Pilates for Pregnancy

Name: Pilates for Pregnancy
Rating: 4.7 (70 reviews)

Prepare your body for delivery and support recovery after birth with trimester-specific prenatal Pilates workouts

Created byElif ATAY

Last updated 7/2025

English

What you'll learn

How to exercise safely during your pregnancy
How to adopt yourself to your physical changes
To discover your pregnant body's capabilities
To be self-confident and stay strong during your pregnancy
The anatomical changes that your body goes through

Course content

6 sections • 39 lectures • 22h 16m total length

Introduction2:34
Alice guides a pregnancy-focused pilates course for at-home workouts, offering a safe, educational space, stretches, front belly muscles as the belly grows, posture work, and strategies to stay strong.

Sample Video 11:58
Guides pregnancy-friendly Pilates with wall-assisted ball presses, side arm extensions, and elbow-close positioning to improve posture, shoulder blade engagement, and leg and hip strength, with exhale cues.
Second trimester notes0:03
Week 1453:30
Week 1553:31
Week 1654:08
Week 1758:21
Week 17 of Pilates for pregnancy uses ring and ball variations to warm up, engage the core, and improve balance. Breath and controlled movements support safe prenatal stretching and relaxation.
Week 1853:33
Week 1954:28
Week 2052:19
Week 2155:41
Week 2256:10
Week 22 prenatal pilates uses elastic band and ball for standing warmups, band stretches, side bends, kneeling work, and pelvic tilt with mindful breathing.
Week 2355:50
Week 2457:50
Week 2558:33
Week 2648:53
Join a week 26 Pilates for pregnancy routine using a ring and ball to improve balance, core stability, and hip mobility through standing, kneeling, and mat work.

Sample Video 21:58
Third trimester notes0:03
Week 2755:11
This pregnancy-friendly Pilates session for week 27 uses a stability ball and mat to warm up hips, stretch the spine, strengthen the core and glutes, and guide breathing.
Week 281:00:37
Week 291:00:19
Week 3057:29
Engage in a ball-assisted prenatal Pilates week 30 workout, combining standing warmups, hip circles, leg and lower-body work, and guided breathing to strengthen, stretch, and relax the pregnant body.
Week 3159:56
Week 3254:26
Explore week 32 pregnancy Pilates using a ball and mat, focusing on breath and pelvic floor, with hip circles, squats, leg lifts, and stretches.
Week 331:01:23
Week 3458:29
Week 3537:39
Week 3636:11
Week 3733:48
Week 3833:06

Requirements

Clearance from your doctor, medical provider or midwife to exercise
Pilates ball, elastic band, Pilate ring, 1 kg or less hand weights, pillow, thick pilates mat
Comfortable clothes
Prior experience of Pilates is not required
Course is suitable for all levels of fitness

Description

Welcome to my Pilates for Pregnancy course!

I’m so glad you’re here, and I’m honored to be part of this precious time in your life.

Pregnancy is a journey filled with excitement and joy, but it can also bring some uncertainty about how your body will change and which exercises are safe. I’m here to support you in feeling confident, strong, and comfortable throughout this special time.

If you're pregnant and looking for safe ways to stay active, you're in the right place!

Not only is Pilates safe during pregnancy, but it can also help your body adapt to these changes, assist with delivery, aid in recovery after birth, and help you regain your shape once your baby arrives. Many mothers highly recommend this form of exercise, and countless pregnant women have experienced its numerous benefits.

This course offers a fun, safe, and educational environment where you can enjoy weekly Pilates workouts throughout your pregnancy. You’ll have the flexibility to work out in the comfort of your own home, at your own pace, while feeling strong, supported, and at ease.

Benefits of Pilates during Pregnancy:

Strengthens the core to support your growing belly and reduce back pain
Tones and stretches the pelvic floor, which is crucial during childbirth
Supports your posture to help you stay comfortable
Increases blood circulation, promoting overall health
Teaches proper breathing techniques to help you relax and manage stress
Engages the whole body, preparing you physically for labor
Boosts confidence and control, helping you feel strong and capable

I’m excited to guide you through this experience and look forward to seeing you in the course!

Elif

Who this course is for:

Women who are planning to be pregnant
Women at any stages of their pregnancy
Pregnant women who wants to tone their pelvic floor
Pregnant women who wants to reduce back pain
Pregnant women who wants to exercise safely throughout their pregnancy
Pregnant women who wants to maintain their strength
Pregnant women who wants to prepare their body for the birth
Pregnant women who wants to stay active during the pregnancy
Pregnant women who prefers to stay at home and practice at their own rhytm

Pilates for Pregnancy

What you'll learn

Explore related topics

Course content

Introduction1 lecture • 3min

Before you begin your course4 lectures • 6min

First Trimester (0-13 week) - Establishing a routine2 lectures • 1min

Second Trimester (14-26 weeks) - Developing the routine15 lectures • 11hr 55min

Third Trimester (27-38 weeks) - Decreasing the routine14 lectures • 10hr 11min

Congratulations! End of the course3 lectures • 2min

Requirements

Description

Who this course is for: