Pregnancy

Pregnancy Modifications at Fit Culture

Your safety — and your baby’s — is always our top priority. As your body changes during pregnancy, certain movements in Pilates need to be modified to keep you comfortable and supported. Our instructors are trained to guide you through safe options so you can continue moving with confidence.

Movements to Avoid (Starting in the 2nd Trimester)

Once your belly begins to show, please avoid the following exercises:

• Lying flat on your back (supine): This position can reduce blood flow to your baby.
• Inversions (hips higher than shoulders): Movements like Long or Short Spine can compromise circulation and baby’s positioning.
• Lying on your stomach (prone): This places direct pressure on the abdomen.
• Abdominal crunches: These can strain the abdominal wall and increase the risk of diastasis recti (ab separation).
• Unstable balance work: Be cautious with single-leg or unilateral exercises, as the pelvis becomes less stable during pregnancy.
• Anything uncomfortable: Always listen to your body — if a movement does not feel right, stop.

Our Approach

Our instructors will guide you through safe modifications and provide supportive alternatives. In nearly every case, clients welcome these adjustments — but ultimately, the choice is yours. If you prefer to continue with a movement after being advised not to, know that our role is to educate and support you.

Helpful Resources

Want to learn more about safe Pilates and pregnancy? Check out these helpful videos:

• Prenatal Pilates Safety Overview (opens in a new tab)
• Pregnancy Modifications for Pilates (opens in a new tab)
• Pilates During Pregnancy: Do’s & Don’ts (opens in a new tab)