Why Pilates Is One of the Best Forms of Exercise During Pregnancy

Written By Collette Campbell

Pregnancy changes everything — your posture, your breathing, your balance, your energy levels, even the way you move through everyday life. And while there’s no shortage of advice about what you shouldn’t do while pregnant, many women are left wondering what movement actually helps.

That’s where Pilates comes in.

At The Pilates Scientist, the focus has always been on evidence-based movement that supports women through every stage of life — and pregnancy is no exception. Pilates isn’t about pushing harder or “bouncing back.” It’s about building strength, awareness and confidence in a body that is constantly adapting.

Pilates Supports Your Changing Body

As your baby grows, your centre of gravity shifts forward. This can lead to:

  • Lower back pain

  • Tight hips

  • Pelvic discomfort

  • Rounded shoulders

  • Reduced balance and stability

Pilates helps strengthen the deep stabilising muscles that support your spine and pelvis, including the core and pelvic floor muscles. This can improve posture, reduce aches and pains and help you move more comfortably throughout pregnancy.

Unlike high-impact workouts, Pilates focuses on controlled, intentional movement — making it easier to adapt exercises safely as your body changes.

It Builds Functional Strength for Birth and Beyond

Pregnancy is physically demanding. From lifting shopping bags to getting out of bed, your body is constantly working harder.

Pilates develops the kind of strength that actually matters in daily life:

  • Glute strength for pelvic support

  • Upper back strength for posture

  • Hip mobility for comfort

  • Deep core support for stability

  • Pelvic floor awareness and coordination

And importantly, it teaches you how to move with your body rather than against it.

Many women also find that learning how to breathe properly during Pilates helps during labour, recovery and the early postnatal period.

Pilates Is Adaptable Throughout Pregnancy

Current research supports moderate, appropriate exercise during pregnancy for most women.

The key is adaptation.

As pregnancy progresses, certain movements may need modifying:

  • Avoiding prolonged lying on the back later in pregnancy

  • Reducing intense abdominal loading

  • Adjusting positions for comfort and circulation

  • Focusing more on mobility, posture and stability

This is why working with a qualified instructor who understands prenatal movement is so important.

Pregnancy Pilates should never feel like “pushing through.” It should feel supportive, intelligent and responsive to what your body needs that day.

It Can Help Prepare for Postnatal Recovery

Postnatal recovery doesn’t begin after birth — it begins during pregnancy.

Maintaining strength, mobility and pelvic floor function during pregnancy can support recovery afterwards. Pilates can also help women better understand pressure management, breathing mechanics and core connection, which become incredibly important postpartum.

And perhaps most importantly, Pilates creates a foundation of movement confidence that carries into motherhood.

Pregnancy Is Not a Time to Stop Moving

For many women, pregnancy is the first time they start paying real attention to how they move and feel in their bodies. Pilates offers a safe, evidence-based way to stay active without fear, guilt or pressure.

Because movement during pregnancy shouldn’t be about aesthetics.

It should be about:

  • Feeling supported

  • Managing discomfort

  • Building strength

  • Improving confidence

  • Preparing for birth and recovery

  • Staying connected to your body during a major life transition

That’s exactly what Pilates does best.

Collette Campbell