Pregnancy is an incredible journey — but it can also be filled with mixed messages about what you should or shouldn’t do when it comes to exercise. At Explore the Movement Pilates, we believe in cutting through that confusion with clear, evidence-based guidance.
The truth is simple: for healthy pregnancies, physical activity guidelines are the same as for the general population of otherwise healthy adults.
Your pregnancy is not a pathology. You’re not sick or fragile — you’re pregnant, and you deserve a workout that supports and empowers you.
What the Guidelines Actually Say
Both the American College of Sports Medicine (ACSM) and the American College of Obstetricians and Gynecologists (ACOG) agree:
“Physical activity in pregnancy is safe and beneficial for most women, and the recommendations are consistent with those for non-pregnant adults.”
ACSM recommends that healthy pregnant individuals engage in at least 150 minutes of moderate-intensity exercise per week, combining aerobic and strength-based activity (ACSM, 2021).
ACOG supports similar guidelines, noting that regular exercise improves or maintains physical fitness, helps with weight management, reduces risk of gestational diabetes, and enhances psychological wellbeing (ACOG Committee Opinion No. 804, 2020).
At Explore the Movement Pilates, we align our programming with these established standards — ensuring your movement experience is both safe and effective, guided by current science and professional expertise.
Our Four Core Safety Principles
In line with ACSM and ACOG recommendations, all prenatal sessions at Explore the Movement Pilates are guided by the following safety principles:
Keep cool and hydrated (avoid hot Pilates or training in purposefully heated environments; workouts are best performed in thermo-regulated spaces).
Avoid fall risks in the studio, both on the reformer and from loose items such as water bottles or towels.
Maintain comfort — movements and positions are adapted as needed.
Avoid prolonged supine positioning after 20 weeks - we provide a pregnancy wedge for prolonged supine positions after 20 weeks.
Why Reformer Pilates Works So Well During Pregnancy
Reformer Pilates offers a unique blend of resistance, stability, and mindfulness that perfectly aligns with prenatal exercise recommendations.
Here’s why it’s so effective:
Adaptable to Every Trimester
The reformer’s adjustable springs and supportive design make it easy to modify intensity as your body changes — ensuring comfort and safety while maintaining challenge.Promotes Functional Strength
Exercises are designed to strengthen all your muscles — the pelvic floor, core, and glutes to name a few — which support posture, balance, and joint health throughout pregnancy.Enhances Mobility and Circulation
Gentle, dynamic movements encourage healthy blood flow, reduce swelling, and ease stiffness without excessive strain.Supports Mental and Emotional Wellbeing
The mindful focus of Pilates helps reduce stress, improve sleep, and increase body awareness — creating space to connect with yourself and your growing baby.
Reducing Confusion for Prenatal Clients
We often meet mums-to-be who have heard conflicting advice: “Don’t lift your arms above your head.” “Avoid core work.” “Rest instead of exercise.” “Don’t lift heavy weights”.
While those suggestions were once common, they’re largely outdated.
Modern research and guidelines agree — pregnancy is not a condition that requires inactivity. Movement is medicine and the benefits of moving during pregnancy, far outweighs the risks of remaining sedentary.
At Explore the Movement Pilates, our instructors monitor positioning, spring resistance, and breathing to keep you comfortable and supported, while still giving you a genuine workout.
Because you deserve to feel strong, capable, and confident — not limited.
The Bottom Line
For healthy pregnancies, physical activity isn’t just safe — it’s recommended. Reformer Pilates offers a safe, adaptable, and empowering way to maintain fitness, reduce discomfort, and prepare your body for both birth and recovery.
You’re not fragile — you’re powerful.
And at Explore the Movement Pilates, we’re here to help you move like it.
Ready to Move With Confidence?
Join us in our 12-reformer studio in Idalia, where every class is guided by science, supported by compassion, and tailored to your journey.
Intro Offer: 6 Classes for $60
Explore the Movement Pilates, Idalia – Townsville
Book Your First Session Here
References
American College of Sports Medicine. (2021). ACSM’s Guidelines for Exercise Testing and Prescription (11th ed.). Wolters Kluwer.
American College of Obstetricians and Gynecologists. (2020). Physical Activity and Exercise During Pregnancy and the Postpartum Period (ACOG Committee Opinion No. 804). Obstetrics & Gynecology, 135(4), e178–e188.
