Pregnancy is a time of incredible change – physically, mentally, and emotionally. Your body is growing life, your hormones are shifting, your posture is adapting, and your energy levels might feel like a rollercoaster. Rest is obviously vitally important at this stage – Equally, staying active during pregnancy, safely, mindfully, and with expert guidance – can be one of the best gifts you give yourself and your baby.

At SAINT Studios, we believe movement during pregnancy is about support, not stress; strength, not strain; connection, not comparison. When done safely, Reformer Pilates can help you feel strong, mobile, and confident – not just for birth, but for recovery and motherhood beyond.

• Get medical clearance: Every pregnancy is unique. Always check with your doctor or midwife before starting or continuing any exercise routine.

• Listen to your body: If something doesn’t feel right – stop. No pushing through pain or discomfort.

• Modify when needed: As your bump grows, some positions will need adjusting – That’s completely normal.

• Stay cool and hydrated: Pregnancy naturally raises your body temperature – so pace yourself.

Unlike some high-impact workouts, the Reformer’s resistance-based, low-impact design allows you to:

• Stay mobile: Prevent stiffness from sitting or carrying extra weight.

• Build strength safely: Support joints and protect your back while strengthening muscles for birth and recovery.

• Improve posture: Counteract the common pregnancy slump from growing bumps and shifting centres of gravity.

• Connect breath to movement: A skill that helps during labor and postnatal recovery.

• Support mental health: Gentle, mindful exercise reduces stress and boosts mood-boosting endorphins.

The Best Reformer Pilates Exercises for Pregnancy

Here are some of our favourite, pregnancy-friendly Reformer exercises at SAINT Studios, designed to keep you mobile, strong, and connected throughout:

Seated Arm Work with Light Springs:

Why: Strengthens upper body and posture muscles to support the changing demands on your spine and shoulders.

How: Sit tall on the Reformer box, light springs on, and use straps for bicep curls, rows, or triceps presses – keeping movements slow and controlled.

Footwork in a Semi-Reclined Position

Why: Strengthens legs and glutes without overloading your pelvis or back – Promotes circulation and helps prevent swelling.

How: Use a wedge or props to keep your torso elevated while pressing the carriage away with light to moderate resistance.

Cat-Cow on the Reformer (All-Fours)

Why: Keeps your spine mobile, reduces back stiffness, and feels amazing as your bump grows.

How: Kneeling on the carriage, hands on the frame or platform, slowly round and lengthen your spine with your breath.

Side-Lying Leg Press or Side Kicks

Why: Strengthens outer hips and glutes to stabilise pelvis and hips while improving lower body endurance for birth.

How: Lying on your side on the Reformer, use light resistance to press the carriage out or sweep the leg through controlled ranges of motion.

Pelvic Tilts and Bridge Variations

Why: Gently strengthens glutes, hamstrings, and core stabilisers while improving pelvic mobility – great for labor prep and postnatal recovery.

How: With a wedge supporting your upper body, press into your heels to lift hips slowly, controlling each rep.

Breath and Core Connection Exercises

Why: Learning to engage your deep core and pelvic floor safely helps with birth and reduces postnatal complication.

How: Focus on exhaling as you gently draw the pelvic floor and deep core inward, relaxing fully on the inhale.

Strength for Body, Mind, and Heart

Pregnancy isn’t just physical, it’s emotional, too. These exercises keep your body mobile and strong, but they also give you mental space to breathe and reconnect with yourself amid all the changes.

Reformer Pilates during pregnancy is about empowerment, not intensity. By focusing on safe, supportive exercises, you prepare your body for birth, boost recovery afterward, and keep your mind and heart strong throughout the journey. At SAINT Studios, we tailor every session to your stage, your needs, and your pace - so you can move with confidence, stay connected to your body, and feel truly supported every step of the way.

Because pregnancy is not about doing more. It’s about doing what matters - safely, mindfully, and with love.

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The Best Reformer Pilates Exercises During Pregnancy

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