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Pilates

Pregnancy Pilates workout (no lying on your back)

For an uncomplicated pregnancy, in any trimester. Nothing is done lying on your back or front, which follows the advice to keep time on your back short from the end of the first trimester and to swap face-down moves for all fours. Tell your midwife what you plan to do, and tell any instructor you're pregnant. If you're new to exercise, start with one or two blocks. Use pillows under your head and bump and between your knees for the side-lying moves, and a cushion under your knees on all fours.

20 minBeginner15 movesA wall · A bench or boxAbs · Back · Shoulders · Chest · Triceps · Quads
Follow along: a timer, a cue and the next move, one step at a time.

Seated: breathe and side bend

  1. Lateral breathing (Pilates breathing)5 to 8 breaths
    Beginner · Abs · 3D demoSitting tall on a chair or a cushionHarder: Roll-up (Pilates)
  2. Breath reach5 breaths
    Beginner · 3D demoSeated (the demo shows it standing)
  3. Mermaid (Pilates seated side bend)3 each direction, each side
    Beginner · Back, Abs, Shoulders · 3D demoSit cross-legged, on a block or on a chairHarder: Side bend (Pilates)

Standing

  1. Standing pelvic tilt6 to 8 slow tilts
    Beginner · Abs, Back, Glutes · 3D demoKnees soft, in a small, comfortable rangeHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Wall angel6 to 8 reps
    Beginner · Back, Shoulders · 3D demoYour back and head only as close to the wall as is comfortableHarder: Prone Y-T-W raises
  3. Wall push-up8 to 10 reps
    Beginner · Chest, Triceps, Shoulders · 3D demoBreathe out as you pressHarder: Push-up
  4. Sit to stand from a chair8 to 10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoFeet hip-width apart or a little widerHarder: Bodyweight squat

All fours

  1. Cat-cow8 to 10 slow rounds
    Beginner · Back, Abs · 3D demoRound your back up, then return to a flat back; don't let it sagHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Bird dog, one limb at a time4 each arm and each leg
    Beginner · Abs, Back, Glutes · 3D demoSlide each leg back with the toes on the floor at firstHarder: Bird dog
  3. Bird dog4 to 6 each side
    Beginner · Back, Abs, Glutes · 3D demoOptional: only once the one-limb version is steadyEasier: Bird dog, one limb at a timeHarder: Bear Crawl

Side-lying

  1. Side-lying tummy draw-inUp to 10, each held for 2 or 3 breaths
    Beginner · Abs · 3D demoA gentle draw-in of the lower tummy; keep breathingHarder: Bird dog, one limb at a time
  2. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoKeep the range small if you have pelvic girdle painHarder: Lateral band walk
  3. Side-lying leg raise8 each side
    Beginner · Hip abductors, Glutes · 3D demoTop leg slightly behind your hipEasier: Lateral band walkHarder: Lateral band walk, band at the feet
  4. Side-lying Open Book Rotation5 each side
    Beginner · 3D demoOnly as far as is comfortableHarder: Reverse lunge with rotation

Rest

  1. Child's Pose (Balasana)30 to 60 s
    Beginner · Back, Shoulders, Glutes · 3D demoKnees wide and a cushion under your chest; come up slowlyHarder: Extended puppy pose (Uttana Shishosana)

Tips

  • Add pelvic floor exercises every day, which the player can't show: 10 long squeezes held for up to 10 seconds, with 10 seconds' rest between, then 10 quick squeezes, at least 3 times a day, starting little and often if that's too much (the UK pelvic health physiotherapists' advice).
  • Stop and call your midwife or maternity unit if you have bleeding from the vagina, fluid gushing or leaking from the vagina, regular painful contractions, tummy pain, dizziness or feeling faint, shortness of breath before you start, chest pain, a headache, muscle weakness, or calf pain or swelling.
  • If you feel dizzy, sick or unwell, sit down or lie on your side until it passes. Keep cool, drink water, and skip hot Pilates.
  • With pelvic girdle pain, keep your knees together as you change position, keep each move small and skip anything that hurts; ask your midwife about physiotherapy.
  • Twice a week counts toward the muscle-strengthening activity UK guidance asks for in pregnancy; walking or swimming covers the rest of the 150 minutes a week.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

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Questions people ask

How long does the pregnancy pilates workout (no lying on your back) take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A wall, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.