Myth: During pregnancy, one should maintain physical rest and avoid intense exercise. The evidence shows the opposite – properly dosed yoga and adapted Pilates improve well-being, strengthen the core, and can even positively influence the course of childbirth. At the same time, it's essential to note that not every movement is appropriate. Those who know the rules of the game use training as a lever for energy, stability, and mental strength – precisely when it matters most.

Yoga and Pilates are both mindful forms of movement, but they differ in focus and goal. Yoga combines postures, breath, and conscious relaxation; it improves flexibility, balance, and nervous system regulation. Pilates targets the core musclesdeep trunk muscles that stabilize the spine and pelvis, stabilizes the pelvisbony ring of the hip bones and sacrum, and supports an upright posture. During pregnancy, priorities shift: The hormone relaxinmakes ligaments more elastic but increases instability loosens tissues, the abdominal circumference increases, and the spine compensates with a more pronounced lordosis. Therefore, the goal is not "more stretching" but "better control and meaningful mobility." An important focus is the prevention of diastasis rectiseparation of the rectus abdominis muscles along the linea alba. This is achieved through breath-supported activation of the deep layers (diaphragm, pelvic floor, transversus abdominis) rather than through strong abdominal bracing or extreme backward bending. Mental health is equally important: Mindfulness reduces stress responses, stabilizes moods, and strengthens the bond with the child – an often underestimated performance factor in the daily life of expectant mothers.

Adapted Pilates can alleviate back pain, increase hip stability, and improve sleep quality – relevant effects for energy and performance in daily life ^[1]. Yoga enhances pelvic mobility, particularly the widening of the pubic angle, which can enlarge the pelvic outlet and shorten labor duration ^[2]; clinical data also report fewer interventions, more favorable birth weights, and better Apgar scores ^[3]. Mindfulness programs during pregnancy significantly reduce anxiety and negative effects, improving well-being and the connection to the fetus – even in digital self-help formats ^{[4] [5]}. At the same time, it is crucial to avoid risky movements: Pilates exercises with intense abdominal stretching or high intra-abdominal pressure can promote diastasis recti – a targeted selection protects the abdominal wall and supports postpartum recovery ^[6]. Training thus becomes a precise tool: mobilizing where it helps; stabilizing where it protects; calming where the mind is racing.

An eight-week tele-Pilates program adapted to pain and fitness levels showed increased hip strength, reduced interference from back pain, and better sleep quality in pregnant women compared to the control group – a practical implication that structured, moderate Pilates has an effect in everyday life ^[1]. Simultaneously, a randomized setting with Hatha yoga beginning at week 26 demonstrates that regular sessions can improve the course of labor: fewer inductions and birth injuries, shorter labor duration, and better newborn metrics – relevant outcomes that go far beyond "feel-good gymnastics" ^[3]. On the mechanical side, an intervention measurement shows that yoga increases the opening of the pubic angle in an abducted leg position; this anatomical change can widen the pelvic outlet and facilitate the birth canal ^[2]. Additionally, a mindfulness-based intervention in the third trimester in a pilot RCT with follow-up until postpartum distinctly reduced anxiety and negative moods ^[4]; a digital, mindfulness-based app intervention further improved mindfulness, mental health, and maternal-fetal bonding – with indications of a pathway through increased mindfulness and reduced depression ^[5]. Together, these studies show that physical engagement, targeted mobility, and mental training intertwine – with measurable effects on pain, sleep, labor, and psychological well-being.

- Choose a pregnancy Pilates course focusing on core stability and hip control; two sessions per week of 45–60 minutes are a good start. Pay attention to breath-oriented activation (exhalation = gentle core tension) and avoid strong abdominal bracing or extreme backward bends ^[1].
- Eliminate exercises with intense abdominal stretching (e.g., aggressive backbends, "Hundred" with strong abdominal pressure) in favor of side-lying variations and quadruped stabilization to avoid worsening diastasis recti ^[6].
- Integrate 10–15 minutes of mindfulness meditation daily: comfortable seated position, focus on the breath, gentle extension of the exhalation. The goal is state management – less anxiety, more clarity in the third trimester ^[4] and sustainably improved mood via app-supported programs ^[5].
- Use gentle yoga stretches for pelvic mobility: butterfly sit, wide knees in squat with support, cat-cow for the pelvis, held hip openers with moderate intensity – especially in the third trimester, to support the pelvic outlet functionally ^{[2] [3]}.
- Seek community: Join a group of expectant mothers practicing yoga/Pilates – whether an on-site course or an online forum. Sharing lowers stress, increases motivation, and stabilizes mood, similar to structured support measures in studies ^[7].

The coming years will clarify which combination of core training, targeted pelvic mobility, and digital mindfulness has the greatest impact on labor and mental resilience. Personalized, trimester-specific protocols are expected – including app feedback and wearables – that further enhance safety, effect size, and practicality.