Benefits Of Mat Pilates During Pregnancy: Strengthen Your Body And Prepare For Labour

Growing a tiny human is no small feat. Your body is working overtime—stretching, shifting, and adapting to nurture your baby. And while this journey is incredible, your body may experience new areas of pain and discomfort and we are here to help you through that.

At Kaylana Wellness Collective, we are dedicated to supporting the unique journey of prenatal women. As women’s health physiotherapists, we deeply understand the biomechanics of your changing body and create Mat Pilates sessions that are thoughtfully designed to strengthen, support, and ease common pregnancy aches and pains, helping you feel more confident and prepared for the journey ahead.

Here’s why Mat Pilates could be the perfect addition to your pregnancy journey

Pilates during pregnancy can be incredibly beneficial for both you and your baby when done safely and with proper guidance. Staying active supports your physical health, helps prepare your body for labour, and boosts your mental wellbeing. That said, every pregnancy is unique, so it’s essential to follow general guidelines and consult your healthcare provider before beginning or continuing an exercise program. If you’re unsure, don’t hesitate to reach out to us for an assessment —we’re here to guide you and ensure your exercise routine is safe and supportive for you and your baby!

So, What Are the Benefits of Mat Pilates?

I love Mat Pilates because it’s an accessible and versatile form of exercise that can be easily adapted for home workouts. It also forms the foundation of the Pilates method developed by Joseph Pilates. Using just your body weight and small props, it offers low-impact yet effective movements that can be tailored to suit your needs, especially during pregnancy, without requiring specialised equipment like the reformer. It’s a fantastic way to stay active, strengthen your body, and maintain mobility throughout your pregnancy, all while supporting your overall well-being.

1. Build Core Strength for Comfort and Confidence

Mat Pilates focuses on gently engaging your deep core muscles, which act as your body’s internal support system. Studies show that up to 70% of pregnant women experience low back pain, and core strengthening exercises like Pilates can significantly reduce discomfort.

Our approach: We prioritise slow, controlled movements, like pelvic tilts and modified side planks, that target your core while providing the support your growing belly needs. We aim to build strength and stability, helping you feel more comfortable and confident as your pregnancy progresses.

2. Strengthen Your Pelvic Floor

Your pelvic floor muscles play a crucial role during pregnancy, supporting everything from your growing baby to your internal organs. However, nearly one in three women experiences pelvic floor dysfunction postpartum. Strengthening and maintaining a healthy connection with these muscles during pregnancy can help improve your recovery and prevent discomfort later on.

Our approach: At Kaylana Wellness Collective, we go beyond just Kegels. We integrate pelvic floor exercises into your Pilates routine in a way that makes them functional for your body’s changing needs. By combining gentle pelvic floor engagement with deep breathing and controlled movement, we help ensure these muscles stay strong and effective, supporting you both during pregnancy and after delivery.

3. Improve Posture

As your baby grows, your posture naturally shifts—your pelvis tilts forward, and you might start to arch your back more than usual, often leading to tension in your shoulders, neck, and lower back.

Pilates focuses on alignment, helping you move with more ease. Research has shown that prenatal exercise can significantly reduce back pain and improve posture, offering relief from those common pregnancy-related aches and discomforts.

Our approach: From gentle thoracic mobility drills to shoulder stability exercises, we focus on keeping you balanced and pain-free.

4. Boost Strength and Stamina for Labour

Labour is often called the marathon of motherhood, and for a good reason—It’s a full-body effort that requires strength, endurance, and a solid mind-body connection. Pilates helps you build that stamina while teaching you to sync your movements with your breath—a powerful tool for navigating contractions.

Our approach: We combine functional strength exercises (think squats and bridges) with mindful breathwork.

5. Support Your Mental Wellbeing

Pregnancy can be as emotionally taxing, just as it is physically demanding. Pilates gives you time to pause, breathe, and reconnect with yourself. It’s your space to feel empowered in your body, even on the days when you’re not sure where your feet are anymore.

Plus, research shows that regular exercise during pregnancy can reduce anxiety and improve mood. So, if you’re looking for a natural pick-me-up, this is it!

Our approach: We create a warm, welcoming space where you can focus on you. Every session is a blend of movement, mindfulness, and a little magic to leave you feeling your best.

How We Support Prenatal Mamas at Kaylana Wellness Collective

At Kaylana Wellness Collective, we offer a holistic approach to prenatal care that’s designed to support, empower, and nurture you through your pregnancy journey. With 10 years of pilates teaching experience and additional training in women’s health physiotherapy, I’m dedicated to providing you with expert care that’s tailored to your unique needs. Here’s how we support you:

Tailored Workouts: Each session is thoughtfully customised to address your individual needs—whether it’s relieving back pain, preparing your body for labour, or simply helping you feel stronger and more comfortable throughout your pregnancy, we have your back.

Physio Pilates Expertise: Our Mat Pilates classes are not just fun, they’re also safe and effective, rooted in evidence-based practices that keep you and your baby supported every step of the way.

Pregnancy-Friendly Equipment: From Pilates wedges to resistance bands, we’ve got all the tools to ensure every exercise is not only effective but also bump-friendly. These modifications help you get the most out of your sessions while protecting your bump.

Comprehensive Physiotherapy Care: Beyond Pilates, we offer prenatal physiotherapy care. Need extra support for pregnancy-related aches and pains? We provide manual therapy, dry needling and fittings for belly bands and compression garments to keep you feeling your best. We also collaborate closely with a network of local pelvic health physiotherapists, GPs, OBs, midwives, acupuncturists, and naturopaths to ensure you receive holistic care tailored to your needs.

Your journey deserves the best care, and at Kaylana Wellness Collective, we’re here to make sure you feel strong, supported, and confident throughout your pregnancy. Let’s make this chapter of your life as empowering as it is exciting!

If you’re ready to embrace a Pilates practice that supports you and your baby, we’d love to help! Book a Pilates assessment with us today to ensure your exercises are safe, effective, and tailored to your unique needs

Disclaimer: The information in this blog is intended for general educational purposes only and should not be considered a substitute for medical advice. Always consult with your healthcare provider before engaging in any exercise during pregnancy to ensure it is safe and appropriate for your individual circumstances.