From Nervous to Knowledgeable: Teaching Pre & Postnatal Pilates with Confidence
The prospect of teaching Pre and Postnatal Pilates clients can be both exciting and a little daunting
While the core principles of Pilates remain the same, adapting your approach for expectant mothers requires a blend of sensitivity, specific knowledge, and confidence. Mastering this specialisation is an invaluable skill and one that many more pregnant women need from their instructors.
Clare Bourne, Specialist Pelvic Health Physiotherapist and Author of ‘Strong Foundations’ shared:
‘Many women stop pilates classes or reduce or stop exercising as they are unsure what is safe for them to do or find it hard to find instructors or studios that can help them.
“This is concerning as we want low risk pregnant women to be active, there are so many benefits to mother and baby. The more empowered instructors we have, the more empowered pregnant women we will have.’
One of the first things you learn is that no two pregnancies are alike
An instructor’s role is to provide a safe, effective, and empowering workout tailored to the individual. This means understanding the changes the body undergoes—from hormonal shifts to a shifting center of gravity—and how to modify exercises accordingly. It’s about empowering the mother-to-be, helping her connect with her body and build strength to support her during pregnancy and help with labour and beyond.
For many Pilates instructors, the thought of working with prenatal clients on the Reformer brings up nerves. You want to help, but questions pop up:
What’s safe?
What should I avoid?
How do I adapt when every pregnancy is different?
The truth is, teaching prenatal Reformer Pilates isn’t about knowing a “perfect sequence.” It’s about understanding pregnancy physiology, contraindications, and adaptable programming so you can confidently meet your client where she is. Let’s break down the essentials that will take you from nervous to knowledgeable.
Key Physiological Changes to Consider
- Hormonal: Relaxin increases joint laxity, so stability is a priority
- Cardiovascular: Blood vessels dilate during pregnancy which can impact blood pressure and lead to women feeling more faint, especially during movement transitions. Blood volume also increases, along with how much blood the heart pumps with every heartbeat.
- Musculoskeletal: The growing belly shifts the center of gravity forwards, affecting balance and posture
- Core & Pelvic Floor: The whole abdominal wall stretches and the rectus abdominus muscles move with the distance between the muscle bellys increasing, whilst the linea alba that attaches them becomes thinner. This is called diastasis recti and has been shown to be present in 100% of women by 35 weeks of pregnancy. The pelvic floor muscles carries increased load and can weaken through the pregnancy as well, whilst constipation, which is common during pregnancy, can also contribute to weakening of the muscles.
Safe & Effective Reformer Guidelines
- Keep intensity moderate (client should be able to hold a conversation).
- Avoid lying flat on the back for extended periods beyond 28 weeks, as increased weight of the baby can impact maternal blood flow.
- Prioritize functional strength: glutes, back, legs, and deep core support.
- Include breath awareness and pelvic floor cueing.
- Use props (wedge, box, cushions) for support.
Movements to Avoid
- Strong abdominal flexion (hundreds, teaser, etc.) once individual as a bump or can no longer control these movement
- Loaded spinal extension or deep backbends.
- Closed-chain positions that put pressure directly on the belly.
Reformer Exercises Ideas For Prenatal Clients
- Footwork (with headrest elevated or on the box) Why: Builds leg strength and supports circulation Tip: Lighten springs if pelvic floor or low back strain appears.
- Side-Lying Leg Press Why: Safe hip and glute strengthening without supine positioning. Tip: Use the long box or cushions for comfort.
- Seated Arm Work (with straps or light springs) Why: Strengthens postural muscles, supports upper body endurance for motherhood. Tip: Encourage upright posture and breath control.
- Kneeling Cat-Cow (hands on footbar or long box) Why: Mobilizes spine and relieves tension. Tip: Emphasize gentle articulation, not deep ranges.
- Standing Splits (small range, with support) Why: Improves hip strength and stability while challenging balance safely. Tip: Keep spring resistance supportive, avoid overstretching.
Cueing and Communication Tips
- Use neutral, supportive language: “Let’s focus on making space in your body” vs. “Don’t do this.”
- Encourage exhalation on effort to connect with pelvic floor release and core engagement.
- Offer options instead of restrictions: “You could try this side-lying version if lying flat isn’t comfortable.”
- Check in often: “How does this feel in your body today?”
Building Your Prenatal Pilates Confidence
- If you still feel hesitant, here’s a practical roadmap:
- Start with what you know—choose simple Reformer movements you already teach, then layer on prenatal modifications.
- Observe and adjust—no two pregnancies are alike; be flexible in your programming.
- Training—specialized prenatal Pilates workshops can accelerate your confidence.
- Keep a reference library—note go-to exercises for each trimester to reduce in-the-moment stress.
Confidence in teaching this demographic comes from a deep understanding of the modifications, contraindications, and what feels right for each client
This is where a resource like the Class Plan becomes an instructor’s best friend. We label all pre and post natal friendly exercises so it is easy to put together entire plans around these clients. It’s a comprehensive platform designed to support instructors creating and managing their sessions efficiently. Teaching prenatal Pilates isn’t just about the physical exercises; it’s about building a trusting relationship with your client. It’s about being a source of encouragement and calm, helping them feel strong and in control during a transformative time in their life.
With the right knowledge and the right tools, you can confidently guide your clients through this special period, helping them prepare for motherhood one controlled, mindful movement at a time.
Within the Class Plan, you can access a wealth of resources that include specific pre and post natal exercises and classes, ensuring you are always prepared to provide safe and effective instruction.
This support allows you to focus on the client in front of you, knowing you have a reliable knowledge base at your fingertips.
By utilizing a platform like Class Plan, you can move from feeling nervous about a prenatal client to feeling completely knowledgeable and ready to help them on their journey.