Why Pilates is the perfect companion for your Pregnancy Journey

Pregnancy is a time of immense change — physically, emotionally, and spiritually. As a Pilates teacher and Shiatsu therapist, I've had the honor of accompanying many women through this incredible transition. And having gone through it myself, I can say from the heart: Pilates was one of the most supportive and empowering tools I had throughout my pregnancy.

It kept me moving, grounded, and connected to myself at a time when everything was shifting. It helped me prepare not just for the birth itself, but for the entire experience of becoming a mother.

Chiara Favaretti - Photography by Olivia Newstead ©️

The Body in Transformation

Throughout pregnancy, your body is doing something miraculous. It’s expanding, softening, strengthening, and adapting every single day. But this constant change can also bring discomfort, instability, and emotional overwhelm.

That’s where mindful movement becomes invaluable.

Practicing Pilates during pregnancy isn’t about pushing your limits—it’s about moving with your body, not against it. It offers a space where you can slow down, check in, and gently support your physical and emotional wellbeing.

For me, being a Pilates teacher meant I could stay active and aligned through all three trimesters. I combined my teaching with a personal practice of Pilates, mindfulness and yoga, and it made a world of difference. As my belly grew, my posture shifted, and my center of gravity changed, these practices helped me stay balanced and strong. I could feel how my breath, spine, and pelvis were adjusting—and I had the tools to meet those changes with awareness and care.

Pilates as Preparation: Body, Breath, and Birth

One of the most powerful aspects of Pilates is how it teaches us to work from the inside out.

You learn how to engage the deep core muscles—especially the transverse abdominis and pelvic floor—without straining or compressing. This inner support system becomes essential as your pregnancy progresses. It helps reduce common discomforts like back pain, pelvic heaviness, and poor posture, while also laying a strong foundation for labor and recovery.

Equally important is the breath. In Pilates, breath isn’t just a tool for oxygen—it’s a way to create space in the body, manage tension, and connect inward. Learning how to breathe well helped me more than I could have imagined, especially when it came time to give birth.

Just three days before going into labor, I filmed what would be my final pregnancy Pilates class. I remember feeling strong, steady, and deeply in tune with my body (also quite naive in thinking that our baby was going to wait a few more weeks to come!)

When labor started, everything I had practiced came with me. I stayed active, constantly changing positions, walking, swaying, squatting—trusting my body and staying connected to my breath.

That freedom to move made all the difference. I wasn't afraid to follow my instincts, and I truly believe that years of embodiment work—and specifically Pilates—helped me have a positive, empowered birth experience.

Last pregnancy Pilates class, filmed 3 days before our son was born

Postnatal Recovery: A Gentle Return

After birth, our bodies don’t snap back—they evolve into something new. The fourth trimester brings its own set of challenges, and this is where a mindful approach to recovery becomes so essential.

Pilates gave me a framework to return to myself gently. I focused on reconnecting with my breath, reactivating my pelvic floor, and rebuilding my core without pressure or expectation. Rather than rushing to "get my body back," I gave myself the space to feel supported in this new version of me.

The grace and strength I cultivated during pregnancy flowed into my recovery, helping me feel more grounded and resilient during those tender early weeks of motherhood.

The Energetic Layer: Where Shiatsu and Pilates Meet

While Pilates works with the physical body, Shiatsu therapy adds another layer: the energetic.

In Shiatsu, we work with the meridian system to support energy flow and emotional balance.

Pregnancy is a time when both are in flux, and combining Pilates with Shiatsu creates a holistic support system—nurturing the body, calming the nervous system, and creating space for emotional processing. You can read more about Shiatsu in Pregnancy here.

Is Pilates Right for You During Pregnancy?

If you're pregnant and wondering how to move safely and meaningfully through this time, know that Pilates is highly adaptable. Whether you're a complete beginner or already active, there's a way to tailor the practice to suit your unique needs.

In my classes, I focus on creating a space that’s inclusive, encouraging, and responsive to each woman’s experience. It's not about performance—it's about presence. You don't need to be flexible or fit to start; you just need a willingness to connect with your body and trust the process.

You're Not Alone on This Journey

Pregnancy can feel overwhelming at times—but you don’t have to do it alone. Movement is a powerful way to feel connected, supported, and strong from the inside out.

If you're curious about trying out antenatal Pilates, you are invited to join me & my bump and try out some pre-recorded pregnancy Pilates classes in your own time. To do so, simply head over to my Virtual Studio -- there is a 7 days free trial.

Start your FREE trial

If you would like to receive individual guidance instead, I invite you to book a 1:1 Pregnancy Pilates session with me. Together, we can create a practice that feels good in your body, supports your growing baby, and prepares you for the incredible journey of birth and beyond.

1:1 Pregnancy Pilates

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You deserve to feel strong, steady, and supported throughout your pregnancy—and Pilates can help you get there.

With love and gratitude,

Chiara