Pregnancy changes how you move. It changes what your body needs. And for a lot of women, it quietly changes the relationship to exercise altogether — because when someone else is on board, the stakes feel different.
Prenatal Pilates is one of the few forms of exercise consistently recommended during pregnancy. Midwives suggest it. GPs often bring it up. But knowing that in theory is different from knowing what a class looks like, whether it's right for where you are in your pregnancy, and what you'll actually get out of it.
The short answer on safety
Prenatal Pilates is safe during uncomplicated pregnancies — and it's specifically well-suited to pregnancy because of its low-impact nature, its focus on breathwork, and the way it targets the muscles most affected by pregnancy without placing stress on the joints.
Both the NHS and the Royal College of Obstetricians and Gynaecologists recommend maintaining regular physical activity during pregnancy. Pilates comes up repeatedly in both sets of guidance, alongside swimming and walking, as one of the most appropriate options.
A few things matter here. The instructor needs to be certified in pre- and postnatal exercise — this isn't a general Pilates qualification. And several standard Pilates exercises aren't appropriate during pregnancy: lying flat on the back for extended periods, for example, becomes uncomfortable and inadvisable from around 16 weeks. A properly trained prenatal instructor will know all of this and modify accordingly without you having to ask.
The standard advice applies: always let your midwife or GP know you're starting a new exercise class, and check with them first if your pregnancy has any complications.
How prenatal Pilates differs from a regular class
More than you might expect.
Regular Pilates puts significant demand on the abdominal muscles — including exercises that can place strain on the linea alba, the connective tissue running vertically down the centre of the abdomen. During pregnancy, that tissue softens and stretches to accommodate the growing uterus, which means forceful abdominal work can contribute to diastasis recti (abdominal separation). A prenatal class is designed to avoid this entirely.
The emphasis shifts inward and downward:
Pelvic floor. This is where a significant portion of every session goes — and for good reason. A strong, coordinated pelvic floor supports the weight of the pregnancy, reduces the risk of incontinence, and makes both the pushing stage of labour and postnatal recovery more manageable. Knowing how to relax the pelvic floor is as important as knowing how to engage it.
Breathwork. How you breathe directly affects how your deep core functions. The connection between breath and the transverse abdominis (the deepest layer of the core) is central to prenatal Pilates — and the breathing patterns practised in class are directly applicable to labour.
Posture and spinal support. As the bump grows, the centre of gravity shifts forward. The lower back compensates. The hips tilt. The result, for many women, is persistent lower back pain that worsens through the third trimester. Prenatal Pilates works the muscles that support the spine and counteract that forward pull — which is why many women notice a difference in back comfort within a few sessions.
Pace. Everything is slower and more deliberate. This isn't a modification of a regular class — it's a different class, built from the ground up for where you are right now.
The benefits worth knowing about
Back pain. One of the most common and most disruptive complaints during pregnancy. Pilates is one of the most evidence-backed ways to address it, through targeted strengthening of the posterior chain and improvements to posture and movement habits.
Labour preparation. Pelvic floor coordination, breathwork, and body awareness are all directly relevant to birth. Many women who've done prenatal Pilates report feeling more in control during labour — not because Pilates makes labour easy, but because they go in knowing their body better.
Energy and sleep quality. Gentle, consistent movement is well-documented to improve sleep quality during pregnancy, particularly through the second trimester. It also raises energy over time, in contrast to the short-term boost that wears off quickly with more intense exercise.
A room where you belong. This one isn't in the research, but it's real. Coming to a class with other pregnant women regularly, creates a sense of community that's particularly valuable in a first pregnancy. The conversations after class tend to be as useful as the class itself.
When to start Prenatal Pilates
Prenatal Pilates is generally suitable from the first trimester for most women. But many find the second trimester the most natural entry point — often because early nausea has settled, energy has returned, and the pregnancy has become more visible (which makes modifications feel more intuitive and the community feel more relevant).
In broad terms:
First trimester: Appropriate for most women, if you have the all-clear. Fatigue and nausea vary a lot in these weeks, so be guided by how you feel rather than any fixed rule.
Second trimester: The most common starting point, and an excellent one. Your body is changing noticeably and the exercises are increasingly relevant.
Third trimester: Continuing is encouraged and beneficial; starting from scratch late in pregnancy is worth discussing with your midwife first.
What a session looks like
Classes at TLAD run on Thursdays at 1:40PM. The studio is at Copperfield Street, SE1 — about 10 minutes on foot from London Bridge station.
You don't need Pilates experience. You don't need a particular level of fitness. Here's how a session typically flows:
Arrival and settling. There's no pressure to be changed and on the mat before the instructor begins. Coming in calm is part of the class.
Warm-up. Gentle mobilisation of the spine, hips, and shoulders. Breathing exercises to connect breath with the deep core. This takes longer than in a standard class because it matters more here.
Main work. A combination of seated, side-lying, and standing exercises, adapted to the mix of trimesters in the room. No one goes into an unsupported position on their back. Modifications are offered throughout and are the norm rather than the exception.
Breathwork focus. From the second trimester onwards, specific attention to breathing patterns for labour becomes part of the session.
Cool-down and stretch. Extended and intentional. This is often the part people don't want to end.
After class: mats get packed away slowly. The conversations that happen in those few minutes are worth mentioning — they're one of the reasons regulars keep coming back.
Bring comfortable clothes you can move in and water. Mats are provided.
No membership required. Single classes available.
Keep reading
Already had your baby? Read our guide to returning to fitness after birth — when it's safe to start, which classes are designed for new mums, and what to expect.
Bringing your baby with you? Mama & Baby Pilates runs every Tuesday at 10:30AM and is designed for exactly the next stage.
FAQ
Can I start Pilates in my first trimester?
Yes, for most women with uncomplicated pregnancies. If you have your GP or midwife's go-ahead, the first trimester is a fine time to start. Listen to your body — heavy nausea and fatigue can make it sensible to wait until the second trimester, but there's no clinical reason to delay if you feel well.
What trimester is too late to start prenatal Pilates?
There's no hard cut-off. If you're already attending, continuing right up to your due date (with your midwife's guidance) is generally fine. If you're starting from scratch in the third trimester, it's worth checking in with your midwife first — but many women begin late in pregnancy without any issue.
Do I need experience to join prenatal Pilates?
No. Classes are designed to be accessible from scratch. Your instructor will explain everything and offer modifications throughout. Many regulars started with no Pilates background at all.
Is prenatal Pilates safe if I have diastasis recti?
Prenatal Pilates is well-suited to managing and preventing diastasis recti — it avoids the exercises that commonly contribute to it (traditional crunches, sit-ups, certain plank variations). Let your instructor know at the start so they can keep an eye on how you're moving.
