Pregnancy brings incredible changes to the body, physically, hormonally, and emotionally. As your posture shifts, ligaments soften and your centre of gravity moves, so it’s normal to feel new aches, changes in balance, or increased fatigue. The right kind of exercise and movement can make an enormous difference, helping you feel strong, supported, and connected to your body throughout each stage of pregnancy.
Reformer Pilates is a safe and highly effective way for women to stay active during pregnancy. The Body Refinery’s pregnancy-informed instructors and exercise professionals tailor each session to support your comfort, strength, and overall wellbeing.
Here’s how Pilates can help you through each trimester.
First Trimester: Building Foundations and Supporting Energy Levels
The first trimester is a time of rapid hormonal change. Fatigue, nausea, and shifting energy levels can make it challenging to stay active, but gentle movement often helps ease symptoms, boost mood, and support circulation.
During this stage, our Pregnancy Reformer classes focus on:
Breathwork to manage fatigue and support nervous system regulation
Gentle core activation to establish deep abdominal and pelvic floor connection
Postural awareness to prepare for upcoming changes
Low-impact strength work to maintain muscle tone safely
Many women appreciate that Pilates can be easily modified on days they feel tired, while still providing a meaningful sense of movement and grounding.
Second Trimester: Strengthening and Adapting to a Growing Body
Often called the “feel-good trimester,” this stage usually brings renewed energy and a more comfortable window for exercise. As your belly grows and posture shifts, targeted strengthening becomes especially important.
In the second trimester, our Pregnancy Reformer classes emphasise:
- Spinal mobility to reduce back stiffness
- Strengthening the glutes and hips to support pelvic stability
- Upper body strength to prepare for feeding and lifting a newborn
- Functional, safe core work without loaded abdominal curling
- Balance and alignment as your centre of gravity changes
The reformer is ideal in this trimester because it provides guided support while allowing you to safely challenge your strength and stability.
Third Trimester: Preparing for Birth and Supporting Comfort
In the final trimester, the focus shifts to comfort, mobility, and preparing the body for labour. Pilates helps maintain strength while supporting ease of movement as the body becomes heavier and ligaments more flexible.
Key goals at this stage include:
- Pelvic mobility and hip opening to support labour preparation
- Breathing techniques for relaxation and birth confidence
- Gentle strengthening to maintain function without over-fatigue
- Postural adjustments to reduce back, rib, or pelvic discomfort
- Safe, supported positions on the reformer as lying flat becomes less comfortable
Pilates in the third trimester is not about pushing harder – it’s about supporting your body with smart movement that leaves you feeling lighter, calmer, and more connected.
Feel Supported at Every Stage
Pregnancy is an incredible journey, and no two experiences are the same.
Pregnancy Reformer classes at The Body Refinery are designed to meet you exactly where you are – whether you’re hoping to stay strong, manage discomfort, prepare for birth, or simply enjoy moving in a supportive environment.
If you’re pregnant and looking for safe, personalised exercise, our experienced team is here to guide you through every trimester with confidence.
Book your Pregnancy Reformer class today and feel the difference.
To begin your journey, book an initial appointment with our Women’s Health Exercise Physiologist – the ideal first step to streamline your pregnancy exercise plan and ensure your movement program is tailored to your unique needs.
