Pilates and pregnancy (first trimester)

This is how FlowMat builds pilates classes for a student with pregnancy (first trimester). They are the app's real rules, reviewed by a medical committee: what isn't recommended is never suggested, and what needs care comes with a warning for the teacher.

19never suggested
28with a warning and a gentler option
453available as usual

500 exercises in the catalog

Guidance for the class

Avoid holding your breath, intense effort, and lying face down; stop if you feel dizzy or uncomfortable, as advised by your doctor.

Exercises FlowMat does not suggest

These are 19 of the catalog's exercises that FlowMat keeps out of the class when this condition is present.

Not suggestedJumping jacks
Not suggestedBent-Knee Teaser
Not suggestedProne Frog Kick
Not suggestedTeaser
Not suggestedCorkscrew
Not suggestedRoll over
Not suggestedJackknife
Not suggestedDead Hang Teaser
Not suggestedTeaser II
Not suggestedRocking
Not suggestedDouble straight-leg stretch
Not suggestedThe Boomerang

and 7 more in the app's catalog.

Exercises that come with a warning

Examples of exercises that do appear, with the guidance the teacher gets.

CarefulCharlie Chaplin

Train at moderate intensity without reaching exhaustion; stop the session right away if you feel dizzy, nauseous or have pelvic cramping.

CarefulLeg lowering with bent knees

Move gently, without holding your breath; stop if you feel discomfort.

CarefulThe Hundred

Train at moderate intensity without reaching exhaustion; stop the session right away if you feel dizzy, nauseous or have pelvic cramping.

CarefulRoll up

Train at moderate intensity without reaching exhaustion; stop the session right away if you feel dizzy, nauseous or have pelvic cramping.

CarefulRolling like a ball

Train at moderate intensity without reaching exhaustion; stop the session right away if you feel dizzy, nauseous or have pelvic cramping.

CarefulDouble leg stretch

Train at moderate intensity without reaching exhaustion; stop the session right away if you feel dizzy, nauseous or have pelvic cramping.

CarefulCriss-cross

Train at moderate intensity without reaching exhaustion; stop the session right away if you feel dizzy, nauseous or have pelvic cramping.

CarefulTeaser prep

Train at moderate intensity without reaching exhaustion; stop the session right away if you feel dizzy, nauseous or have pelvic cramping.

CarefulHip-up

Avoid intense effort and stop if you feel dizzy or uncomfortable.

CarefulLower lifts

Move gently without holding your breath; stop if you feel discomfort.

CarefulSit up to recline back

Train at moderate intensity without reaching exhaustion; stop the session right away if you feel dizzy, nauseous or have pelvic cramping.

CarefulRibcage Control

Avoid holding your breath and stop if you feel dizzy or uncomfortable.

and 16 more in the app's catalog.

Medical clearance

Frequently asked questions

Can you do pilates with pregnancy (first trimester)?

It depends on each person and on what their treating doctor says. FlowMat does not replace that judgment: it helps the teacher plan the class, avoiding what isn't recommended with pregnancy (first trimester) and flagging what needs care.

What does FlowMat do with exercises that are not recommended?

It never suggests them when building the class, and they don’t show up as a replacement when you swap an exercise either.

Can I change the class FlowMat builds?

Yes. You can swap, remove, add or reorder exercises and adjust the reps. The catalog only offers exercises that are safe for the student.

Build every student’s class around their conditions

FlowMat is an app for pilates teachers: you note the student’s conditions and the app builds the class.

Meet FlowMat

Other conditions

Important: FlowMat helps plan classes, but it does not replace a health professional’s judgment. If in doubt about a student, ask their treating doctor.