pregnancy pilates
32 weeks in — still showing up, still showing strength!
Here’s a glimpse of a private Pilates session at Pilates Practice Amsterdam with our amazing client, who is 32 weeks pregnant. We tailor every exercise to support her strength, comfort, and confidence as her body continues to grow and change. Remember; all pregnancies are different, this is just an example, avoid comparing your self to anyone else but learn from your peers and how they manage their process.
Footwork on the Reformer
This exercise focuses on the feet, the connection between the feet and the pelvic floor, gentle abdominal work, posture, and breathing. It’s a standard Pilates warm-up, perfectly adapted for pregnancy using the spine corrector, so the body feels comfortable and supported while lying down. This is one of the foot positions we work on, but there are several others (including working on a single leg) to ensure the feet are exercised in all directions, helping to prevent stiff toes, build calf strength, and improve coordination with the knees and hips.
Hip work on the Reformer
After childbirth, many bodies face challenges not only in reconnecting with the core but also with hip pain or groin overloading. Pregnancy brings massive changes to the hips, as the ligaments loosen and the pelvis adapts to support the growing baby, which can affect alignment, stability, and muscle balance.
During hip work, we focus on building a connection from the feet to the hips, practicing healthy range of motion, gentle abdominal engagement, posture, and breathing. We go through a variety of exercises with different leg setups to work the hips from multiple angles, helping to restore strength, mobility, and balance. We usually practice this on the wedge pillow to give the body the comfort of slight elevation and avoid feeling dizzy.
Sit tall on the Reformer
Think you can’t extend your upper back during pregnancy? You can! The reformer provides the perfect setup. In the first photo, you see the exercise setup: the back is supported by the ball, while the hips and legs are working hard (it’s happening, even if it’s hard to see!).
Back work on the Reformer
Here you can see how to safely progress into an upper back extension — an important movement to keep your spine active throughout pregnancy. The challenge is that as the lower back is constantly pulled into extension to support the growing belly, the upper back tends to curve forward to balance it. With proper movement practice, you can keep both parts of your spine agile.
Gentle lower back stretch
This is a wonderful moment in class. Using the springboard, the springs provide gentle stretch and traction, allowing you to move into a deep round back without overusing your abdominals. It feels amazing and prevents from lower back pain.
Deep squat and rocking
Now we go even deeper into the hips! At this stage of class, it’s possible to gently swing sideways, which helps release the sides of your back. It feels incredible and also gives you the chance to explore the deep squat position — a movement that can be very useful during childbirth!
Hamstring stretch
Upper back and armwork
Moving on to upper back and arm strength, this is an example of a full series, which we always modify according to your energy level — adjusting the spring load, the number of exercises, and repetitions. We build on the work of gentle abdominal practice by supporting posture, working against the springs, incorporating deep breathing, and focusing on overall body alignment. By the end of the session, you’ll feel much more supported in your upper body, which often immediately reduces lower back tension and discomfort.
Single leg footwork on the pilates wunda chair
Back to footwork and now training on single leg on a standing position. A wonderful exercise for foot, calf and thigh strength.
Side stretch
The moment has arrived for ultimate joy: the side stretch! Using the Pilates chair in this case, you gently stretch your side abdominal muscles while lengthening in both directions, creating more space for the baby! Everyone feels a little lighter — and the baby is happy too!
Towards final back bend
In the final exercise, we focus on shoulder blade mobility and stability, moving into a concluding upper back extension. At this stage, you can experience a greater range of motion than earlier in the reformer. The mid-back is activated and elongated, performing extension safely without putting strain on the lower back.
The time has come for a concluding rest moment to come back to your body followed by a big hug from your teacher for doing such a great work!
-
Yes, absolutely! Pregnancy is actually a wonderful time to start Pilates, even if you've never practiced before. We work at your pace and adapt exercises to your changing body and energy levels. Pilates during pregnancy helps you build strength for labor, maintain flexibility, reduce common pregnancy discomforts like lower back pain, and prepare your body for postpartum recovery. We focus on safe, effective movements that support you and your baby throughout each trimester. If you're past your first trimester and have clearance from your healthcare provider, you're ready to begin.
-
It depends on your individual case. Starting before pregnancy helps you build foundational strength and body awareness that will serve you during pregnancy and beyond. However, starting during pregnancy or postpartum is equally valuable—your body benefits from Pilates at any stage. Every person's situation is different, so contact us to discuss your specific circumstances. We'll help you determine the best approach for your body and your timeline.
-
We teach pelvic floor engagement and relaxation in all exercises! This is crucial—it's not just about strengthening your pelvic floor, but learning when to engage and when to release. Many people only focus on "tightening," but a healthy pelvic floor needs to be both strong and supple. Throughout your Pilates practice with us, you'll learn to coordinate pelvic floor engagement with your breath and movement. This integration supports you during pregnancy, helps during labor (knowing when to release is essential), and aids your postpartum recovery. We don't isolate pelvic floor work into separate exercises; it's woven into everything you do, making it functional and sustainable.
-
Yes, and we're happy to help you! Many people worry that a c-section means permanent loss of core connection, but this isn't true. It takes time, patience, and the right approach, but you can absolutely regain strength and sensation in your abdominal muscles. We work progressively, respecting your healing timeline and helping you rebuild deep core connection safely. We understand the specific challenges of c-section recovery—scar tissue, nerve sensation changes, and the need for gradual progression. You'll learn how to engage your core effectively again, and with consistent practice, you'll feel strong and connected to your body.
-
Yes, come! We completely understand the exhaustion of new parenthood, and we regulate the level of energy needed in each session to support what you need that day. Some days you might need gentle, restorative movement that helps you reconnect with your body. Other days you might have more energy and want a stronger practice. We meet you where you are. Many new parents find that moving their body, even when tired, actually gives them more energy and mental clarity. It's not about pushing through exhaustion—it's about moving in a way that nourishes you. This hour is for you, and we'll make sure it supports your recovery, not depletes you further.
-
Totally! We're two floors up, so carrying the stroller upstairs will be challenging, but we can help you bring anything you need up and you can leave the stroller downstairs if that's easier. We're alone in the studio during your session, so there's complete privacy and flexibility. We're happy to have your baby there! If they need feeding, changing, or comforting during class, we pause and accommodate. This is a judgment-free space where both you and your baby are welcome.