What does this prenatal Pilates workout target?

Pelvic floor, deep core, and glutes, core, spine — the muscles that matter most during and after pregnancy. Jessica Casalegno focuses on controlled, breath-connected movements that strengthen without straining. EMG research by Chmielewska et al — shows Pilates activates the pelvic floor at levels comparable to targeted biofeedback training. That means these exercises are doing real pelvic floor work, not just going through the motions. This 20-minute session is designed to be safe at every trimester. This is one of the most effective postpartum abdominal exercises sessions in the program.

What equipment do I need for this workout?

You'll need: mat. Don't have these? thick towel, carpet work as substitutes — I've coached women through this with filled water bottles and it works. The resistance is what matters, not the brand. Jessica Casalegno shows form with standard equipment, but anything that adds load will do. Just make sure it's comfortable to grip — slippery objects and high-intensity moves don't mix. This pairs well with a core exercises for pregnant women approach. This pairs well with a pregnancy ab exercises approach.

Is this workout suitable for beginners?

Built for beginners. Jessica Casalegno demonstrates modifications throughout — options like: add arm weights or hand weights. The pace allows you to learn form before adding speed — I always tell new clients: your first month of any program is about neural patterning, not muscle exhaustion. Your brain needs to learn the movement before your body can load it. This workout respects that. This pairs well with a ab exercises during pregnancy approach.

How long is this workout?

Approximately 20 minutes, including warm-up and cool-down. Jessica Casalegno wastes zero time — 14 exercises, no standing around, no 3-minute rest periods. The ACSM recommends 150 minutes of moderate or 75 minutes of vigorous exercise per week. Two or three of these sessions gets you there. That's 40-60 minutes per week of actual exercise. The rest of your week is yours.

Are there modifications available?

For every exercise. Jessica Casalegno cues modifications as they come up: add arm weights or hand weights — I'll say this once: using a modification is not failing. It's choosing the version that lets you maintain form for the entire set. A half-range pushup with a flat back beats a full-range pushup with a sagging spine every time. Pick the version where your technique stays clean.

Is Pilates safe during pregnancy?

Yes — and it's one of the most recommended forms of prenatal exercise. The 2019 Canadian Physical Activity Guidelines for Pregnancy specifically endorse Pilates and modified strength work. The key is modification as your pregnancy progresses: no lying flat on your back after the first trimester, no deep twisting, reduced range on hip flexion. Jessica Casalegno builds all of this into the programming. If you have a high-risk pregnancy or your doctor has restricted exercise, always get clearance first. Otherwise, moving is safer than not moving.

Will this help with pelvic floor strength?

That's one of its primary purposes. EMG research by Chmielewska et al — demonstrated Pilates activates the pelvic floor at levels comparable to dedicated biofeedback training. A 2020 RCT by Marques et al — found that combining pelvic floor exercises with hip strengthening — exactly what this prenatal Pilates does — is more effective than pelvic floor work alone. Your pelvic floor doesn't operate in isolation. It works with your deep core, your hip rotators, your diaphragm. This workout trains the whole system.

How often should I do prenatal exercise?

The Canadian guideline recommends at least 150 minutes of moderate physical activity per week during pregnancy. That's about three to four 40-minute sessions, or five to six shorter ones like this 20-minute workout. A meta-analysis on exercise during pregnancy found regular prenatal exercise reduces gestational diabetes risk, prevents excessive weight gain, and improves fetal outcomes — with no increased miscarriage risk. Daily gentle movement is ideal. Listen to your body, but don't underestimate what it can do.

Prenatal Pilates For Core And Spine — Session 2

Exercise Breakdown

14 exercises in Workout 2

Warm-up2 exercises

2m 24s

0:15

Warm-up: Spinal Flexion and Chest Openers

“Take a big breath to open up the chest.”

spinechestgluteslower back

low

1:56

Hip Rotations and Circles

“Spread the thighs apart even deeper to get a deeper press through your inner thighs.”

hipspelvisinner thighs

low

Strength6 exercises

6m 50s