Pilates During Your Pregnancy

Pilates is one of the best forms of exercise for pregnant mums-to-be!

Pilates is a gentle, low-impact form of exercise that is safe to do during all stages of pregnancy. Pilates focuses on strength, flexibility, coordination and alignment.

Pilates can help with a healthier and more comfortable pregnancy through its many benefits.

1. Stronger Core Muscles

Many Pilates exercises target the core muscles, which include the muscles in your abdomen, back, and pelvic floor. These muscles are important for supporting your growing uterus and maintaining good posture. Strong core muscles have been shown to reduce pregnancy related low back and pelvic pain.

2. Improved Stability

During pregnancy, your body produces hormones that can make the ligaments around your joints more flexible as it prepares for childbirth. Pilates involves strengthening and stretching which can improve pelvic stability and overall mobility in the body. Pilates helps to support the body to adapt to the physical and physiological changes that occur during pregnancy.

3. Better Posture And Body Awareness

As your baby grows, your centre of gravity shifts, which affects your posture. Poor posture during pregnancy can lead to backaches, neck pain and difficulty breathing. Pilates brings awareness to your body position, helping you to develop better posture habits. This increased body awareness can also be helpful during labor and delivery, allowing you to actively engage your body and manage pain more effectively.

4. Endorphins

Pilates has also been shown to decrease stress levels, which can increase during uncertain times of pregnancy! We know exercise helps release feel good endorphins, and putting aside 40minutes of your week for some mindful ‘me’ time is always important, especially for Mum’s to be!


Pilates classes at Phyx. guided by certified instructors and physios with experience working with pregnant and post-natal women. We can modify exercises to meet your specific fitness levels and accomodate any physical limitations during pregnancy.

Prior to starting classes at Phyx., we take you through a 1:1 session where we teach you the key Pilates fundamentals, as well as core, PF and any concerns you might have or prior injuries we need to be mindful of.

I hope this post has been helpful. If you have any other questions, don’t hesitate to reach out via telephone 8356 1379 or email us info@phyxphysio.com.au

Sascha Koerner-Heinjus


Looking to make an appointment or book a pilates class?

Booking online is the quickest, most convenient way to lock in the time, practitioner & class type you want.