written by
Leslie Hughes

Avoid These Pilates Exercises While Pregnant

healthy lifestyle 2 min read

It’s tough to find a workout you can do when you’re pregnant, especially as your pregnancy gets into later trimesters. You want to keep you and your baby safe, and many workouts are too intense for both.

Enter: PIlates. Pilates is the ideal exercise for pregnant women for many reasons. First of all, it is low-impact. Secondly, it builds muscles that will aid them in their pregnancy as well as in the delivery of their baby. Thirdly, Pilates helps build a mind-body connection which is really going to come in handy as pregnancy progresses and gets more and more difficult.

However, when pregnant, you can’t expect to walk into a Pilates class and be able to do all of the workouts the rest of the class is doing. In fact, you don’t want to be doing what they’re doing.

There are certain Pilates exercises that are actually bad for pregnant women to do, and we are sharing those today.

Don’t Do These Pilates Moves If You’re Pregnant

Photographer: 🇸🇮 Janko Ferlič - @specialdaddy | Source: Unsplash

Pilates Roll-Up

This can put too much pressure on your abdomen wall and make things really uncomfortable, not to mention unsafe for you and your baby.

Ask your instructor to modify this move for you so that you can still get the benefits of working your abs, sans the risk.

Any Crunches

If you’re in your first trimester, you’re still in the clear to do any workouts that require a crunching move. However, once you’ve moved past the first trimester, you do not want to be doing anything that is compressing your abs and putting pressure on your baby.

Rather than a crunch, do some toe taps or other ab exercises suggested by your instructor that don’t require a crunching motion.


Plank on Radiance Form yoga mat
Photographer: Form | Source: Unsplash

The plank isn’t bad for everyone -- it depends on how strong you are. However, if you know you don’t have the core and upper body strength to keep your pelvis lifted to where it needs to be in a plank, then opt out of this one.

Instead, plank on your knees, as it requires less upper body strength and helps to support your lower back.


The swimmer and any moves that require you to lie on your stomach is something you want to avoid if you’re past the first trimester in your pregnancy. This adds unnecessary and possibly unsafe pressure on your baby.

Modify the swimmer or whatever workout you’re supposed to do on your belly by doing it on your knees instead.

The Takeaway

Pilates offers a great deal of benefits to pregnant women, but you need to be careful to make sure that you’re practicing Pilates in a safe way. Always tell you instructor about your pregnancy so they can work to modify the moods to fit your needs.

Pregnant and looking for a great workout?

Take a class with Konnect Pilates today.

Pregnancy Pilates During Pregnancy Pregnancy Pilates