The first trimester of pregnancy is full of excitement, change, and often, a few question marks. What should you eat? How much should you rest? Can you keep exercising the way you used to?

One form of exercise that has gained popularity among pregnant women is Reformer Pilates. A low-impact, full-body workout designed to build strength, improve posture, and maintain mobility. Pregnancy is a beautiful and transformative journey, and staying active throughout can have enormous benefits for both mum and baby.

One question we hear a lot at SAINT is:

“Is Reformer Pilates safe in early pregnancy?”

The short answer: yes, if there are no complications, you have your doctor’s approval, and you follow the right modifications. At SAINT Studios, we take the safety and well-being of all our members seriously, and that includes mums-to-be.

Let’s break down why Reformer Pilates can be a fantastic option in the first trimester and where we draw the line on safety as pregnancy progresses.

Exercise in the First Trimester: What You Need to Know

The first 12 weeks are when the body begins adapting to pregnancy. For many women, energy levels may fluctuate, nausea can hit, and there’s a lot happening hormonally – This is also when you’ll likely hear the advice:
 
“Keep doing what your body is used to – but listen carefully to its cues.”

For exercise, that means low-impact, controlled movement is ideal—this is where Reformer Pilates shines.

• Low-Impact, Joint-Friendly Movement

• The reformer uses spring resistance instead of heavy weights or high-impact cardio, making it kind on the joints while still offering a challenge.

• Focus on Core and Posture

• Strengthening your deep core muscles and improving posture early on helps support the spine as your bump grows and reduces the risk of back pain later.

• Breath-work and Mind-Body Connection

• Pilates teaches you to control your breathing, an invaluable tool for relaxation and stress management during pregnancy.

• Customisable for All Fitness Levels

• The reformer can be easily adjusted to suit your energy levels, meaning on a day you’re feeling tired, you can keep things gentle, and on a day you feel strong, you can move with more intensity.

Our Safety Approach at SAINT Studios

While Reformer Pilates can be a great match for early pregnancy, safety is always our top priority. In the first trimester (up to 12 weeks), we welcome expectant mothers into group classes with your doctor’s approval and assuming there are no complications. After the 12-week mark, we switch to private, 1:1 sessions only so our instructors can tailor everything to your pregnancy stage, comfort, and health needs.

This policy ensures you always have the safest and most effective workout for you and your baby.

When to Press Pause

Even in early pregnancy, there are times when it’s better to rest than push through. If you experience dizziness, bleeding, severe fatigue, or any unusual symptoms, stop exercising and check in with your healthcare provider.

Pregnancy isn’t the time for “no pain, no gain” – it’s about staying active in a way that supports your body, not stresses it. Reformer Pilates and the first trimester of pregnancy can be a brilliant pairing when done safely, with the right guidance, and under medical approval.