Can You Do Reformer Pilates While Pregnant? (Yes — But Here’s What to Know)
Pregnancy changes everything — including how you move, stretch, and stay strong. And if you’re wondering “Can I do reformer Pilates while pregnant in Australia?”, the good news is: Yes — with the right guidance, it’s one of the best things you can do for your body.
Whether you’re a first-time Aussie mum or deep into your third trimester, reformer Pilates can support your changing body, ease back pain, and keep your core engaged — without exhausting you.
Whether you’re a first-time mum or deep into your third trimester, reformer Pilates can support your changing body, ease back pain, and keep your core engaged — without exhausting you.
Let’s break down what’s safe, what to avoid, and how to adapt your Pilates practice to every trimester.
Is Reformer Pilates Safe During Pregnancy in Australia?
Yes — but always speak with your doctor first.
Most healthcare professionals and instructors agree that low-impact exercise like reformer Pilates is safe for most pregnancies, especially if you were active before falling pregnant. It helps:
- 🤰 Strengthen deep core and pelvic floor muscles
- 🫁 Improve breath control and posture
- 🪷 Ease lower back pain, pelvic instability, and fatigue
- 🧠 Support mental clarity and reduce anxiety
Unlike HIIT or gym machines, reformers let you adjust resistance, position, and range of motion — meaning you stay supported at every stage of your pregnancy.
✅ Pro tip: Choose a reformer like the Eco Foldable Reformer for better control and safety at home.
Benefits of Prenatal Reformer Pilates
Here’s why so many Australian mums-to-be are turning to reformer Pilates:
- ✔️ Keeps the body active without pressure on joints
- ✔️ Maintains strength in legs, back, and glutes
- ✔️ Improves balance as centre of gravity shifts
- ✔️ Helps prepare the body for labour + recovery
It’s not about getting fitter — it’s about feeling stronger, more mobile, and in control through every change.
Plus, movement increases blood flow and boosts mood — two essentials for pregnant women facing discomfort, swelling, or fatigue.
Can You Start Pilates If You’ve Never Done It Before?
Absolutely — reformer Pilates is beginner-friendly, even if you’ve never exercised consistently before.
The key? Start slow, listen to your body, and work with a prenatal-certified instructor or online program designed with pregnancy in mind.
Want to learn from home? Our online certification platform includes options for instructors working with pre/postnatal clients — ideal if you're interested in guiding other mums one day, too.
How to Modify Reformer Pilates in Each Trimester
First Trimester
- ✔️ Most exercises are still safe
- ✔️ Focus on breath, posture, and alignment
- ⚠️ Avoid overheating or overexertion
Second Trimester
- ✔️ Use wedge or incline to avoid lying flat
- ✔️ Prioritise side-lying and seated positions
- ✔️ Strengthen glutes and lower back
Third Trimester
- ✔️ Keep movements small and controlled
- ✔️ Focus on pelvic floor, arms, and breath work
- ⚠️ Avoid prone or supine positions
💡 Tip: A foldable home reformer like the Queen offers flexibility and comfort — no rushing to classes or adjusting to someone else’s pace.
What Reformer Pilates Exercises Should I Avoid During Pregnancy?
While many movements are safe, always avoid:
- ⛔ Lying on your back for extended periods (especially after 16 weeks)
- ⛔ Intense abdominal crunches or twisting
- ⛔ Heavy resistance work or jump board exercises
- ⛔ Inversions or unsupported balancing movements
Always listen to your body. If something doesn’t feel right — stop.
✅ Not sure what’s safe? Our instructors are trained in pre/postnatal protocols. Explore how you can become one too.
FAQs: People Also Ask
Is reformer Pilates good for postpartum recovery?
Yes — it’s one of the best ways to rebuild core strength, posture, and pelvic floor stability after birth. Start with your doctor’s clearance and gentle sessions.
Can I start Pilates for the first time while pregnant?
Yes — just make sure you’re working with a certified prenatal instructor and begin slowly. Reformer Pilates is low-impact and beginner-friendly when properly guided.
Is it better to do reformer or mat Pilates while pregnant?
Both are great — but reformer Pilates offers more support and adjustability. Machines like the Eco Warrior allow for controlled resistance, which is ideal for pregnant clients.
Will it help with labour?
Yes — strengthening your pelvic floor and breath control can support easier labour and faster recovery. Many women say Pilates helped them feel more in tune with their body.
Why Reformer Pilates Is a Pregnancy Game-Changer
Pregnancy comes with aches, adjustments, and unpredictability — but reformer Pilates can help you feel stronger, more stable, and more connected to your body as it changes.
You don’t have to stop moving. You just need the right movement — and the right support.
Whether you’re looking to stay mobile, reduce pain, or simply move with ease and intention — Pilates has your back (literally).
Ready to Move Safely Through Pregnancy?
Shop Australia’s most loved beginner-friendly reformers:
- 🌱 Eco Warrior Foldable Reformer – Compact, stable, and easy to adjust
- 👑 Queen Reformer – Cushioned, whisper-quiet, studio feel at home
Looking to help others move safely through pregnancy too?
👉 Start your online instructor certification — with modules focused on pre/postnatal clients.
Want more expert insights? This PopSugar article shares expert-approved ways to move through pregnancy safely with Pilates.
Ready to get certified and help other mums-to-be? See how to become a Pilates instructor in Australia.
