Are pilates safe during pregnancy?

What does the evidence say about pilates during pregnancy?

1. Across 11 randomized trials covering 1,239 participants, women who did Pilates during pregnancy had a shorter active phase of labor, about 56 minutes less on average, and a shorter overall labor. 1
2. No study in that same pooled review reported a higher rate of adverse birth outcomes from Pilates among previously inactive, healthy women. 1
3. Hot Pilates and hot yoga are singled out as activities to skip during pregnancy because of the studio temperature. 2
4. During the second and third trimesters, exercise that involves lying flat on your back is discouraged because it reduces blood flow. 2
5. National guidelines from 11 countries converge on moderate intensity, three to four sessions a week, of about 30 minutes each. 3

Is pilates safe in each trimester?

• First trimester. You can usually carry on with a mat or reformer routine you already know. Skip heated studios, since raising your body temperature matters most in the first weeks.
• Second trimester. Tell the instructor you are pregnant so supine work gets swapped for side-lying or seated versions. Deep abdominal curls tend to start feeling wrong around now, which is your cue to change them.
• Third trimester. Balance shifts as the bump grows, so use a wall, the reformer bar, or a chair for support. Ligaments are looser too, so stop short of the very end of your stretch range.