Pregnancy & Wall Pilates: Safe Exercise Guide for Every Trimester

 A shifting center of gravity increases fall risk; the wall offers stability. Isometric holds strengthen pelvic floor muscles (levator ani, coccygeus) vital for childbirth recovery.

Trimester‑Specific Guidelines

Trimester	Focus	Caution
1st	Maintain routine, monitor RPE	Avoid overheating
2nd	Wider stance, no prone work	Watch for diastasis recti bulge
3rd	Breath work, hip openers	Skip supine >3 min to avoid vena cava compression

Core‑Safe Moves

• Seated Wall Squat with Ball (inner‑thigh activation)
  
  
• Standing Wall Push‑Up (upper‑body endurance)
  
  
• Supported Cat‑Cow (spinal mobility)
  
  
• Wall Calf Stretch (reduces edema)
  
  

Red‑Flag Symptoms

Stop exercise and call OB‑GYN if: vaginal bleeding, dizziness, calf pain or swelling.

CTA

Download our trimester checklist infographic and share your bump‑friendly workout pics with #PreggyPilatesWall.