Better Bumps Pregnancy Pilates

Can I exercise whilst pregnant?

There are many benefits to exercising when you are pregnant, both for you and your baby, and you may commence exercising during your pregnancy at any stage, providing that you are not experiencing complications. It is now recommended that women undergo daily, gentle exercise throughout their pregnancy as long as there are no complications present. Women may commence exercising during their pregnancy even if they have not exercised regularly prior to becoming pregnant. Despite this, it is important that you are exercising appropriately, to ensure that you are not over-exerting yourself, are not at risk of overheating and that you are not putting your baby at any physical risk eg during contact or high intensity sports. The benefits of exercising when pregnant include:

  • Improved Cardiovascular fitness
  • Improved positivity of the pregnancy experience
  • Reduced risk of insomnia, anxiety and depression
  • Reduced risk of Diastasis [abdominal separation]
  • Reduced risk of incontinence
  • Shortened labour
  • Obesity prevention
  • Faster post-natal recovery
  • Reduced risk of foetal distress during labour
  • Reduced risk of pre-eclampsia
  • Reduced risk of Gestational Diabetes
Women's Health Physiotherapy

Why is Clinical Pilates beneficial?

Clinical Pilates focuses on strengthening the deep stabilizing muscles around the pelvis and lower back, including the pelvic floor, which results in a more stable lumbopelvic system, which is not only important in pregnancy but post-nataly as well. Pilates also addresses the postural changes that occur during pregnancy, improving flexibility to stiff areas, including the upper back and ribcage.

At Better Bumps Pilates, The Physiotherapist instructor will have the clinical knowledge to ensure that you are exercising appropriately for your ability and stage of pregnancy, and will accommodate for any musculoskeletal conditions you may be experiencing, whilst ensuring that you are still receiving a challenging and effective workout. The class will focus on;

  • Core Exercises
  • Pelvic Floor-safe, low impact Cardio work
  • Pelvic Floor Strengthening and Pelvic Floor Relaxation Exercises
  • Upper and Lower body Strengthening
  • Mobility work for the upper back, ribcage and pelvis
  • Breathing and relaxation techniques
  • Postural Work and re-education

If you are suffering from pain or pregnancy-related Musculoskeletal conditions

There are many physiological changes that occur within a woman’s body during pregnancy. Hormones are released which soften the mother’s ligaments, enabling the pelvis to widen in preparation for labour. This ligament softening may lead to pregnancy-related pelvic pain, as the stability around the pelvis reduces. Women who are experiencing pain may feel that they should not exercise, however pelvic ligament laxity can be compensated for by strengthening the muscles around the pelvis and lower back. You may find that Clinical Pilates is very useful in relieving your symptoms of pregnancy-related pelvic pain, however exercises may need to be modified to suit your individual level of ability. You may also require some hands-on treatment in combination with your Clinical Pilates program, and this will be determined at assessment.


Exercising during pregnancy will not be suitable for every woman and in some cases it is strictly contraindicated as it would put the health of the Mother and her baby at risk. It is therefore very important that you have an initial assessment prior to class enrolment. You will be asked to complete an emailed Pre-screen form, followed by a Face-to-face assessment

Your medical history will be taken and your mobility will be assessed. You will also be taught the Pilates basics, to prepare you for the class. It is important that any specific conditions regarding your general health are established, as are any musculoskeletal concerns you may have. This will ensure that specific problem areas are addressed during the class. You will not require a GP referral letter if you are having a complication-free pregnancy, however please do get in touch with us if you have any concerns or queries regarding this. We do recommend that you bring your pregnancy notes with you to your assessment and subsequent classes.

For further details or to book an appointment please contact us.