Expert / 30 September, 2026 / David Kingsbury

Pregnancy: Relaxin And Postural Change: Which Exercises Are Safe During Pregnancy?

One of the most common questions women have when pregnant — or planning to be — is: “Is it still safe for me to exercise?”

For most women with uncomplicated pregnancies, exercise doesn’t automatically need to stop. In fact, staying active throughout pregnancy can be an important part of supporting your physical and mental wellbeing.

The more useful question, then, isn’t whether to exercise during pregnancy, but how to adapt your training as your body changes.

One of those changes involves a hormone you may have heard plenty about during pregnancy: relaxin.

What Is Relaxin And What Does It Do During Pregnancy?

Relaxin is a hormone produced during pregnancy that plays an important role in preparing the body for birth. Among its effects, it increases laxity in the ligaments around the pelvis, helping the pelvic joints accommodate the changes required during pregnancy and delivery.

But its effects aren’t confined to the pelvis.

Changes to connective tissue and joint stability mean it can be useful to pay a little more attention to control, technique and how your body feels under load when exercising during pregnancy.

Balance can change too, particularly later in pregnancy as your bump grows and your centre of gravity shifts.

And it’s worth remembering that the body’s changes don’t immediately disappear once your baby arrives. Your return to exercise after birth should therefore be gradual and responsive to your individual recovery.

How Much Exercise Should You Do During Pregnancy?

Current guidance recommends that pregnant women without contraindications aim for around 150 minutes of moderate-intensity activity each week.

That can include a mixture of aerobic exercise and muscle-strengthening activity.

If you exercised regularly before becoming pregnant, pregnancy doesn’t necessarily mean abandoning your usual training. Instead, exercises and intensity can be adapted as your pregnancy progresses and according to how you’re feeling.

Strength exercises such as squats, lunges, rows and controlled quadruped movements can all form part of prenatal training when they’re appropriate for the individual.

The emphasis is on staying active and strong while responding to a changing body, rather than trying to hit pre-pregnancy targets at all costs.

What Should You Consider When Exercising During Pregnancy?

Joint Stability

As pregnancy progresses, changes in ligament laxity and biomechanics can affect how stable certain movements feel.

That doesn’t automatically mean loaded exercises need to disappear. Instead, focus on good form, controlled movement and an appropriate range of motion.

If an exercise causes pain or discomfort — particularly around the pelvis or sacroiliac joints — stop and seek appropriate advice rather than pushing through it.

Balance

A growing bump changes your centre of gravity, so exercises requiring significant balance may become trickier as pregnancy progresses.

Using a wall, barre or other stable support can make single-leg movements more comfortable and controlled, particularly during the second and third trimesters.

Core Pressure

Pregnancy also changes the way your abdominal wall manages pressure.

Certain movements — particularly heavy straining, breath-holding or exercises involving significant trunk flexion — may need adapting. If you notice pronounced doming or coning through the midline of your abdomen, it can be a useful sign to reassess your technique, breathing, load or exercise choice.

Exercise Position

As pregnancy progresses, exercises performed lying flat on your back for prolonged periods may need modifying.

Fortunately, that doesn’t mean losing whole sections of your workout. Many exercises can simply be performed inclined, seated, standing or in another comfortable position.

What Does Good Strength Training During Pregnancy Look Like?

Pregnancy doesn’t require an entirely new vocabulary of exercise.

Many of the movement patterns that were valuable before pregnancy remain useful during it: squatting, hinging, lunging, pushing and pulling.

The difference is in how those movements are approached.

Working with a suitably qualified prenatal fitness professional can be particularly helpful, because pregnancy exercise isn’t one-size-fits-all. What feels comfortable and appropriate for one woman may need modifying for another.

Moderate intensity is generally the goal. A simple way to gauge this is the talk test: you should still be able to hold a conversation while exercising, even though you can feel that you’re working.

Most importantly, pay attention to symptoms. Pain, dizziness, bleeding, unusual shortness of breath, contractions, fluid leakage or feeling unwell aren’t things to “train through” during pregnancy.

What About Reformer Pilates During Pregnancy?

Reformer Pilates can be a useful way to stay active during pregnancy when taught and adapted appropriately.

Spring resistance allows the load to be adjusted, while exercises can be modified as your body and bump change. The emphasis on controlled movement can also make reformer work particularly appealing during a period when balance, posture and stability are changing.

As with any form of prenatal exercise, however, experience before pregnancy, individual health, stage of pregnancy and any pregnancy complications should all be taken into account.

The Bottom Line

For many women, pregnancy doesn’t mean giving up the exercise they love. Instead, it’s about working with your body as it changes.

Good prenatal training should feel adaptable rather than restrictive: maintaining strength and movement while adjusting load, range, balance and exercise selection when needed.

And if you’re unsure what’s appropriate for you — particularly if you have pregnancy complications, pain or haven’t exercised previously — speak to your midwife, doctor or appropriately qualified prenatal exercise professional before starting or changing your routine.

Article by David Kingbury,
Instagram @silostudioslondon 
Email david@silostudios.london
www.silostudios.london

NB: Please always consult your doctor or health practitioner before starting any new exercise regime. 

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