. One client may remain comfortable through a larger range of hip movement, while another may experience discomfort much earlier.

Range should therefore be guided by:

comfort
control
symptoms
stability
the purpose of the exercise

5. Intensity, Recovery and Heat

Pregnancy does not necessarily mean that every exercise must become extremely easy, but intensity should remain appropriate to the individual.

RANZCOG advises women without contraindications to accumulate regular moderate-intensity physical activity across the week, with previously inactive women building up gradually.

A Pilates session does not need to leave you exhausted to be worthwhile.

Good pregnancy exercise should allow room for:

controlled movement
normal breathing
hydration
temperature regulation
adequate recovery

Pregnancy, Birth and Baby also advises pregnant women to avoid overheating and exercise performed in intentionally hot environments.

Pilates Modifications for Pregnancy

There is no single universal list of “pregnancy-safe Pilates exercises”.

A useful modification can involve changing the position, load, balance demand, range, tempo or duration rather than abandoning the movement altogether.

Exercise challenge	Possible pregnancy modification
Prolonged flat-back positioning	Elevated, side-lying, seated or alternative supported position
Strong trunk flexion	Alternative trunk-control exercise
Highly unstable standing carriage work	Supported, seated or kneeling variation
Large range of movement	Smaller comfortable range
Resistance that compromises control	Adjust spring load to suit the movement and client
Fast transitions	Slower, deliberate transitions
Exercise producing discomfort	Modify or substitute the exercise
Breath-holding under effort	Reduce load or intensity and restore comfortable breathing

These are examples rather than universal prescriptions. A useful modification is one that is appropriate to that woman, on that day, at that stage of pregnancy.

Pilates During the First Trimester

During the first trimester, some women notice very little change in their ability to exercise.

Others experience:

fatigue
nausea
dizziness
breast tenderness
changes in exercise tolerance
greater sensitivity to heat

A woman who was already doing Reformer Pilates before pregnancy may be able to continue many familiar movements initially if she has not been advised otherwise by her healthcare professional.

However, pregnancy should be disclosed to the instructor early so the instructor can plan appropriately.

You do not need to wait until your pregnancy is visibly obvious before telling your instructor.

Pilates During the Second Trimester

The second trimester is often when programming begins to look noticeably different.

As the abdomen grows and body mechanics change, an instructor may increasingly consider:

reducing prolonged supine work
changing abdominal-loading exercises
adding elevation or support
monitoring balance more carefully
modifying standing carriage exercises
adjusting range of motion
slowing transitions on and off the Reformer

This can also be a stage where some women begin to value more individualised exercise choices rather than trying to follow every movement in a general class exactly as prescribed.

Pilates During the Third Trimester

By the third trimester, pregnancy modifications may become more obvious.

The aim is not necessarily to reproduce exactly what you were doing six months earlier.

A session may include more:

seated work
side-lying work
supported kneeling
controlled standing work where appropriate
upper-body strengthening
comfortable lower-body strengthening
mobility
breathing and trunk control

Transitions may take longer and certain setups may no longer feel worthwhile.

That is not a regression. It is simply programming for a body that has changed.

When Should You Start Pilates During Pregnancy?

This question has two quite different answers depending on whether you already practise Pilates.

If You Were Already Doing Pilates Before Pregnancy

You may be able to continue an appropriately modified program if you have not been advised to stop exercising.

Tell your instructor that you are pregnant so exercise choices can be adapted as required.

If You Have Never Done Pilates Before

Pregnancy does not automatically mean you cannot begin exercising.

RANZCOG guidance recognises that women who were previously inactive can begin appropriate physical activity during pregnancy, generally with gradual progression.

However, pregnancy is not an ideal time to walk into an advanced Reformer class simply because Pilates has a reputation for being gentle.

A beginner may benefit from:

a beginner-friendly session
speaking with the instructor before class
a gradual introduction to the equipment
additional individual attention
an initial private session where appropriate

You can also read our broader Pilates information before deciding which format may suit you.

Can You Start Reformer Pilates When Pregnant?

Potentially, yes—but the answer depends on your individual circumstances and exercise background.

A pregnant beginner is learning several things at once:

how the carriage moves
how spring resistance feels
how the straps work
how to move safely between exercises
the language and cues used in Pilates
pregnancy-specific modifications

For some women, additional individual attention can make that learning process feel more comfortable and less rushed.

At Bodi Boutique, women who prefer a more personalised introduction can explore our private Pilates and Reformer sessions.

A private exercise session is not a substitute for medical, obstetric or physiotherapy care. Its benefit is simply that the instructor has more opportunity to adjust exercise selection, pacing and setup for the person in front of them.

Mat Pilates vs Reformer Pilates During Pregnancy

Neither is universally better. They simply provide different ways to exercise.

Mat Pilates

Mat Pilates uses body weight, gravity and sometimes small equipment.

It can be simple to adapt, but getting up and down from the floor and some traditional Mat exercises may become less comfortable as pregnancy progresses.

Reformer Pilates

The Reformer provides adjustable spring resistance and a wide range of supported exercise positions.

However, because the carriage moves, balance, positioning and safe transitions need to be considered carefully.

The most appropriate option is usually the one that can be properly adapted for the individual rather than whichever format sounds more advanced.

What About “Studio Pilates” During Pregnancy?

People sometimes search for “Studio Pilates pregnancy”, but this phrase can mean two different things.

If you mean Pilates performed in a studio, the same principles apply: tell your instructor you are pregnant, make sure exercises are appropriately modified and follow any advice given by your healthcare professional.

If you mean a particular branded Pilates studio or franchise, participation and pregnancy policies can vary. Check directly with that business before attending.

Bodi Boutique is an independent Pilates studio and is not affiliated with Studio Pilates International.

What Pilates Exercises Should You Avoid During Pregnancy?

There is no useful universal blacklist that applies identically to every pregnant woman.

However, exercise choices should be reconsidered when they involve:

significant fall risk
intentional overheating
contact or risk of abdominal impact
positions that make you dizzy or unwell
movements that cause pain
exercises that no longer suit your changing balance
prolonged flat-back positioning later in pregnancy
unnecessary instability
intensity that prevents comfortable control and breathing

The practical principle is simple:

The exercise should fit the pregnancy—not the pregnancy being forced to fit the exercise.

What Does the Research Say About Pilates During Pregnancy?

Research specifically examining Pilates during pregnancy is growing, although the evidence base is still smaller than the broader research on physical activity during pregnancy.

A 2023 systematic review and meta-analysis of Pilates during pregnancy included 13 studies involving 719 pregnant women and reported several favourable maternal, neonatal and obstetric outcomes. The authors also noted limitations in the underlying evidence.

A later 2025 systematic review and meta-analysis included 11 studies and found favourable results for some outcomes while finding no statistically significant difference for several others, including body weight and mode of delivery.

A 2026 systematic review and meta-analysis also reported evidence suggesting that structured prenatal Pilates may reduce musculoskeletal pain during pregnancy, while certainty varied across different outcomes.

These findings are useful, but they should not be turned into exaggerated marketing claims.

The available evidence does not justify promises such as:

“Pilates guarantees an easier birth”
“Pilates prevents all pregnancy pain”
“Pilates guarantees a particular mode of delivery”

A more responsible conclusion is that Pilates may be one appropriate form of physical activity for some pregnant women, while individual circumstances and healthcare guidance remain important.

Do You Need a Special Prenatal Pilates Class?

Not necessarily.

A specialised prenatal class may suit some women, while others may prefer a suitably modified general, small-group or private Pilates environment.

What matters is whether the instructor:

knows you are pregnant
understands their professional scope
can appropriately modify exercises
recognises when referral to a healthcare professional is appropriate
does not pressure you to perform exercises that feel wrong

Private Reformer Pilates During Pregnancy

Some women feel completely comfortable continuing an appropriate group Pilates class during pregnancy.

Others prefer more individual attention, particularly when they:

are new to Reformer Pilates
want more time learning equipment setups
feel unsure about modifications
prefer not to feel rushed in a group environment
want exercise selection adjusted more closely to how they feel that day

A private Reformer Pilates session provides more opportunity to adjust exercise selection, resistance, setup, range and pacing for the individual.

If a more personalised approach appeals to you, explore private Pilates and Reformer sessions at Bodi Boutique.

For Pilates Instructors: Programming Reformer Pilates During Pregnancy

Pregnant women are not the only people searching for guidance on this subject.

Pilates and group-fitness instructors also need practical frameworks for adapting sessions without reducing pregnancy programming to a simplistic list of “safe” and “unsafe” exercises.

Teaching a pregnant client involves more than replacing one or two abdominal exercises.

Pregnancy may affect balance, exercise tolerance, comfort, positioning, transitions, fatigue and the way a client responds to movements that were previously familiar.

Before Programming the Session

An instructor should know that the client is pregnant and remain within their professional scope.

Depending on the setting and professional requirements, useful pre-session considerations may include:

how many weeks pregnant the client is
whether she was exercising before pregnancy
her previous Pilates and Reformer experience
whether her healthcare provider has placed restrictions on activity
whether she is experiencing symptoms that affect exercise
how comfortable she is getting on and off the equipment
whether balance demands need to be reduced

A Pregnancy Pilates Class-Planning Framework

Rather than planning around a rigid blacklist, instructors can think in movement categories and then modify the variables within each category.

Lower-Body Strength

Appropriate footwork, controlled hip and leg strengthening and supported lower-body work may be useful components of a session.

Consider the client’s comfort, range, load and positioning rather than automatically retaining the same springs and repetitions she used before pregnancy.

Upper-Body Strength

Seated, kneeling or otherwise supported pulling and pushing movements may be included where appropriate.

Spring choice should allow control rather than becoming a test of maximal effort.

Trunk Control

Pregnancy programming does not need to eliminate all trunk work.

The focus may shift toward controlled stability, breathing, posture and movement quality rather than repeated high-load trunk flexion.

Mobility

Mobility work should remain comfortable and purposeful.

There is no prize for creating the largest possible range of motion during pregnancy.

Balance

Balance can remain part of programming when appropriate, but the benefit of an exercise should outweigh the fall risk created by an unstable carriage position.

Transitions

Transitions deserve programming attention too.

Allow enough time for a pregnant client to move between standing, kneeling, side-lying and seated positions without being rushed.

Programming Variables Instructors Can Modify

An instructor can change much more than the exercise itself.

Position: supine, side-lying, seated, kneeling or standing
Resistance: adjust springs according to the exercise and client
Range: reduce or alter movement range where needed
Tempo: slow transitions or repetitions
Stability: increase support or remove unnecessary instability
Duration: shorten sustained positions or exercise blocks
Complexity: simplify combinations where balance or fatigue changes

First Trimester Programming for Instructors

A first-trimester client may still physically perform much of her normal repertoire, but nausea, fatigue, dizziness and heat sensitivity can materially change the session.

Do not assume that because she does not yet “look pregnant” nothing needs to change.

Second Trimester Programming for Instructors

As pregnancy becomes more physically apparent, instructors may increasingly use:

alternative positions
greater torso support
modified trunk loading
more deliberate balance choices
simpler transitions
adjusted range and resistance

This is often when modifications become more visibly different from a standard group-class template.

Third Trimester Programming for Instructors

Later pregnancy may call for greater support and simpler movement transitions.

Depending on the individual, programming may feature more:

seated work
side-lying work
supported kneeling
appropriate upper-body strengthening
comfortable lower-body strengthening
mobility
breathing and controlled trunk work

The goal is not to force a client to maintain exactly the same repertoire throughout all nine months.

Good programming evolves with the client.

Scope of Practice Matters

Pilates instructors provide exercise instruction. They do not automatically provide medical diagnosis, obstetric care or physiotherapy treatment.

Unless separately qualified and practising within the relevant professional scope, an instructor should not diagnose pregnancy complications, pelvic-floor disorders, diastasis recti, pelvic-girdle pain or other medical conditions.

Where symptoms, medical concerns or uncertainty arise, referral to the client’s doctor, midwife, physiotherapist or other appropriate healthcare professional is the correct next step.

This protects both the client and the instructor.

Teaching Pilates? Explore Bodi Boutique Instructor Resources

If you are a Pilates or group-fitness instructor looking for practical programming ideas, class-planning guidance and resources, visit the Bodi Boutique For Instructors hub.

Our instructor content is designed to support thoughtful, structured programming rather than repetitive class templates or random exercise lists.

Pregnancy programming should still be individualised, but a strong class-planning framework can help instructors think more clearly about movement categories, sequencing, modifications and professional boundaries.

When Should You Stop Exercising During Pregnancy?

Certain symptoms should not be treated as something to simply exercise through.

Pregnancy, Birth and Baby provides guidance on symptoms that warrant stopping exercise and seeking medical advice.

These can include symptoms such as:

chest pain
unexplained shortness of breath
dizziness
significant headache
muscle weakness
calf pain or swelling
vaginal bleeding
abdominal, back or pelvic pain
other concerning pregnancy symptoms

If something feels distinctly wrong, exercise can wait.

Frequently Asked Questions About Pilates and Pregnancy

Is It OK to Do Pilates While Pregnant?

For many women with uncomplicated pregnancies, appropriately modified Pilates may form part of regular physical activity. Individual health and pregnancy circumstances still matter, so seek advice from your healthcare professional where there are complications or concerns.

Is Reformer Pilates Safe While Pregnant?

Reformer Pilates may be appropriate for some pregnant women. Exercise choice, body position, resistance, balance and the moving carriage all need to be considered as pregnancy progresses.

Can You Do Reformer Pilates in the First Trimester?

Many women who already exercise can remain active during the first trimester if there are no contraindications. However, fatigue, nausea, dizziness and other symptoms may affect exercise tolerance.

Can I Start Pilates When I’m Pregnant?

Potentially. Previously inactive women can generally begin appropriate physical activity gradually during pregnancy where there are no contraindications. A Pilates beginner should start at a level suited to both pregnancy and her exercise experience.

Can I Start Reformer Pilates When Pregnant?

Potentially, but a beginner must learn the equipment at the same time as pregnancy modifications. A beginner-friendly class or more individual introduction may therefore be preferable to an advanced Reformer session.

When Should I Tell My Pilates Instructor I’m Pregnant?

Tell your instructor as soon as you know so they can consider your pregnancy when planning and modifying exercises. There is no need to wait until the pregnancy is visibly obvious.

When Do Pilates Exercises Need to Be Modified During Pregnancy?

There is no single week when every exercise must change. Modifications are usually introduced progressively according to pregnancy stage, symptoms, balance, comfort and the individual.

What Are Common Pilates Modifications for Pregnancy?

Common changes may include alternative positioning, reducing prolonged flat-back work later in pregnancy, adjusting trunk loading, reducing balance challenges, modifying resistance and changing range of movement where required.

Can I Lie on My Back During Pregnancy Pilates?

Prolonged flat-back positioning may need to be reduced later in pregnancy. An instructor may use elevated, side-lying, seated or other supported alternatives, depending on the individual and applicable healthcare guidance.

Is Reformer Pilates Better Than Mat Pilates During Pregnancy?

Neither is automatically better. Reformer Pilates offers adjustable resistance and supported positions, while Mat Pilates has other practical advantages. Appropriate programming matters more than the equipment alone.

Can I Do Pilates Through All Three Trimesters?

Some women continue appropriately modified exercise throughout pregnancy, while others need to reduce or stop particular activities because of symptoms, pregnancy complications or medical advice.

Is Hot Pilates Recommended During Pregnancy?

Australian pregnancy guidance advises avoiding overheating and intentionally heated exercise environments during pregnancy.

Does Pilates Help During Pregnancy?

Pilates can provide a structured way to continue controlled strengthening and movement during pregnancy. Research suggests potential benefits in some areas, but the evidence does not justify guaranteeing specific pregnancy or birth outcomes.

How Should Instructors Modify Pilates for Pregnancy?

Instructors should consider position, resistance, range, balance, stability, tempo, transitions, exercise complexity and the individual client rather than relying on a universal list of pregnancy exercises.

What Should Be Included in a Pregnancy Pilates Class Plan?

A pregnancy Pilates class plan may include appropriately selected lower-body strength, upper-body strength, trunk control, mobility and balance, with modifications to position, resistance, range, stability and transitions according to the client.

Pilates During Pregnancy at Bodi Boutique

Pregnancy does not necessarily mean giving up the movement you enjoy.

It may simply mean changing how you do it.

At Bodi Boutique, Pilates is about moving well rather than chasing the hardest exercise in the room. As your body changes, your exercise can change with it.

Explore our Pilates and Reformer Pilates services, or learn more about private Pilates and Reformer sessions if you prefer additional individual attention.

When you are ready to explore available sessions, visit Book Now.

Instructors can continue to the For Instructors hub for class-planning resources, programming guidance and practical teaching tools.

References and Further Reading

You may also find Reformer Pilates for Seniors: Benefits, Safety and How to Start useful when planning your Pilates routine.

Related Bodi Boutique guidance

Pregnancy Modifications in Group Fitness: A Practical Guide for Instructors

About the Author

Jazz Collier is the founder of Bodi Boutique and a Pilates and fitness instructor with a background in fitness and beauty. Through Bodi Boutique, she teaches Pilates, Reformer Pilates and small-group movement with an emphasis on thoughtful programming, individual ability and helping clients move well.

This article provides general educational information and should not replace individual medical advice from a doctor, midwife, physiotherapist or other appropriately qualified healthcare professional.