At my 10-week appointment, I asked my midwife whether I could keep exercising. She told me yes, gentle movement was fine, maybe some walking and swimming. She said to avoid anything that involved lying flat on my back after the first trimester, to keep my heart rate moderate, and to stop if anything felt wrong.
That was it. Three sentences.
I walked out of that appointment no clearer on what "gentle movement" actually meant for someone who'd been doing pilates three times a week for two years. Could I keep doing it? What would need to change? What was the line between cautious and overprotective?
The internet, predictably, made it worse. Every forum had a different answer. Contradictory advice about core work, about inversions, about resistance. I spent three evenings reading through threads and came out more anxious than when I started.
What I eventually worked out
Prenatal exercise is not a single category. What's appropriate in the first trimester is different from what's appropriate at 28 weeks. What's appropriate for someone with a straightforward pregnancy is different from someone with complications. The frustrating reality is that there is no universal answer, which is exactly why the generic advice from a 10-minute midwife appointment will always feel inadequate.
What I know now, after three pregnancies and a lot of reading:
First trimester (weeks 1–12): Most movement you were doing before pregnancy can continue, with adjustments. Pilates is generally considered safe. Focus shifts slightly, less emphasis on deep core work (transverse abdominis exercises can create unwanted pressure) and more on mobility, breathing, and pelvic floor awareness. This is a good time to start building the foundation for a prenatal practice.
Second trimester (weeks 13–26): The main change is avoiding exercises that require lying flat on your back for extended periods, as the weight of the uterus can compress the vena cava and reduce circulation. Side-lying positions work well. Standing and seated exercises are generally safe. Pilates remains excellent, the focus on breath and controlled movement is particularly valuable during this trimester.
Third trimester (weeks 27–40): Movement continues to matter, even as energy decreases and the body changes daily. Gentle resistance work maintains strength that will be needed for labour and recovery. Focus shifts toward positions that feel comfortable, often seated, side-lying, or on all fours. Listen to the body carefully; what felt fine at 30 weeks may not feel right at 36.
What helped me most
Having equipment designed for this stage made a significant difference. When I was using standard exercise equipment during my first pregnancy, I spent a lot of energy improvising, trying to adapt exercises that weren't designed with pregnancy in mind. It created unnecessary cognitive load on top of an already demanding time.
The second pregnancy, I used a prenatal kit specifically put together for this purpose, the RIVI Maternity Kit. The band resistances were calibrated for the kind of work that's appropriate at this stage. The reform ball supported positions that are genuinely useful for prenatal movement. Having the right tools removed one layer of uncertainty from the process.
What I wish the midwife had said
Movement during pregnancy is not just safe, for most women with uncomplicated pregnancies, it is beneficial. There is good evidence that regular exercise during pregnancy supports better outcomes for labour, reduces back pain, improves mood, and supports postpartum recovery.
"Some walking and swimming" is a floor, not a ceiling. If you were active before pregnancy, you can continue to be active. You will adapt what you do as your body changes. But you do not need to stop.
The most important thing is consistency over intensity. Twenty minutes of intentional, breath-led movement three or four times a week, consistently throughout your pregnancy, is worth more than anything dramatic or strenuous.
And always, always: talk to your midwife or healthcare provider about your specific situation. The framework above is general. Your pregnancy is specific. There is no substitute for professional guidance that knows your particular circumstances.
But the generic advice to just take it easy? That's not the full picture. You deserve the full picture.
Shop this article: Maternity Kit · Stability Ball
Read also: What Pilates in Your First Trimester Actually Looks Like
