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Is Online Pregnancy Pilates Safe During Pregnancy?

 

Learn how online pregnancy Pilates can safely support you throughout pregnancy with expert-led exercises designed to strengthen your body, reduce common pregnancy aches and pains, and prepare you for labour and recovery.

Start my Pregnancy Pathway

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

When Can You Start Online Pregnancy Pilates?

 

It's normal to feel nervous about exercising in the first trimester, however emerging research is showing that safe prenatal exercise does not increase miscarriage risk (Davenport et al., 2019).

In fact, women who maintain higher levels of physical activity often experience better perinatal outcomes (Watkins et al., 2024).

Regular movement in early pregnancy supports both you and your baby. Benefits include improved maternal well-being, reduced risk of gestational diabetes, healthier weight management, and greater energy levels (Davenport et al., 2019).

  • Low to moderate-intensity workouts, strength training adapted to your level, and pelvic floor exercises are recommended in your first trimester.
  • Try to avoid or limit activities with high fall risk, heavy impact, or that cause overheating.
  • Movement in early pregnancy supports maternal well-being, reduces fatigue, lowers risk of gestational diabetes, and promotes healthy weight management.
Discover More

This Page is for you if...

You’re in your first trimester

You’re in your first trimester

You may not look pregnant yet, but your body already feels different.

You feel nervous about exercise

You feel nervous about exercise

You want to stay active, but you’re unsure what is safe now.

You’re tired, nauseous or overwhelmed

You’re tired, nauseous or overwhelmed

You need realistic movement options for low-energy days.

You want to protect your core and pelvic floor

You want to protect your core and pelvic floor

You want to understand how to support your body from the beginning.

You were active before pregnancy

You were active before pregnancy

You want to know what to continue, modify or pause.

You want expert guidance

You want expert guidance

You want a clear plan instead of piecing together advice from Google, YouTube or Instagram.

Watch: How to exercise safely during pregnancy

 

Staying active in early pregnancy can help support your energy, mood and confidence.

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you move safely through pregnancy.

See the EMP Pregnancy Pathway
 

Why is pregnancy pilates important? 

Pregnancy pilates offers a chance to connect mindfully to your body whilst building the inner strength you need to prepare for birth and the postnatal period. In the Empowered Motherhood Program, our physio-led online pregnancy pilates classes will help you to move your body safely from home with specialised pregnancy pilates classes for each trimester.  

pregnancy pelvic girdle pain safe exercise

Maintain Core Strength and Connection

Between 72%-100% of women will experience rectus diastasis (abdominal separation) in their third trimester.  Incorrect movement patterns during pregnancy may contribute to the degree and depth of separation you experience. Pilates works from the 'inside out' by targeting each layer of your abdominal wall to create a strong and connected core.  

pregnancy pelvic girdle pain safe exercise

Maintain Core Strength and Connection

Between 72%-100% of women will experience rectus diastasis (abdominal separation) in their third trimester.  Incorrect movement patterns during pregnancy may contribute to the degree and depth of separation you experience. Pilates works from the 'inside out' by targeting each layer of your abdominal wall to create a strong and connected core.  

 

Improve Posture and Reduce Back Pain

During pregnancy, women may experience several changes to their posture including an increased lumbar lordosis, rounding and dropping forward of the head and shoulders and a widening of the pelvis. These changes can result in back and pelvic pain (which affects up to 50% of pregnant women).  Pilates helps to maintain strength in the muscles that support your pelvis and spine - resulting in less pain and helping to maintain optimal posture.  

 

Improve Posture and Reduce Back Pain

During pregnancy, women may experience several changes to their posture including an increased lumbar lordosis, rounding and dropping forward of the head and shoulders and a widening of the pelvis. These changes can result in back and pelvic pain (which affects up to 50% of pregnant women).  Pilates helps to maintain strength in the muscles that support your pelvis and spine - resulting in less pain and helping to maintain optimal posture.  

pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Support Better Breathing and Relaxation

As pregnancy progresses, the growing uterus can limit space for the diaphragm, making it harder to take deep breaths. Pilates incorporates controlled breathing techniques that improve lung expansion, oxygen delivery, and relaxation. This not only helps reduce feelings of breathlessness but also promotes calmness and stress relief, which are especially valuable during pregnancy and labor.

Feel confident what to do in every trimester

Physio-led evidence-based workouts for pregnancy and postnatal health

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovry

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

What is the EMP approach to online pregnancy pilates?

 

What is the EMP approach to online pregnancy pilates?

In the EMP, we have supported thousands of women through their pregnancies, and we know that you need a personalised approach with specialised workouts for each trimester. Our physio-led pregnancy pilates classes include specialised movements to help improve core connection, reduce back pain and pelvic pain and prepare your body for birth. These sessions are designed to adapt with you as your pregnancy progresses, ensuring safety and confidence at every stage. You’ll also gain tools and techniques you can carry into labor, delivery, and postnatal recovery.

Pilates for each Trimester

We know how different your first trimester is to your third. Our pregnancy pilates classes have been created to support your changing body with specialised programs and workouts for each trimester. 

  • First-trimester pilates to help you connect to your pelvic floor and core and begin pregnancy safe movements. Plus, specialised classes for anyone experiencing morning sickness.
  • Second-trimester pilates to support your growing body and help reduce pelvic pain and abdominal separation. 
  • Third-trimester pilates to help prepare for birth and optimize your postnatal recovery with specialised classes for pelvic pain, back pain and mobility.
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Pilates for each Trimester

We know how different your first trimester is to your third. Our pregnancy pilates classes have been created to support your changing body with specialised programs and workouts for each trimester. 

  • First-trimester pilates to help you connect to your pelvic floor and core and begin pregnancy safe movements. Plus, specialised classes for anyone experiencing morning sickness.
  • Second-trimester pilates to support your growing body and help reduce pelvic pain and abdominal separation. 
  • Third-trimester pilates to help prepare for birth and optimize your postnatal recovery with specialised classes for pelvic pain, back pain and mobility.
pregnancy pelvic girdle pain safe exercise

Specialised Classes for Pelvic and Back Pain

We know how easy it is to stop moving when you are experiencing pain. Our specialised pregnancy pilates for pelvic pain and lower back pain will help you to keep moving safely and reduce the cycle of pain. Some of the EMP prenatal pilates classes include:

  • Pilates for pelvic girdle and SIJ pain
  • Pilates for pubic bone pain
  • Pilates for lower back pain
  • Thoracic mobility and release
  • Fascial release and postural support
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Pregnancy Pilates for Core and Pelvic Floor 

Our pilates programs are combined with the latest research and evidence on abdominal separation to ensure that you are moving your body in a way that is not only safe during pregnancy but which supports your postnatal recovery. Our prenatal pilates classes focus on strengthening the transverse abdominis - which is important for maintaining core strength and control during pregnancy and reducing back and pelvic pain. 

  • First-trimester pilates to help build a connection to the transversus abdominis and introduce pregnancy-safe modifications. 
  • Second-trimester pilates designed to accommodate and balance all the changes to your abdominal wall and posture during this trimester.
  • Third-trimester pilates focused on stability along with 'down-training' to prepare your body for birth. 
pregnancy pelvic girdle pain safe exercise

 Your pathway from pregnancy to postpartum 

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Because pregnancy advice online can feel confusing fast

 

Get clear guidance you can trust, with workouts and education designed for every stage of your pregnancy.

Why so many women chose the EMP for their first pregnancy

 

Trusted by first-time mums and recommended by health care professionals 

pregnancy pelvic girdle pain safe exercise

 

"The EMP helped me keep exercising safely from home all the way up to birth"

As a first-time mum, I had no idea what was safe or what i should be doing each week. EMP made me everything feel simple. I loved having expert guidance, pelvic floor support and workouts I could trust. I felt strong throughout pregnancy, much more prepared for birth, and so reassured knowing exactly what to do next.

Dr Naz H

First-time mum & doctor

 

 

 

 

 

 

"The EMP helped me keep exercising safely from home all the way up to birth"

As a first-time mum, I had no idea what was safe or what i should be doing each week. EMP made me everything feel simple. I loved having expert guidance, pelvic floor support and workouts I could trust. I felt strong throughout pregnancy, much more prepared for birth, and so reassured knowing exactly what to do next.

Dr Naz H

First-time mum & doctor

What’s included in your pregnancy pathway

  • 3 core pregnancy workouts each week
  • 2 optional bonus classes
  • Pregnancy-safe strength, pilates, mobility and cardio
  • Weekly expert education 
  • Trimester-specific workouts 
  • Pelvic floor and core 
  • Expert Q+A
  • On-demand access from home
  • A clear transition into birth preparation and postnatal recovery

Full Journey Membership

Single Payment or 6 Easy Payments 

  • The complete EMP Program with expert-led support through pregnancy, birth recovery and postpartum.

  • Specialised pathways designed to help you move safely, heal confidently and rebuild strength over time. 

  • Includes pregnancy, pelvic floor and core, early postnatal, C-Section recovery, prolapse safe programs and advanced postnatal. Includes Free Equipment Pack for Australian residents. 

  • Choose the commitment option that feels right for you. Yearly or Six Monthly Payment Options

  • Free 7 Day Trial 

Start your Free Trial

All Your Questions, Answered:

Feel confident at every stage - from early pregnancy to postnatal recovery. 

Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

Birth Preparation

Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

Start your Empowered Motherhood

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.