FlowPilates and pregnancy (second and third trimester)
This is how FlowMat builds pilates classes for a student with pregnancy (second and third 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.
500 exercises in the catalog
Guidance for the class
Exercises FlowMat does not suggest
These are 30 of the catalog's exercises that FlowMat keeps out of the class when this condition is present.
and 18 more in the app's catalog.
Exercises that come with a warning
Examples of exercises that do appear, with the guidance the teacher gets.
Prop your torso up 30° with a pillow and shorten time on your back; change position if you feel dizzy.
Only lower as far as you can control without pressing the belly, and breathe without holding your breath.
Prop your torso up with a pillow and rest your head on the floor if your neck feels strained.
If you're in late pregnancy, try the supported bridge with a block under the sacrum, without actively holding the position.
Only roll halfway back and avoid staying flat on your back for long; change position if you feel dizzy.
Use the ball as your limit and avoid lying flat on your back for long; stop if you feel dizzy.
Reduce the forward lean and leave room for the belly; avoid holding the position too long.
If you're in later pregnancy, limit time on your back and roll to one side if you feel dizzy or pressure.
In the second or third trimester, keep the torso more upright and avoid folding deeply over the belly.
If you feel dizzy or heavy lying on your back, prop your torso up or turn onto your side.
In the second or third trimester, prop your torso up with pillows or do the seated version against a wall.
Use a chair or wall for balance and don't force the stretch.
and 213 more in the app's catalog.
How the class is adjusted
- Reps and times at 80% of normal.
- 20 seconds of rest between exercises.
- It asks for medical clearance if it is high risk.
Frequently asked questions
Can you do pilates with pregnancy (second and third 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 (second and third 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.