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Everyday posture with pregnancy Pilates

Pregnancy Pilates posture tips

Tips for using Pilates for a healthy pregnancy! Incorporate Pilates in to your everyday activities to strengthen your core and manage pregnancy discomfort!

Posture in pregnancy pilates

It's a good idea to be aware of the key elements of Pilates during your pregnancy, maintaining good posture in your everyday activities.

Sitting during pregnancy:

  • Try and keep your spine in a natural ‘S' curve – avoiding slumping into a ‘C' curve!
  • Keep your feet firmly planted on the floor, hip-width apart for optimum stability and with your thighs parallel to the floor. 
  • Make sure your weight is evenly distributed between your sitting bones without leaning to one side
  • If your chair is too high put something under your feet – too low and you're increasing the pressure on your lower back.
  • Make sure there's a gap between the seat edge and the back of your knees to allow your blood to circulate freely – but don't perch on the edge of your chair
  • Keep those thighs, shoulders and your neck relaxed
  • If you're sitting at a desk adjust your screen so you don't have to tip your head up or back to see the screen and try and keep your forearms parallel to the desk so you don't have to lift your shoulders whilst using your keyboard

Careful lifting during pregnancy:

  • If you're carrying bags try and make sure you divide the load so you carry an even amount in each hand
  • If you have to pick something up (bear this one in mind if you have a toddler!), stand feet either side with one foot slightly in front of the other.  Squat down with your back long and supported by your core and lift close to your body, ideally with one hand underneath and the other supporting the top (or your toddlers back!).
  • Try not to lift and twist at the same time.
  • If you have a really heavy load to carry – our top tip is to ask someone else to help!


  • Try not to stand still for more than a few minutes at a time – keep moving
  • Stand tall, feet hip distance apart
  • Keep your pelvis in a neutral position so your lower back doesn't curve excessively
  • Distribute your weight evenly over both feet, lengthening your waist on both sides
  • Place your weight over the centre of your feet, without rocking back over your heels or toes
  • Relax your shoulder blades, your neck and your jaw muscles

Click here for a series of standing Pregnancy Pilates poses!

Pregnancy yoga guide

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