Here’s a helpful list of recommended modifications and safety tips for doing reformer Pilates while pregnant (in a group class setting). As always, check with your doctor and make sure your instructor has specialized prenatal training before continuing. In fact, most physicians do not recommend starting a new fitness modality when pregnant. Therefore, if you haven’t been doing reformer Pilates before, now is not a recommended time to begin. Instead, consult your physician and consider other options.

  • Avoid lying flat on your back (supine) after the first trimester — Supine positions can compress the large vein (vena cava), reducing blood flow to the uterus and possibly causing dizziness or decreased circulation. Opt instead for side-lying, seated, or standing positions. At The Pilates Krewe, we often use the Pilates wedge, which provides a gentle, safe incline while you participate. (Pilates Anytime)
  • Skip prone (lying on the stomach) or deep abdominal crunches — As your belly grows, prone work becomes uncomfortable or unsafe. Deep crunches or traditional “sit-up” movements also increase intra-abdominal pressure, which may aggravate diastasis recti (abdominal separation). (Babylist)
  • Reduce twisting, deep backbends, and high-impact moves — These can strain the abdominal wall or overstretch relaxed ligaments (hormonal changes make joints more lax). Controlled, gentle movements are safer. (Pilates Reformers Plus)
  • Modify intensity, resistance, and balance work — As pregnancy progresses, use lighter resistance (springs) for leg or arm work; use heavier springs for stability work if needed. Avoid unstable single-leg standing or unilateral balance exercises if your pelvis or joints feel unsettled. Our staff can help make recommendations for spring loads. (Pilates Anytime)
  • Focus on core stability, pelvic floor, posture, and mobility rather than maximal strength or flexibility — Prioritize breathing, alignment, pelvic-floor engagement, and gentle mobility over “pushing hard.” This helps support your changing body, back, and hips, and prepares for labor. (Babylist)
  • Stay cool, hydrated, and listen to your body — don’t overdo it. Pregnancy changes heat regulation and cardiovascular load; avoid overheating or becoming breathless. Moderation, proper hydration, and working in a ventilated / comfortable environment reduce risk. Another benefit we offer all members of The Pilates Krewe is snacks and, if needed, juice boxes to help stabilize blood sugar. Your body is experiencing significant change that can be unfamiliar, and systems can appear unexpectedly. Having a quick snack or juice nearby can help. (thebump.com)

At The Pilates Krewe, our staff undergo specialized training beyond their Pilates certification to support our moms-to-be. At any given time, we have more than a dozen expecting moms, and another dozen-plus postpartum.

Additionally, we offer all existing members a complimentary 30-minute private consultation on how to perform these modifications and participate safely while pregnant.

Interested in learning about the benefits of Pilates while expecting? Check out this article.