Prenatal Reformer: reformer pilates during pregnancy
Prenatal Reformer is a 50-minute reformer class for pregnant women, from the 2nd trimester and with the consent of your doctor. We focus on breathing, pelvic work and the back, at a calm pace and in positions adapted to pregnancy. The class is also open to new mums after birth, once their doctor has cleared them to exercise.
- Level
- Beginner
- Length
- 50 min
- Equipment
- Reformer
- Who it’s for
- In pregnancy and after birth
What the class is
This is reformer pilates designed specifically for pregnancy. We leave out positions and exercises that aren’t recommended during pregnancy — such as long periods lying on your front and strong twists — and choose ones that help you feel more mobile.
The springs support the movement, which makes it easier to hold a stable position, and the instructor adapts the exercises to your week of pregnancy and how you feel on the day.
How a class runs
- How you feel and breathingA quick chat about how you feel, lateral breathing and relaxation.
- PelvisGentle pelvic and hip work, awareness of the pelvic floor muscles.
- Back and postureUpper-back and shoulder exercises that help as your body changes.
- LegsCalm leg work against spring resistance, in comfortable positions.
- RelaxationStretching and winding down with the breath.
What makes it different
- Exercises and positions chosen for pregnancy — no long periods lying on your front and no strong twists.
- Taught by Natalia Wróbel, who specialises in pregnancy and postnatal pilates.
- A calm pace, and you can take a break at any moment.
Who it suits
A good choice if
- you’re pregnant, from the 2nd trimester, and your doctor has approved physical activity,
- you want to look after your breathing, back and pelvis during pregnancy,
- you’ve given birth and your doctor has cleared you to exercise again,
- you’re looking for calm training in a small group.
Choose another format or talk to your doctor first if
- you’re in the 1st trimester — wait until the 2nd trimester,
- your doctor has advised limiting activity, or your pregnancy is high-risk,
- you experience bleeding, pain, dizziness or contractions — stop training and contact your doctor.
What regular training gives you
- Breathing
- Breathing exercises help you relax and feel more connected to your body.
- Back and posture
- Work on the upper back and shoulders as your body changes.
- Pelvic awareness
- Gentle exercises that teach you to feel your pelvic floor muscles.
- Movement within safe limits
- The springs support your position, and you set the pace yourself.
Your first class
- Bring your doctor’s consent for physical activity — we’ll ask for it before your first class.
- Tell your instructor which week of pregnancy you’re in and how you feel.
- Bring water; you can take a break at any moment.
- Wear comfortable clothes that don’t press on your bump; grip socks.
Frequently asked questions
From which week of pregnancy can I come?
From the 2nd trimester, with your doctor’s consent. We don’t run classes for the 1st trimester.
Is reformer pilates safe during pregnancy?
In an uncomplicated pregnancy, and with your doctor’s consent, physical activity is usually recommended. In class we adapt positions and exercises to pregnancy, but it’s your doctor who decides whether you can exercise.
Can I come after giving birth?
Yes, once your doctor clears you to return to exercise. Tell your instructor how long ago you gave birth and how the birth went.
Is the first class free?
The free first class covers Reformer Flow and Mat Core. You can book Prenatal Reformer with a single class or a class pack.
Who teaches the class?
Natalia Wróbel, who specialises in pregnancy and postnatal pilates and in breathwork.
Next step
After giving birth, once your doctor clears you to exercise, Mat Core is a good next step — calm, focused core work.
These descriptions are for information only and are not a substitute for advice from a doctor or physiotherapist. If you have an injury, a chronic condition or are pregnant, check with a specialist first and tell your instructor before the class.