Pregnancy & Reformer Pilates.

Written By Emily Lambert

Safe, Supportive & Strengthening Movement for Every Trimester


Pregnancy is a time of enormous physical and emotional change — and movement can be one of the most powerful tools for staying strong, mobile, and connected to your body. Reformer Pilates is gaining popularity among expectant mothers for its gentle yet practical approach to exercise during pregnancy. But is it safe? And how can it help?

Here’s what you need to know.

What Is Reformer Pilates?

Reformer Pilates utilises a spring-based resistance machine called the Reformer, which enables a wide range of movements that build strength, stability, mobility, and control. Unlike mat-based Pilates, the Reformer offers support and resistance simultaneously — making it highly adaptable for a pregnant body.

Is Reformer Pilates Safe During Pregnancy?

In most cases, yes — with proper modifications and guidance from a qualified instructor. Pilates is a low-impact form of movement that focuses on core stability, breath work, and posture — all of which are especially beneficial during pregnancy. That said, it’s crucial to:

  • Get medical clearance from your doctor or midwife.

  • Work with an instructor trained in pre- and postnatal Pilates.

  • Listen to your body and avoid overexertion.

The Benefits of Reformer Pilates During Pregnancy

1. Core Stability Without Strain

While traditional “core workouts” can put too much pressure on the abdominal wall, Reformer Pilates helps strengthen deep stabilising muscles like the transverse abdominis and pelvic floor — supporting your bump and reducing the risk of diastasis recti.

2. Improved Posture and Alignment

As your centre of gravity shifts, posture can suffer — leading to back pain and discomfort. Pilates promotes awareness of alignment and strengthens the muscles that support your spine and hips.

3. Relief from Common Pregnancy Aches

Gentle movement on the Reformer can ease tight hips, lower back pain, and swelling by improving circulation and muscle balance.

4. Mind-Body Connection

Pilates encourages slow, intentional movement and breath, helping to reduce stress and increase your connection with your changing body (and baby!).

5. Preparation for Labour

Reformer Pilates supports functional movement patterns that mimic daily life and birth positions, while also strengthening endurance, breath control, and pelvic floor function.

Modifications by Trimester

First Trimester

  • Focus on gentle breath work, pelvic floor connection, and spinal mobility.

  • Avoid overheating and lying flat for extended periods of time.

  • Keep intensity moderate.

Second Trimester

  • Modify supine positions with props or incline the Reformer bed to achieve a more comfortable position.

  • Incorporate stability work for hips and pelvis.

  • Focus on postural strength and gentle resistance.

Third Trimester

  • Avoid high-impact or balance-challenging movements.

  • Emphasise mobility, breath, and relaxation.

  • Support the body with additional props and prioritise comfort.

What to Avoid

  • High abdominal pressure (e.g., intense crunches or plank-style holds).

  • Overstretching due to increased levels of the hormone relaxin.

  • Lying flat on your back for extended periods (especially after 16–20 weeks).

  • Holding your breath or straining.

Is Reformer Pilates Right for Every Pregnant Person?

Every pregnancy is different. For those with complications (e.g. placenta previa, high-risk pregnancies, or severe pelvic pain), a more tailored approach may be needed — or Reformer Pilates may not be advised.

Always consult your healthcare provider and ensure your instructor has relevant training and experience.

In Summary

Reformer Pilates can be a safe, empowering, and deeply supportive form of exercise during pregnancy. With the proper guidance, it can help you feel strong, grounded, and connected as your body changes — and may even support an easier recovery postpartum.

Want to try it?
At The Ness Club, your wellbeing is our number one priority. We have specifically trained instructors to teach women who are pregnant or have recently given birth. We also offer Pre & Post Natal Classes, specifically designed for this purpose, and can provide private tuition upon request (pricing available upon request).

Look for Foundation Classes or Pre- and Post-Natal with Julie on the timetable to ensure you’re in the best hands. At the moment, no other classes can accommodate pregnant women, but watch this space!

Please reach out directly to discuss your specific requirements.

Emily Lambert