Page 182 - South Mississippi Living - September, 2026

HEALTHY LIVING
D U R I N G P R E G N A N C Y Pilates
story by
Dr. Nickie Harris-Ray
Pilates is a low-impact, effective way to build a strong, stable
core and strengthen trunk muscles for overall body stability. As a
pregnancy progresses, moms might wonder if Pilates is still safe.
With the right modifications and doctor’s guidance, Pilates can
be practiced safely and effectively throughout pregnancy.
The principles that govern Pilates are: control, flow,
concentration, precision, breathing, and centering. People who
are pregnant can modify Pilates to accommodate pregnancy,
using a mat or lightweight equipment for different movements
and postures.
Whether you use a mat or specialized equipment, Pilates
techniques can be tailored to your pregnancy and unique needs.
Prenatal Pilates helps you improve posture, mobility, flexibility,
and muscle tone while reducing stress. It engages your whole
body, especially your core, obliques, abdominals, and pelvic
floor—crucial for a healthy pregnancy and delivery.
Although research is limited, Pilates’ gentle, low-impact
movements are generally safe for you during pregnancy. Injuries
are rare. Practice Pilates under the supervision of an instructor
experienced in prenatal modifications. If you already practice, let
your trainer know about your pregnancy so they can adjust your
routine.
Avoid overexertion and excessive stretching. After 12 weeks,
avoid exercises on your back. Your instructor can help you adapt
as your pregnancy progresses. Don’t do hot pilates or let your
body temperature rise too much. After 12 weeks, avoid lying
on your back to keep blood flow to your baby safe. You can
do Pilates in flexible positions like sitting or lying on your side,
which makes it popular during pregnancy.
Listen to your body—avoid exhaustion and overstretching. If
you have a medical condition or develop complications, seek
advice from your doctor. Don’t do inversion exercises (upside-
down moves), which can be risky during your
second and third trimesters and
postpartum.
A 2018 study found Pilates is
a healthy way for you to reduce
pregnancy pain, especially in your
third trimester. Overall, pilates is
a safe, efficient exercise for you
during and after pregnancy,
especially with guidance from a
specialized instructor. If you’re
new to Pilates and pregnant,
check with your doctor
to ensure it’s safe for
you, especially if
you have any
preexisting
conditions.
182 | September 2026 www.smliving.net | SOUTH MISSISSIPPI Living