Pregnancy is a beautiful, transformative journey – Your body is working overtime, growing and nourishing a new life while adapting to the many physical and hormonal changes that come with it. Staying active during this time can be hugely beneficial, boosting energy, improving mood, supporting circulation, and even helping with labour preparation and postnatal recovery.

With that in mind, when it comes to exercise during pregnancy – especially a dynamic and strength-based practice like Reformer Pilates, it’s essential to be informed, intentional, and kind to your body. At SAINT, we believe movement in pregnancy should be about empowerment, not pressure – It’s about learning what serves you best, understanding what to avoid, and knowing that slowing down doesn’t mean falling behind.

Why Reformer Pilates Can Be Amazing During Pregnancy

• Reformer Pilates offers low-impact, full-body strengthening while improving flexibility, core stability, and posture. 

• Stronger core and pelvic floor: Helping support your spine and reduce back pain.

• Better posture and alignment: Counteracting the postural shifts of pregnancy, like rounded shoulders or sway back.

• Improved circulation and mobility: Reducing swelling and stiffness.

• Mind-body connection: Fostering relaxation, breath control, and body awareness.

Pregnancy isn’t the time to push your limits, it’s the time to adapt them.

What to Avoid in Reformer Pilates When Pregnant

As your body changes, some movements become less safe or less comfortable. Here’s what most experts and the latest research, recommend avoiding or modifying:

Lying Flat on Your Back for Extended Periods 

•  From around 20 weeks, lying supine can put pressure on the vena cava (a major vein), potentially reducing blood flow to you and your baby.

•  Swap for: Side-lying or seated positions, or use props to elevate your upper body.

Deep Abdominal Work (Like Crunches or Sit-Ups)

Traditional ab work can increase the risk of abdominal separation.

Swap for: Gentle core activation like pelvic tilts or seated balance work focusing on deep stabilising muscles rather than “six-pack” crunches.

Overstretching or Extreme Twists

Relaxin, a pregnancy hormone, makes your ligaments more flexible, increasing the risk of overstretching or joint instability.

Swap for: Controlled, gentle mobility work within a comfortable range of motion.

High-Intensity or “Failure” Sets

Now is not the time for maximal effort or breath-holding techniques.

Swap for: Moderate, steady movement focusing on form and breath.

Prone (Belly-Down) Positions

 As your bump grows, lying on your stomach becomes uncomfortable and unnecessary.

Swap for: All-fours, side-lying, or seated work for posterior chain activation (think glutes and hamstrings).