By: Tamara Newell 

October 2025 

Pregnancy and the postpartum period transform a woman’s body. Mental, physical, hormonal, and emotional changes coincide. It’s a time often marked by unexpected challenges, especially when caring for a newborn. Pregnancy exercise can pave a smoother transition for expectant and new moms. Pilates has become one of the most effective pregnancy exercises. It emphasizes controlled movement, core stability, and breathwork. Pilates provides safe workouts for moms to maintain strength during pregnancy and aids in recovery after childbirth. 

Why Pilates Works for Expectant and New Moms 

Pilates emphasizes alignment, breathing, and controlled muscle engagement. All are essential for a healthy pregnancy and postpartum recovery. Prenatal Pilates provides low-impact, effective moves that are gentle on the joints. Due to hormonal changes, joints loosen to help the woman’s body accommodate the growth of her baby, making room for it. This can lead to joint instability, back pain, and discomfort. This is where prenatal Pilates can support posture, relieve pain, and improve circulation. 

Additionally, a pregnant woman’s center of gravity shifts and abdominal muscles stretch. This all happens to accommodate the growing baby. Pilates trains deep core stabilizers and pelvic floor muscles to support this shift. Post birth, Pilates helps as well. It rebuilds the core, improves bladder control, and helps reduce diastasis recti. 

Prenatal Pilates: Safe Workouts for a Stronger Pregnancy 

Prenatal Pilates prepares the mother’s body for childbirth while supporting her physically and mentally. Benefits include: 

• Core Stability: The transverse abdominal and pelvic floor muscles engage to provide spinal support for her growing belly. 

• Breathing and Relaxation: Intentional breathing reduces stress. Breathing also encourages proper oxygen flow and can help the mother during labor. 

• Joint-Friendly Movement: Mat or reformer Pilates alleviates strain on joints and ligaments affected by pregnancy hormones. 

• Improved Circulation: Low-impact movement stimulates blood flow. This helps reduce swelling in the feet and ankles. 

Postnatal Pilates: Rebuilding and Recovering 

After childbirth, Pilates helps promote healing and strengthen the body. Postnatal Pilates benefits include: 

• Postpartum Core Reconnection: Targeted exercises for the pelvic floor and abdominals help restore core strength. 

• Improved Posture: Nursing, carrying, and tending to a newborn may round the shoulders. This can lead to back pain and headaches. Pilates corrects alignment. 

• Energy and Mood Boost: Mindful movement promotes endorphins, easing stress and postpartum blues. 

• Diastasis Recti Support: Specialized techniques help close abdominal separation and prevent further injury. Pilates is excellent in restoring abdominal strength with safety, stability, and intentionality. 

Tips for Practicing Pilates Safely During and After Pregnancy 

• Get Medical Clearance: Always consult your healthcare provider before beginning or resuming exercise. Typically, a new mom is safe to take Pilates 6 weeks after a vaginal birth. It may be longer for a woman recovering from a cesarean section. 

• Choose Qualified Instructors: Look for professionals certified in prenatal and postnatal Pilates. They’ll understand how the body changes during these stages and how to craft an exercise plan that supports your body and keeps you and your baby safe. 

• Listen to Your Body: Fatigue, dizziness, or discomfort are signs to stop and rest. 

• Stay Consistent but Gentle: Short, regular sessions can be more beneficial than sporadic, intense workouts. This helps build physical strength, stamina, and healthy habits even after your baby is born. 

Pilates Empowers Moms 

Prenatal Pilates prepares the body for the demands of pregnancy and birth. Postnatal Pilates accelerates recovery and strengthens your body for motherhood. It’s not solely exercise—it’s a way to reconnect with your body during a time of significant transition. 

Pilates offers expecting and new mothers a safe path to strength, stability, and confidence. Pilates instructors at ProHealth are ready to help you on your Pilates journey today.