What are the benefits of signing up for Pregnancy Pilates classes in your second trimester (and beyond)? We’re joined by Nicola Gilmour of FlowMotion Pilates who explains what to expect from your first class and how antenatal Pilates can help you strengthen your changing body.
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What Is A Pregnancy Pilates Class?
Pregnancy (antenatal) Pilates is a low-impact, safe, and highly adaptable form of exercise designed to support your body through pregnancy. Rooted in the principles of breath, alignment, and core connection, these classes focus on strengthening the deep abdominal muscles, improving posture, and releasing common areas of tension such as the lower back, pelvis, and shoulders.
Classes are suitable from 16 weeks of pregnancy onwards, provided you have consent from your midwife or healthcare provider. No previous Pilates experience is necessary.
At FlowMotion Pilates our antenatal Pilates classes offer a calm, expert-led space to support your changing body. Combining the strength and fluidity of Pilates with my expertise as a midwife, these sessions help you stay connected, strong, and confident as your pregnancy progresses.
What To Keep In Mind During A Pregnancy (Antenatal) Pilates Class
Before joining a Pregnancy Pilates class, it’s important that you ensure it’s appropriate for your health and stage of pregnancy. Most teachers will ask you to complete a short health questionnaire and discuss any pregnancy-related concerns before you begin.
Classes are usually only recommended from the second trimester (16 weeks plus), once the body has settled into pregnancy and you’ve had the all-clear from your care provider. A qualified instructor will tailor movements to each trimester and offer modifications for any pregnancy symptoms or conditions, such as pelvic girdle pain.
Pregnancy Pilates should feel gentle, energising, and supportive. It’s not about pushing yourself, but about tuning in, moving with awareness, and preparing both your body and mind for birth.
What Does A Session Look Like?
A typical Pregnancy Pilates class lasts around 60 minutes and usually follows a simple structure:
- To prepare, breathwork and grounding to help you settle and connect with your body
- Core and pelvic floor focus
- Mobilising and strengthening exercises
- Finally, stretching and relaxation
Instructors keep movements low-impact and safe, with plenty of guidance and modifications. Many women find that attending weekly classes offers both physical and emotional reassurance during their pregnancy.
In each of our classes at FlowMotion Pilates, we focus on breath and pelvic floor awareness, gentle core support, postural alignment to reduce discomfort, mobility and strength-building as well as mind-body connection to help you tune in to your pregnancy.
What Are the Benefits Of Pregnancy Pilates?
There are so many benefits to practising pregnancy Pilates. These include:
- Easing back, pelvic, and hip pain
- Improving core strength and pelvic floor awareness
- Supporting better posture and body alignment
- Encouraging deep, calm breathing to aid relaxation and prepare for labour
- Providing a low-impact way to stay active
- Building confidence and connection with your changing body
- Offering a space to meet and connect with other pregnant women
At FlowMotion Pilates we always adapt movements to your individual needs and stage of pregnancy. The aim is to help you build a strong yet flexible body that can move with your changing centre of gravity, support you through labour, and aid your recovery after birth.
You’ll also have the chance to connect with other local mums-to-be — building community and support that often continues into postnatal classes.
What Should I Bring?
For Pregnancy Pilates classes wear loose, breathable clothing that allows you to move freely. Bring a water bottle, and consider a small cushion or towel for extra support. Teachers usually provide mats and other equipment, but check with your instructor in advance if you’re not sure.
A Favourite Story From Pregnancy Pilates
“It was like I had tools in my back pocket that I didn’t even realise I’d learned.”
One mum-to-be joined her first class feeling unsure and anxious, having experienced back pain and feeling disconnected from her body. As the weeks went on, her confidence grew. She began to enjoy the movements, the breathing techniques, and the calm community around her.
At 39 weeks she told me, “This is the one hour each week where I feel like myself again.” After the birth, she messaged to say that breathing and pelvic awareness had helped her feel strong, steady, and in control during labour:. “It was like I had tools in my back pocket that I didn’t even realise I’d learned.”
My Antenatal Pilates Classes: FlowMotion Pilates
At FlowMotion Pilates we offer antenatal Pilates classes from 16 weeks of pregnancy onwards in the Knebworth, Hitchin and Letchworth areas of North Hertfordshire.All sessions are led by me, a highly experienced midwife and Pilates instructor, ensuring your safety and wellbeing throughout.
At FlowMotion we can also provide small group classes tailored to each trimester, private 1:1 sessions for a more personalised approach and massage therapy to support physical and emotional wellbeing. We offer premium perinatal packages combining movement, massage, and midwifery care to support your entire journey into motherhood.
Midwife-Led Support For Every Step
Whether you’re in the early stages of pregnancy or looking to recover after birth, FlowMotion Pilates offers more than just exercise — it’s movement with purpose, backed by professional knowledge, and delivered with care.
Ready To Begin?
Pregnancy Pilates classes are held every Wednesday at The Pilates Space, Letchworth and are bookable via my website or directly through [email protected]
And remember — I’m a qualified midwife, so at FlowMotion Pilates you’ll be supported by someone who truly understands your pregnancy journey from both a medical and movement perspective. You’re in safe, knowledgeable hands.
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Thanks To Nicola Gilmour – FlowMotion Pilates
Nicola Gilmour of FlowMotion Pilates is a qualified midwife with over 25 years’ experience working for the NHS. It was while working as a professional ballet dancer in the West End that she started her journey practising Pilates as a warm-up for shows. She subsequently trained as a Pilates instructor through Body Control Pilates with a special focus on women’s health.
As a midwife she has supported thousands of women through birth and beyond so fully understands the emotional and physical challenges women face during pregnancy and postnatally.
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