Are you looking for an active way to balance your everyday life during pregnancy? Then roll out your exercise mat and try Pilates! :) This full-body workout is ideal for pregnant women who want to stay fit and strengthen body awareness. With regular Pilates workouts, you can support your strength, flexibility, and balance.

Already in your workout clothes? Then let our LILLYDOO fitness expert, Birte Glang, show you suitable Pilates exercises for the first, second, and third trimester. The founder of guides you through 20-minute workouts on our designed to help you feel strong and refreshed.

May I do Pilates during pregnancy?

Yes, in general, you can do Pilates during pregnancy. If your pregnancy has been complication-free so far, there is usually nothing standing in the way of training. You know your body best: listen to how you feel, and adjust the intensity to your fitness level before pregnancy—starting a more intensive training plan is not advisable during pregnancy. If you are unsure whether Pilates is recommended during your pregnancy, be sure to consult your doctor or midwife. The same applies to or if you suffer from , cardiovascular diseases, or an infection. If you prefer a bit more relaxation and gentle movement, might be the more suitable sports program for you.

Positive effects of regular Pilates

• Back pain prevent : During Pilates, you mainly train your pelvic floor, the deep abdominal muscles, and the deep back muscles. Working together, they support a stable back and can help prevent pain and tension.

• Train pelvic floor muscles : Your Pelvic floor muscles are heavily stressed during pregnancy—so it’s all the more important to give them special attention. Targeted exercises help strengthen your pelvic floor and help prevent Incontinence .

• Balance: With a growing belly, it’s completely normal to have some trouble with your balance. With Pilates as a full-body workout, you can improve your stability.

• Relaxation : In Pilates, breath and movement go hand in hand. Proper breathing can reduce stress and tension. In addition, physical activity supports a positive body image, so you’ll hopefully feel wonderfully relaxed after your workout.

• Strengthen abdominal muscles : Strong abdominal muscles help you manage your baby’s increasing weight and support an upright posture. But be careful: you should not train the straight abdominal muscles beyond the 20th week of pregnancy in order to avoid Rectus diastasis .

Pilates in the 1st trimester

At the very beginning of pregnancy, you may feel very tired and may also have to deal with . Especially then, it can be difficult to motivate yourself for Pilates—but movement can do you good and get your circulation going.

Pilates in the 2nd trimester

Now is the perfect time to get moving! In the second trimester, most pregnant women have left behind early issues like nausea and are feeling more energetic and fit again. At the same time, your belly isn’t yet so large that it gets in the way of exercise. A nice side effect: Pilates can help you experience the changes in your body and feel more comfortable in it.

Pilates in the 3rd trimester

Your belly is getting bigger, and the is approaching—in the last trimester, sports and movement can feel more strenuous. A gentle 20-minute Pilates session at home might be just what you need and can help prepare your body for birth.

We wish you lots of fun with your Pilates workout!