What does this prenatal Pilates workout target?

Pelvic floor, deep core, and core, spine, glutes — 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: The more you lift your chest up, the less intense.; Tuck your back toe under on the mat if losing balance.. 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 — 16 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: The more you lift your chest up, the less intense.; Tuck your back toe under on the mat if losing balance.; Keep hips up high if the belly is large — 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.

20 Min Prenatal Pilates For Core & Glutes

Exercise Breakdown

16 exercises in Workout 5

Warm-up2 exercises

1m 14s

0:15

Warm-up: Kneeling Hip Shifts

“Pushing the hips as far as you can manage without dropping the hips too low down towards the ankles.”

hipsspine

low

1:01

Shoulder Rotations

“Try to make them as exaggerated as possible.”

shoulders

low

Strength4 exercises

4m 17s

9:10

Kneeling Hip Hinge & Pulse

“Never dropping all the way down, just coming halfway with the hips.”

glutesquadsspine

medium

11:11

Modified Wide-Grip Push-ups

“Wide grip push-ups as the elbows come out.”

chestarmsshoulders

medium

13:41

Donkey Kicks

“Really pushing through that right heel.”

gluteshamstrings

medium

15:01

Hamstring Curls

“Spine super still.”

hamstrings

medium

Flexibility2 exercises

1m 48s

1:31

Kneeling Camel Stretch to Spine Rounding

“Round through your spine, dropping the chest and chin down.”

chestspineglutesneck

low

18:41

Cat-Cow Stretch

“Hugging belly up into spine to cat.”

spinecore

low

Balance1 exercise

1m 39s

12:01

Bird-Dog Lifts & Pulses

“Small pulse, ten, nine, eight...”

coreglutesshouldersspine

medium

Cool-down1 exercise

1m 10s

17:30

Tadpole Pose (Child's Pose Variation)

“Keeping room for your belly.”

hipslower backspine

low

pilates5 exercises

4m 25s