Beyond its benefits for every kind of body, pilates is a fantastic way to strengthen your body during pregnancy. Focusing on core stability, posture and controlled movements, you make sure you stay active, while keeping your body strong and equipped for birth.

It’s always important to check with your healthcare provider before beginning any exercise routine while pregnant. If anything feels uncomfortable or causes pain, stop immediately. However, if you get the okay and the movement feels good in your body, here are five Pilates moves to try while pregnant.

Pelvic Tilts

Pelvic tilts help strengthen your pelvic floor, lower back and abdominal muscles. They can also alleviate discomfort in the lower back and help with posture.

How to do it:

  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Engage your core and gently tilt your pelvis toward your ribcage, flattening your lower back into the mat.
  • Release back to the neutral position.
  • Perform 10 to 15 repetitions, breathing deeply and slowly.

Modified Cat-Cow Stretch

This classic stretch helps maintain spinal mobility and flexibility, which can relieve tension and bring relaxation. If your belly feels too heavy, you can do this movement sitting on a chair or using a cushion for support.

How to do it:

  • Begin on your hands and knees in a tabletop position, with your wrists under your shoulders and knees under your hips.
  • As you inhale, arch your back (like a cow), lifting your tailbone and chest towards the ceiling.
  • As you exhale, round your back (like a cat), tucking your chin toward your chest and drawing your navel towards your spine.
  • Continue to flow between these two positions for eight to 10 repetitions.

Standing Leg Lifts

This move targets your hip flexors, glutes, and core while improving balance, which is especially helpful as your body changes during pregnancy.

How to do it:

  • Stand tall with your feet hip-width apart, holding onto a chair or wall for support if needed.
  • Engage your core and slowly lift one leg out to the side while keeping your torso straight.
  • Lower the leg back down and repeat on the other side.
  • Perform eight to 12 repetitions on each leg, making sure to keep your hips and shoulders squared.

Modified Side Plank

Side planks are excellent for strengthening your obliques and supporting your growing belly while avoiding too much pressure on your back. If holding a full side plank is too challenging, bring down your bottom knee on the floor for extra support.

How to do it:

  • Start by lying on your side, with your elbow directly beneath your shoulder.
  • Keep your knees bent at a 90 degree angle and stack your feet.
  • Engage your core and gently lift your hips off the floor to form a straight line from your head to your knees.
  • Hold for 10 to 20 seconds, then slowly lower yourself back down.
  • Repeat five to eight times on each side.

Seated Spine Stretch

This move helps stretch the spine, relieve tension in the back and improve posture, which can be helpful as your body changes during pregnancy.

How to do it:

  • Sit tall with your legs extended in front of you, feet flexed, and hips slightly apart.
  • Lengthen your spine and draw your shoulders back.
  • As you inhale, prepare by sitting up straight. As you exhale, slowly reach forward from the hips, keeping your spine long.
  • Hold the stretch for a few breaths, then slowly roll back up to a seated position.
  • Repeat 5-8 times, breathing deeply.