At R3 Reform, we believe that the human body is strong, capable, and designed to move — even throughout pregnancy. Pilates can be a wonderful way to maintain mobility, strength, and wellbeing during this time. Our instructors are here to support you, but it’s important to listen to your body and make choices that feel right for you in each class.
Is it safe to do Pilates while pregnant?
Absolutely. Exercise during pregnancy is both safe and highly beneficial for most people, provided you have your healthcare provider’s clearance. At R3 Reform, we believe the human body is strong and capable — pregnancy is not a limitation, but a time to stay connected to your body through mindful movement.
The latest Australian Government guidelines support regular physical activity during pregnancy to help reduce fatigue, improve posture, manage healthy weight gain, and prepare your body for birth and recovery.
If you’re feeling well and your pregnancy is low risk, you’re welcome to continue attending our group Reformer classes up to full term. You’ll just need medical clearance to attend after 16 weeks.
The latest Australian Government guidelines support regular physical activity during pregnancy to help reduce fatigue, improve posture, manage healthy weight gain, and prepare your body for birth and recovery.
If you’re feeling well and your pregnancy is low risk, you’re welcome to continue attending our group Reformer classes up to full term. You’ll just need medical clearance to attend after 16 weeks.
The Benefits of Pilates During Pregnancy
Regular Pilates can:
• Support posture and spinal alignment as your body changes
• Maintain muscle tone and functional strength
• Help reduce back and pelvic discomfort
• Promote circulation and mobility
• Support mental well-being and stress relief
These benefits can help you move more comfortably throughout your pregnancy, and make recovery post-birth a little smoother.
• Support posture and spinal alignment as your body changes
• Maintain muscle tone and functional strength
• Help reduce back and pelvic discomfort
• Promote circulation and mobility
• Support mental well-being and stress relief
These benefits can help you move more comfortably throughout your pregnancy, and make recovery post-birth a little smoother.
Informing Your Instructor
Please let your instructor know that you’re pregnant before class, and update them on how far along you are. This helps them guide you with options for certain positions and setups if needed.
We don’t run pregnancy-specific classes — our sessions include a mix of clients — but our instructors are trained to support you in adjusting safely when necessary.
We don’t run pregnancy-specific classes — our sessions include a mix of clients — but our instructors are trained to support you in adjusting safely when necessary.
Movements and Positions to Avoid
From 16 weeks onward, we recommend avoiding:
• Prolonged lying flat on your back (supine) — this can reduce blood flow and cause dizziness. Instead, elevate your upper body on a wedge (we can provide one), or modify into a seated or side-lying version.
• Lying on your belly (prone) — as your bump grows, it becomes uncomfortable and places unnecessary pressure on your abdomen.
• Deep or resisted abdominal work — such as full crunches or double leg extensions that heavily load the core. Focus instead on smooth, controlled movement and maintaining gentle engagement.
• Strong twisting through the torso — especially in the later stages, as your abdominal muscles are stretching and your balance changes. Opt for smaller, controlled rotations instead.
• Isometric holds or bracing — sustained “holding” positions (like planks or long static contractions) can raise intra-abdominal pressure, so it’s best to modify or reduce hold times.
• Standing on the reformer or balancing on one leg — as your centre of gravity shifts, the risk of imbalance increases. Keep three points of contact when possible.
• Prolonged lying flat on your back (supine) — this can reduce blood flow and cause dizziness. Instead, elevate your upper body on a wedge (we can provide one), or modify into a seated or side-lying version.
• Lying on your belly (prone) — as your bump grows, it becomes uncomfortable and places unnecessary pressure on your abdomen.
• Deep or resisted abdominal work — such as full crunches or double leg extensions that heavily load the core. Focus instead on smooth, controlled movement and maintaining gentle engagement.
• Strong twisting through the torso — especially in the later stages, as your abdominal muscles are stretching and your balance changes. Opt for smaller, controlled rotations instead.
• Isometric holds or bracing — sustained “holding” positions (like planks or long static contractions) can raise intra-abdominal pressure, so it’s best to modify or reduce hold times.
• Standing on the reformer or balancing on one leg — as your centre of gravity shifts, the risk of imbalance increases. Keep three points of contact when possible.
How to Modify Movements Safely
You know your body best. If something feels uncomfortable, dizzying, or just “not right,” ease out of it and choose a supported alternative.
A few easy modifications include:
• Sitting or standing up every 2–3 minutes if you’ve been lying flat.
• Using a wedge, box, or extra spring to elevate your setup.
• Reducing the range of motion in abdominal or twisting movements.
• Keeping legs slightly bent rather than fully extended during core work.
• Choosing stability and comfort over intensity — there’s no need to push through discomfort.
Our instructors are there to help guide safe options, but the onus is on you to listen to your body and make adjustments that feel right for you.
A few easy modifications include:
• Sitting or standing up every 2–3 minutes if you’ve been lying flat.
• Using a wedge, box, or extra spring to elevate your setup.
• Reducing the range of motion in abdominal or twisting movements.
• Keeping legs slightly bent rather than fully extended during core work.
• Choosing stability and comfort over intensity — there’s no need to push through discomfort.
Our instructors are there to help guide safe options, but the onus is on you to listen to your body and make adjustments that feel right for you.
Medical Clearance
Clients are welcome to attend classes up until 16 weeks without medical clearance. After that point, you’ll need confirmation from your healthcare provider that you’re cleared for group exercise. This helps ensure that you and your baby remain safe as your body continues to adapt. Once you've obtained clearance, please send a copy of the clearance to us via email at team@r3reform.com.au
Private Guidance and Support
If you’d like more personalised guidance or reassurance, we recommend booking a private 1:1 Pilates session with one of our instructors. This is a great way to learn how to modify exercises specific to your pregnancy and continue building strength and confidence in a safe, tailored environment. To organise this, please send us an email to team@r3reform.com.au and let us know a few times that suit you. A private class costs $70.
Final Advice for Training While Pregnant
• Stay hydrated and avoid overheating.
• Wear comfortable, supportive clothing.
• Move at your own pace — this is not the time to chase PBs.
• Trust your instincts. If something doesn’t feel right, stop.
• Remember: movement should leave you feeling better, not depleted.
Your body is strong, capable, and designed for this journey — Pilates can be an amazing way to support and celebrate that strength.
• Wear comfortable, supportive clothing.
• Move at your own pace — this is not the time to chase PBs.
• Trust your instincts. If something doesn’t feel right, stop.
• Remember: movement should leave you feeling better, not depleted.
Your body is strong, capable, and designed for this journey — Pilates can be an amazing way to support and celebrate that strength.