Yoga & Pilates

A prenatal Pilates workout delivered by experienced instructor Melissa James


Prenatal mat Pilates

Time: 30 minutes

Suitable for: antenatal, active and inactive

Intensity: low-moderate

Delivered by: Melissa James on behalf of Ten Health & Fitness

Before doing this workout please read Ten’s prenatal safety guidelines HERE

At home with your kids? Visit Sport England’s Stay In, Work Out hub 

for ideas on how to be active together

If you are a qualified ante and/or postnatal instructor and have content to share, please let us know by emailing


Active: Taking part in 150 minutes or more of moderate intensity activity per week. Inactive: Doing less than 30 minutes of moderate intensity activity per week. Moderate Intensity Activity: Activity where you raise your breathing rate whilst still being able to hold a conversation. Vigorous Intensity Activity: Activity that leaves you out of breath or sweating. These activities require a large amount of effort and cause rapid breathing and a substantial increase in heart rate.


Please note that though this information is being shared through our website, This Mum Moves and our contactors and partners make no claim or representation regarding, or accept responsibility for, the reliability or safety of third party websites or services. The inclusion of a link to a third party website on this webpage does not constitute a partnership or endorsement of this third party or their content. You will be undertaking the exercises and activities linked to from our website at your own risk. This Mum Moves does not have control over the content or information provided on third party websites, or the ability to modify or update content on these websites. Please make sure to check the Terms and Conditions on any third party website or application, as the Terms and Conditions on this website will no longer apply when you leave this site. Without limiting the scope of this disclaimer, please note we have not reviewed live stream or app content.


We would like to thank the following members of the This Mum Moves steering group who supported in the content review process for this webpage:

  • Dr Marlize de Vivo - Biokineticist (HPCSA); Sports Rehabilitator, GSR (BASRaT); Senior Research Fellow, Canterbury Christ Church University
  • Dr Lou Atkinson, Lecturer, Aston University, and Lead Master Instructor, Core Health & Fitness
  • Tamsin Brooks MCSP HPC, Specialist pelvic and women’s health physiotherapist and POGP member
  • Vicky Gilroy, Projects and Evaluation Lead, Institute of Health Visiting
We would also like to extend thanks to the Active Pregnancy Foundation for their involvement in the selection and criteria development process, and Philippa Bishop, Institute of Health Visiting, for her support in reviewing content.