3 Safe and Effective Reformer Based Pilates Exercises for Pregnancy

Prenatal exercise is all about finding the right balance—staying active while keeping your body, and your baby, safe. At Instinct Health, we love using Clinical Pilates as a way to help expecting mums stay strong, flexible, and comfortable throughout their pregnancy. Here are three Reformer-based Clinical Pilates exercises that we recommend for prenatal clients, guided by our expert physiotherapists.

1. Footwork on the Reformer

Footwork is a staple exercise in Clinical Pilates that’s safe and effective for pregnant women. It focuses on strengthening your legs, glutes, and core, while also improving circulation—a big win during pregnancy!

• How to Do It: Lie on your back with your feet on the footbar, knees bent. Push through your heels to extend your legs, then slowly return to the starting position. Keep your movements slow and controlled, focusing on engaging your core.
• Benefits: This exercise helps strengthen your lower body and promotes better blood flow, which can help reduce swelling in your legs and feet.
• Tip: If lying flat on your back is uncomfortable (particularly in the third trimester), adjust the Reformer to a more upright position for better support. Alternatively, you can use a wedge or a box to assist with this.

2. Cat Stretch

The Cat-Stretch is a gentle, Reformer-based Pilates exercise that focuses on spinal mobility and core activation. It’s especially helpful for relieving tension in the lower back—a common issue during pregnancy.

• How to Do It: Start on all fours, with your hands on the shoulder rests and knees on the carriage. Slowly push the carriage away as you round your spine (like a cat stretching). Then, gently arch your back as you bring the carriage back in.
• Benefits: This exercise promotes better spinal mobility, stretches your back, and helps relieve tension, making it perfect for easing those pregnancy-related aches.
• Tip: Focus on your breath during the movement—inhale as you round your back, and exhale as you arch. This can help you connect with your core and pelvic floor muscles.

3. Side-Lying Leg Press

This exercise targets the glutes and outer thighs while avoiding pressure on the lower back and abdomen, making it a great choice for expecting mums.

• How to Do It: Lie on your side on the Reformer, with one foot on the footbar and the other leg extended. Press through your foot to extend your leg fully, then return to the starting position.
• Benefits: Side-lying leg presses strengthen the glutes and outer thighs, helping to support your pelvis and improve stability—a key factor as your body changes throughout pregnancy.
• Tip: Keep your movements slow and controlled, and avoid locking your knee at the top of the press. This helps protect your joints and ensures you’re engaging the right muscles.

Why Choose Clinical Pilates During Pregnancy?

Clinical Pilates offers a low-impact, controlled environment for prenatal exercise, guided by our experienced physiotherapists. It allows you to strengthen your body safely, improve flexibility, and manage pregnancy-related discomforts—all while preparing for the physical demands of labour.

Ready to Give Clinical Pilates a Try?

If you’re interested in trying Clinical Pilates during pregnancy, our team at Instinct Health is here to help. We offer tailored sessions designed to meet the unique needs of expecting mums. Book your appointment today, and let’s keep you moving comfortably through every stage of your pregnancy.