Pregnancy is a period marked by significant physical, emotional and hormonal change. As your body makes space for a new life, it needs movement practice that supports, strengthens, and soothes. That’s where pre-natal Pilates comes in. Rooted in breath, alignment and core connection, Pilates helps you move with intention and confidence through every trimester.
In this article, we’ll explore how key pregnancy hormones affect your body and movement patterns, along with a safe, supportive Pilates routine to help you stay strong and grounded throughout your journey.
Hormones & Pregnancy: What’s Happening Inside?
Pregnancy sets off a beautiful hormonal chain reaction and these internal shifts have a big impact on how your body moves and feels. Understanding this gives you power, clarity, and compassion for yourself on and off the mat.
Relaxin
What it Does:
- Helps soften ligaments to allow pelvic expansion
- Creates joint laxity
Movement Focus:
- Prioritize stability and control to avoid overstretching
“Relaxin levels peak in the first trimester and again near delivery, affecting joint mobility—this is why stability-based exercise like Pilates is key.”
— Journal of Obstetric & Gynecological Research
Progesterone
What it Does:
- Supports a healthy pregnancy
- Contributes to fatigue, slower digestion and dizziness
Movement Focus:
- Emphasize circulation and breath awareness to ease symptoms
Estrogen
What it Does:
- Increases blood volume and supports fetal growth
- May lead to swelling or overheating
Movement Focus:
- Stay hydrated and modify intensity as needed
Human Chorionic Gonadotropin (HCG)
What it Does:
- Plays a key role in early pregnancy
- Can trigger nausea and affect energy levels
Movement Focus:
- Be flexible with timing and pacing of workouts
Oxytocin & Prolactin
What it Does:
- Prepare the body for bonding and breastfeeding
Movement Focus:
- Include breathwork and mindful movement to support emotional connection and recovery
Featured Pre-Natal Exercises
Exercises with the Stability Chair™ & Reformer Box
Exercises with the Mini Stability Ball™
Key Benefits of Demonstrated Exercises
Pilates during pregnancy supports both physical health and emotional well-being. Some key benefits include:
- Core Strength: Strengthens the deep abdominal muscles that support the spine and pelvis. These inner core muscles aid posture and stability while allowing room for your growing baby.
- Flexibility: Promotes gentle stretching, especially in the hips, lower back and chest, which often tighten during pregnancy.
- Improved Circulation: Encourages healthy blood flow and can help reduce swelling.
- Breathing Techniques: Teaches controlled, mindful breathing to manage stress and support the body during labor.
- Pelvic Floor Strengthening: Targets muscles that help prevent incontinence and support postnatal recovery.
- Stress Relief and Relaxation: Fosters a mind-body connection that helps reduce anxiety and promote calm.
Fireside Chat with Merrithew® Master Instructor Trainer PJ O’Clair
Q: Why is stability and posture important during pregnancy?
A: During pregnancy, the body undergoes significant physical changes, including weight gain and shifts in the center of gravity. These changes can put additional strain on the muscles, ligaments and joints, especially in the lower back, pelvis and abdomen. That’s why maintaining stability and good posture is crucial to help support a growing baby and reduce unnecessary strain on the body.
Pilates exercises focus on stabilizing the core and strengthening key muscles, which helps maintain proper posture throughout pregnancy and beyond. Proper posture helps with:
- Balance: As the belly grows, the body’s center of gravity shifts. Good posture can help prevent falls and instability.
- Reduced Back Pain: Pregnancy-related back pain is common, and good posture can alleviate strain on the spine.
- Pelvic Floor Support: Proper alignment of the pelvis helps engage and strengthen the pelvic floor muscles, which play a vital role during childbirth and recovery.
Q: How do these exercises help with common pregnancy discomfort?
A: Pregnancy often brings physical changes that can cause tension, fatigue or strain. Pilates helps relieve these effects by targeting key muscle groups and improving flexibility and stability, all while supporting overall well-being:
- Back Pain: As the baby grows, spinal alignment can shift, leading to tension in the lower back. Pilates strengthens the supporting muscles and improves posture, helping to relieve strain.
- Pelvic Instability: Hormonal and structural changes can affect pelvic stability. Pilates strengthens the core and pelvic muscles, enhancing support and reducing pain.
- Hip Discomfort: As the pelvis adjusts for childbirth, tension can build in the hips. Targeted stretches and strength work for the hip flexors, glutes and surrounding muscles help ease this discomfort.
- Swelling and Circulation Issues: Fluid retention is common during pregnancy, especially in the legs and feet. Pilates promotes healthy blood flow, helping to reduce swelling and improve circulation.
Q: Are there any modifications or precautions someone pregnant should take when performing these exercises?
A: While Pilates is generally safe during pregnancy, it's important to follow certain modifications and precautions.
- Avoid Lying on Your Back After the First Trimester: Lying flat on the back can compress the vena cava, the large vein that carries blood back to the heart, potentially causing dizziness or reduced circulation. Modify exercises that require a supine position by using props or doing them in a seated or side-lying position.
- Avoid Lying on Your Belly After the First Trimester: As pregnancy progresses, lying face-down can become uncomfortable and may put unnecessary pressure on the abdomen. Choose side-lying, seated, or elevated positions instead to maintain comfort and safety during movement.
- Listen to Your Body: Don’t push through discomfort. If something feels off or causes strain, stop, rest or adjust the movement.
- Focus on Pelvic Floor Health: While strengthening the pelvic floor is beneficial, overexerting these muscles can cause tension. Be mindful of pelvic floor engagement during exercises and practice releasing tension when needed.
- Avoid Deep Twisting or Overstretching: Pregnancy hormones increase flexibility, which can make joints more vulnerable. Stick to controlled, gentle movements to avoid strain on the ligaments.
- Consult Your Doctor or Prenatal Instructor: Always get approval from a healthcare provider before beginning or continuing any exercise program during pregnancy, especially if there are any complications or concerns.
Q: How often should these exercises be performed for the best results?
A: It really depends on the person and what she is used to doing. For best results, those pregnant can aim to practice Pilates two to three times a week. Consistency is key to improving strength, flexibility and posture, but it's also important to listen to the body and adjust the frequency based on energy levels and comfort. Some people may prefer shorter, more frequent sessions, while others might find longer, less frequent sessions more beneficial.
Pro Tip
It's crucial to remember that pregnancy is a unique experience for each person. Therefore, the exercise routine should be tailored to the individual's needs, with the goal of feeling more energized, strong and comfortable throughout the pregnancy.
No matter the trimester, consistency over intensity is the golden rule. Even 10 minutes of mindful movement can shift your whole day.