Pregnancy and postnatal reformer Pilates: what's safe, and when

Few things ask more of a body than growing a baby and recovering afterwards. Done safely and with the right guidance, reformer Pilates is one of the kindest, most supportive ways to stay strong through pregnancy and to rebuild gently in the months that follow.

Please read this first: every pregnancy is different. Always check with your midwife or GP before exercising, and work only with an instructor trained in ante and postnatal Pilates. What follows is general guidance, not personal medical advice.

During pregnancy

The reformer supports your changing body while you move, so you can keep your strength without strain. Gentle, adaptable work helps ease the back and pelvic aches pregnancy can bring, keeps you mobile, and builds a calm, breathing connection to your deep core and pelvic floor, all of which pay off on the day and long after. As your bump grows, your instructor adapts every exercise and avoids positions that no longer suit you.

The fourth trimester and beyond

After birth, there is no rush. We start gently, rebuilding the deep core and pelvic floor that carried you through pregnancy, and keeping an eye on any tummy separation so we load your body only as it is ready. Little by little, your strength and your confidence come back.

How we do it at The Old Dairy

With a maximum of four in the room, and a one-to-one introductory session to start, we tailor every session to where your body is right now. Our pregnancy and postnatal work is unhurried, supportive and led entirely by you.

Whenever you're ready

Whether you are newly pregnant, counting down the weeks, or finding your feet as a new parent, we will meet you exactly where you are, and go gently from there.