Can Pilates help me when I’m pregnant?

There are several reasons why Pilates is the best type of exercise for pregnant and soon-to-be pregnant women:

  • Pilates makes stronger core muscles with an emphasis on abs, lower back and muscle of the pelvic floor. All of these muscles help with body awareness and control, which helps support your baby during your pregnancy and help you during labor
  • On top of that, Pilates helps build deep abdominal strength for an easier birth and a faster recovery
  • Working your whole body and every muscle group will Improve your body balance, especially when your center of gravity changes
  • You will increase lung capacity and improves breathing technique to help with your labor 
  • Pilates emphasizes mind-body connection. You will have better control of your muscles, and be able to activate muscle you want. This is very useful during delivery and it helps with any incontinence you may experience after pregnancy
  • Pilates exercises enable joints and muscles return to their pre-pregnancy condition
  • Strong pelvic floor muscles and abdominals have better chance of full recovery to normal after being stretched during pregnancy 

The Instructors at OptionsPilates are specifically trained to teach Pilates to pregnant women.  Certain exercises and positions must be avoided, especially exercises lying flat on your back. Our Instructors are qualified to know what is suitable during pregnancy.

Why should the lower back be strong?

The lower back works together with the abdominals and obliques to keep the spine in a neutral position. As your baby grows the pressure on your lower back is relieved when these muscles are strong enough to keep your spine in a neutral position.

How does the pelvic floor help?

The pelvic floor is a group of muscles in your pelvis that functions as the foundation for your whole core. The pelvic floor muscles are very important during childbirth and if these muscles are well conditioned through Pilates training you will have greater control during labour and faster recovery after birth.

How are prenatal Pilates classes different from normal Pilates classes?

Prenatal Pilates is much more gentle than regular Pilates. Many of the normal exercises are too difficult to perform when your balance is affected by the changes in your body. We modify a lot of exercises by using special equipment to make them suitable for the changing ability of your core muscles as they stretch during pregnancy.

There are different special requirements during different trimesters. For example the baby is most sensitive during the first trimester so we will not encourage clients who have not worked out before to start any exercise until around the 10th-12th week of pregnancy. Of course it is ideal if you have started Pilates classes before you become pregnant as this will make it easier for you to continue your classes once you become pregnant. Pregnant ladies are encouraged to take plenty of water breaks and short breaks during class and of course we are more lenient about missed or forgotten classes during pregnancy.


You can book a class by calling 02-786-5259 or by filling the form below, or simply visit the studios between 8am and 8pm.