An Active Pregnancy: Exercising with Confidence

Pregnancy is a state of physiological stress that affects all body systems and requires physical, mental, and social balance. In this context, physical exercise stands out as one of the most effective interventions to enhance overall well-being during pregnancy, with positive effects for both mother and baby.

Many pregnant women reduce their physical activity levels due to the belief that exercise may harm the pregnancy or the fetus. However, the Pilates method offers numerous health benefits, including a significant reduction in kinesiophobia—the fear of movement.

Scientific evidence indicates that Pilates is a safe and appropriate form of exercise from pregnancy through the postpartum period. By integrating aerobic conditioning, strength training, and flexibility, Pilates is considered an effective method for promoting improved maternal and fetal outcomes. Documented benefits include better sleep quality, reduced pain, lower levels of depression and anxiety, a more positive childbirth experience, and overall improvements in quality of life and general health.

In the absence of contraindications, pregnant women may begin Pilates practice as early as the first trimester. The American College of Obstetricians and Gynecologists (ACOG) recommends that pregnant individuals engage in physical exercise three to four times per week, with sessions lasting 30 to 60 minutes.

These findings reinforce the integration of Pilates into prenatal care programs as a safe and effective intervention for maternal health. By incorporating Pilates into their routine, pregnant women not only care for their bodies and emotional well-being but also strengthen their autonomy and active role during this unique stage of life.

Scientific References

Bilchinsky, T., Tene, L., & Kalichman, L. (2024). Pilates exercises during pregnancy: A narrative review. https://pubmed.ncbi.nlm.nih.gov/39593426/

Alagöz, A. T., Gercek, H., Unuvar, B. S., Findik, F. Y., & Ozgul, S. (2025). The effects of the Pilates method in pregnant women: A scoping review. https://pubmed.ncbi.nlm.nih.gov/40275212/

Written by: Physiotherapist Marilia Monteiro – CREFITO 129693-F