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Maintain Strength & Support Your Pelvic Floor During Pregnancy with Prenatal Pilates

As your body grows and changes throughout pregnancy, you may be looking for ways to maintain your strength, support your pelvic floor and core, and continue moving with confidence. Prenatal Pilates offers a supportive way to meet your body where it is, combining controlled movement, breath, alignment, and mindful muscle engagement to help you stay strong and connected throughout your pregnancy. In this prenatal Pilates class, Rachel Nicks, doula and founder of Birth Queen, guides you through a low-impact Pilates workout that strengthens the pelvic floor, transverse abdominals, glutes, inner thighs, and legs while creating space to connect with your body and your baby.

Disclaimer: If you are recovering from an injury, pregnant, postnatal, nursing or elderly, or have recurring or chronic pain, or any circumstance, consult your doctor for approval concerning your voluntary participation. Instructions provided on the Gaia Goddess Lifestyle platform and elsewhere are in no way intended as a substitute for medical advice. Participation is done at your own risk.

Prenatal Pilates for Strength & Body Awareness

Prenatal Pilates adapts traditional Pilates principles to the pregnant body through controlled, intentional movement and mindful transitions. Throughout this class, you’ll explore:

Pilates-based pelvic floor and core exercises
Controlled glute and inner-thigh movements
Side-lying leg work and leg circles
Seated core and spinal exercises
Breath-coordinated movement
Gentle stretching, mobility, and balance work
Yoga block exercises for positioning and muscle engagement

Benefits of Prenatal Pilates

Prenatal Pilates can help you maintain strength, mobility, and body awareness as your body changes throughout pregnancy. Through controlled, low-impact movement, this practice supports the muscles that contribute to stability and encourages a mindful relationship with your changing body.

Benefits Include:

Supports pelvic floor and deep core engagement
Strengthens the transverse abdominals and supporting muscles
Builds strength in the glutes and inner thighs
Supports posture, alignment, and stability
Maintains lower-body strength and mobility
Encourages flexibility through mindful movement
Promotes greater body awareness during pregnancy
Supports a mindful connection between movement, breath, and the body
Provides a low-impact alternative to higher-impact exercise
Creates space to connect with your baby and stay present in the moment

View the Video Transcript.

About Rachel

Rachel is a trainer, doula, lactation counselor, actor, podcaster, and founder of the nonprofit Birth Queen, an organization to help combat the Black maternal health crisis. Birth Queen is a resource that Black women and birthing people can trust. They can be confident knowing that there is someone advocating for them and breathing exciting new life into the birth world with funding, education, and support. Rachel, born in Oakland, CA, is a mother of two sons and resides in NYC. Rachel believes that pregnancy is an opportunity to slow down, receive, and reconnect with yourself. Through her work as a trainer and doula, Rachel brings a holistic approach to prenatal movement, using Pilates to support strength, core and pelvic floor awareness, body confidence, and connection throughout pregnancy.

You can connect with Rachel on Instagram @birthqueenorg

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