Pregnancy is a beautiful time, but it can also bring new aches, stiffness, and changes to your posture. The good news? Gentle Pilates can help you stay strong, balanced, and more comfortable throughout each trimester.

With the right modifications, Pilates strengthens your core, pelvic floor, and back muscles, all essential for supporting your growing bump and easing daily discomfort.

Here are five safe, physiotherapist-approved exercises to try.

1. Pelvic Tilts

Perfect for easing lower back tension.

Sit or stand with your hands on your hips.
Inhale to lengthen your spine; exhale to gently tilt your pelvis backward.
Focus on small, controlled movements.

💡 Helps improve posture and relieve back pain.

2. Cat–Cow Stretch

A gentle, flowing movement to release tension.

Start on all fours.
Inhale to arch your back (cow), exhale to round it (cat).
Move slowly with your breath.

💡 Relieves tightness and promotes spinal mobility.

3. Side-Lying Leg Lifts

A safe way to strengthen your hips and glutes.

Lie on your side with knees slightly bent.
Lift your top leg a few inches, then lower slowly.
Keep your movements smooth and controlled.

💡 Supports pelvic stability and reduces hip discomfort.

4. Seated Arm Openers

Great for posture and shoulder release.

Sit tall with legs crossed or supported.
Inhale, open your arms wide; exhale, bring them back in.
Keep your chest open and shoulders relaxed.

💡 Improves upper-body mobility and breathing capacity.

5. Deep Breathing with Pelvic Floor Connection

A mindful way to connect to your body.

Sit or lie comfortably.
Inhale to expand your ribs; exhale and gently engage your pelvic floor.
Repeat for 1–2 minutes.

💡 Builds awareness and prepares your body for labor.

Prenatal Pilates can make a big difference in how you feel during pregnancy — reducing pain, improving strength, and enhancing relaxation.

Always check with your doctor or a women’s health physiotherapist before starting any new routine, and enjoy moving safely and mindfully through this special time.

✨ Ready to feel more comfortable and confident during pregnancy?
Book your personalized prenatal Pilates session today.