Pilates Exercises During Pregnancy - Balance MF

Trimester-specific Pilates workouts that will keep you limber and strong for pregnancy and new motherhood.

Miraculous changes happen to your body in each trimester of your pregnancy — but each phase presents new challenges, too. A custom Pilates workout plan like this one, designed exclusively for Fit Pregnancy by Jennifer Gianni, creator of the Fusion Pilates for Pregnancy  DVD series and the Fit Pregnancy: Get Your Body Back After Baby  DVD, will help you stay fit and feel comfortable at every stage of your baby’s growth.

“Pilates has the perfect recipe to keep you in shape throughout every trimester,” Gianni says. “Not only will it keep you strong and flexible, but it’s the perfect antidote to the discomforts associated with your pregnancy.”

The (big!) added bonus? Because Pilates work engages your deepest core muscles, pelvic floor, hips and spine, you’ll develop muscle strength and memory that will help your body recover faster post-pregnancy. Although Pilates is one of the safest workouts you can do when you’re expecting, be sure to check with your doctor before you begin this or any workout program. Warm up by doing five to 10 minutes of knee lifts, low-back stretches and shoulder rolls. Then do the moves specific to your trimester three to four times per week, taking one day off in between workouts. Rest in between each set if needed.

Pilates Exercises During Pregnancy

First Trimester
These moves will strengthen your entire core (abs, back, waist and pelvis) so it can support you like an internal corset, giving your body strength and resilience as your belly grows.

Second Trimester
These moves will keep your spine in a proper neutral upright position, protecting your back and neck as your belly and breasts grow. They also assist with balance and stability.

Third Trimester
These moves will strengthen the pelvic-floor muscles as you keep your pelvis, spine and hips mobile, relieving discomfort and preparing you for labor.

Start now: Here’s a prentatal Pilates workout that’s great for every trimester.


If you’re looking for pilates in Hillsboro, Oregon, look no further than Balance Massage + Core Fitness Studio. We are a fully equipped massage and fitness practice located in downtown Hillsboro. Our core fitness studio features STOTT Pilates®, the gold standard in Pilates training, using specialized equipment. We offer 20 group fitness classes per week, including Zumba, Zenga, and Total Barre, as well as private instruction from our highly qualified team. Much of our massage practice is focused on injury recovery, relief from pain, and car accident and workers compensation rehabilitation. We also provide a variety of massage treatments purely for relaxation and rejuvenation.

Whether you enjoy the attention of one-on-one private training, or the excitement of a group fitness class, Balance Massage & Core Fitness Studio has the right training options to help you meet your fitness, physical therapy, and relaxation goals.

Balance Massage and Core Fitness Studio

233 SE Washington Street, Suite 103
Hillsboro, Oregon 97123

Phone: 503.352.9685
Email: info@balance-mf.com