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Designed for pregnancy, the 28-Day Prenatal Pilates Challenge is an immersive, beginner-friendly experience that brings the Pilates studio to your home with expertly crafted Pilates workouts that help you move with intention and feel better in your body. Join me in this safe, simple workout challenge specially designed to help you stay consistent, ease discomfort, and feel prepared for labor. In just 15-30 minutes a day, you’ll strengthen your core, reduce discomfort, and prepare for childbirth and postpartum recovery.

28 Days of Prenatal Pilates blog cover.

Workout Programs  •  Pilates Workout Calendars

28 Days of Prenatal Pilates: Gentle Workouts for a Healthy Pregnancy

By: PILATESBODY by Kayla

You’re growing a tiny human — and that’s no small task. But staying active during pregnancy doesn’t have to feel overwhelming or unsafe. Whether you’re navigating your first trimester or nearing your due date, this free 28-day prenatal Pilates challenge on YouTube is here to help you feel strong, supported, and confident in your changing body.

Designed with real moms in mind, this prenatal workout plan fits into your busy schedule and adapts to every stage of pregnancy. Each workout is short, safe, and effective — helping you strengthen your core, reduce discomfort, and prepare for birth and postpartum recovery.

This post includes affiliate links. I do earn a commission for products purchased using these links (at no additional cost to you). Thank you for supporting PILATESBODY by Kayla, making the content you see on this blog possible.

JUMP TO WORKOUTS

Don’t miss out on this FREE 28-Day Prenatal Pilates Challenge on YouTube

This free prenatal workout program includes 28 guided videos that focus on total-body strength, posture, deep core, and pelvic floor support — all in just 15 to 30 minutes per day.

You’ll get full access to workouts you can do at home with minimal equipment, plus a downloadable calendar and support from a community of other moms-to-be. Whether you’re staying active between work calls or chasing a toddler, this program was made for your real life.

All you need is a mat, internet access, and a few small pieces of equipment to get started. Press play and go — no prep or planning required.

LET’S GET STARTED

Download Your FREE Workout Calendar

Start the Prenatal Pilates Challenge today! Download your Free Prenatal Pilates Workout Calendar PDF with direct links to each of the At Home Prenatal Pilates Beginner Workouts

Free 28-Day Prenatal Pilates Workout Plan - Daily Workout Calendar PDF - PILATESBODY by Kayla
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Why Prenatal Pilates Is the Best Workout for a Strong and Healthy Pregnancy

Prenatal Pilates is one of the most trusted and recommended forms of movement for expecting moms — and for good reason. It’s gentle on the joints, minimizes diastasis recti, adaptable for all trimesters, and helps relieve common pregnancy discomforts while building functional strength.

Here’s how prenatal Pilates exercises support your pregnancy:

  • Strengthens your deep core and pelvic floor for labor and postpartum recovery
  • Maintains lean muscle in your arms, legs, and glutes
  • Improves posture and flexibility as your body grows
  • Reduces back pain, tension, and other pregnancy-related aches
  • Supports circulation, breath control, and energy levels
  • Promotes a smoother birth and faster postpartum recovery

Even better? A clinical study published in BMC Pregnancy and Childbirth found that Pilates during pregnancy significantly reduced labor pain intensity, shortened the active and second stages of labor, and increased maternal satisfaction — all without causing complications for the mother or baby. Pilates isn’t just good movement — it’s smart preparation for one of the biggest events of your life.

What Equipment Do I Need for the Prenatal Pilates Challenge?

This challenge is designed to be simple and accessible from home or on the go. Here’s what you’ll need:

  • Exercise mat
  • Light dumbbells (3–5 lbs)
  • Heavy dumbbells (8–10 lbs)
  • Gliders
  • Booty band
  • Foam roller

Not sure where to find this gear? You can shop Kayla’s favorite options in the PILATESBODY by Kayla Amazon Shop. You can still follow along without every piece — modifications are offered in every workout so you feel confident with what you have.

Disclaimer: PILATESBODY by Kayla is a participant in the Amazon Associates Program. Which means I earn a small commission if you shop using the link above (at no additional cost to you). All opinions are my own. Thank you for supporting PILATESBODY by Kayla!

28 Days of Prenatal Pilates.

What Is Included in the Prenatal Pilates Challenge?

This prenatal workout plan is more than a playlist — it’s a complete at-home workout challenge designed to help you stay consistent, ease discomfort, and feel prepared for both labor and postpartum.

Here’s what’s included:

  • Full-length prenatal Pilates workouts (15–30 minutes each)

  • Safe, follow-along videos with trimester-friendly modifications

  • A printable 28-day PDF workout calendar to stay on track

  • A progressive plan to build strength, stability, and mobility

  • Lifetime access to the PILATESBODY Challengers VIP Community for encouragement and support

  • Built-in pelvic floor and core training to prep your body for delivery and recovery

You don’t have to figure it out alone — every video is guided by certified Pilates instructor Kayla and designed with safety, simplicity, and results in mind.

28 Day Prenatal Pilates Challenge.

How This Prenatal Workout Program Helps You Stay Active and Prepare for Labor

This prenatal Pilates workout program was created with busy, real-life moms in mind. Whether you’re managing work, morning sickness, or mom duties with older kids, the goal is to help you move with intention and feel better in your body.

Here’s how this plan supports you:

  • Strengthens the muscles that support labor and recovery
  • Maintains mobility and reduces pain in hips, back, and pelvis
  • Builds endurance and breath control to support contractions and pushing
  • Helps you feel more connected to your body and baby
  • Encourages movement in a way that feels energizing — not exhausting

Each video is short, clear, and realistic. No fluff, no pressure — just empowering workouts that help you feel your best.

Join the Prenatal Pilates Challenge: A Fun & Supportive Way to Stay Fit During Pregnancy

This free 4-week prenatal workout challenge is for expecting moms who want to stay active, strong, and supported from the inside out — without spending hours at the gym.

You’ll get:

  • Instant access to 28 guided workouts

  • A complete pregnancy workout routine you can actually stick to

  • A flexible, feel-good program that adjusts to your energy and schedule

  • A community of other moms-to-be cheering you on

Join today and start your journey toward a stronger, more confident pregnancy — one movement at a time.

👉 Click here to join the free 28-Day Prenatal Pilates Challenge on YouTube

Precautions and Things to Avoid While Pregnant

As your body grows and adapts to pregnancy, it’s important to move with care. During this time, your body releases hormones that relax the connective tissues around your joints, increasing mobility and flexibility — which can also lead to misalignments, discomfort, or injury. Your center of gravity shifts, and movements that once felt easy may now feel awkward or unstable (source: Sandgate Physical Health Clinic).

Here are some things to avoid during your prenatal workouts:

  • Lying flat on your back for extended periods (especially after the first trimester)
  • Deep twisting or crunching movements
  • Any exercise that causes pain or pressure in your abdomen
  • Holding your breath or straining
  • High-impact, unstable, or overly intense movements

Always listen to your body and consult your healthcare provider before starting or continuing any prenatal fitness routine.

If you need more guidance on exactly when it’s okay to do what, Melissa Connolly, a Pilates instructor on Pilates Anytime and Balanced Body faculty member, offers a helpful Trimester-by-Trimester Guide to Prenatal Pilates that walks you through how to adjust your workouts safely and effectively at every stage.

Frequently Asked Questions About the 28-Day Prenatal Pilates Challenge

Is prenatal Pilates safe during all three trimesters?

Yes, with proper modifications. This challenge includes trimester-friendly workouts and variations to keep you comfortable and protected every step of the way especially in the third trimester.

Pilates can be a safe and beneficial practice for parents-to-be. “Just be very mindful of how your body feels during the moves—avoid being on your back and remember your job is to protect the fragile package in your uterus,” says Christine Greves, MD, FACOG, an ob-gyn at the Orlando Health Women’s Institute.

As always, consult your healthcare provider before beginning any new workout routine during pregnancy.

How often should I do prenatal Pilates?

Aim for 4–6 days per week, depending on your energy level. The challenge is designed to offer consistency without burnout, so you can stay active while honoring how your body feels.

What are the benefits of following a prenatal workout program?

Following a prenatal workout plan provides structure, accountability, and safe progressions. It helps maintain strength, eases discomfort, and prepares you for a smoother labor and postpartum recovery — without the stress of figuring it out on your own.

Do I need equipment for a prenatal Pilates workout?

Yes, you’ll need an exercise mat, light and heavy dumbbells, gliders, a booty band, and a foam roller. However, modifications are always offered, so don’t worry if you’re missing a piece — you can still get a great workout.

Can I start a prenatal Pilates challenge if I’ve never done Pilates before?

Absolutely. This challenge is beginner-friendly and designed for all fitness levels. Each video includes step-by-step guidance and safe modifications so you can feel confident and supported from day one.

A Complete Prenatal Fitness Plan for All Stages of Pregnancy

28-Day Prenatal Pilates Challenge

Free 28-Day Prenatal Pilates Workout Plan - Daily Workout Calendar PDF - PILATESBODY by Kayla

How do I download and use the program’s Free Pilates Workout Calendar PDF?

Ready to embark on a transformative journey? Introducing the 28-Day Prenatal Pilates Beginner Challenge – your ticket to a stronger, more vibrant you with a unique Pilates experience! Here is how you get started today!

How to Download the Daily Pilates Workout Calendar PDF

  1. Download the 28-Day Prenatal Pilates Beginner Challenge PDF by Clicking here.
  2. Save the workout calendar to your mobile device home screen for easy access: 
    1. Open this workout calendar PDF in the safari browser on your phone 
    2. Tap the bottom arrow in  the center of your screen. 
    3. Select “add to Home Screen”. 
  3. OR Save this workout calendar to your computer desktop or iPad if you plan on working out each day using a larger screened device! 

How to Use the Daily Pilates Workout Calendar PDF

  1. Hover over and then click on the bold text each day to access the full workout video, or scroll down to find the daily workouts for week 1 below! 
  2. You can also access all of the at home workout videos on this workout challenge calendar on YouTube via this playlist: 28 Day Prenatal Pilates Challenge
  3. Share your daily workouts with me by tagging @pilatesbodybykayla on social and “pin” the daily workouts on Pinterest so you can do them.

Get Started with Day 1 Workout: Lower Body & Core

Featured In the Prenatal Pilates Challenge:

best-pilates-mat-on-amazon-Feetlu-yoga-exercise-mat-at-home-youtube-workouts-

Exercise Mat with Strap

CLICK HERE TO SHOP
Neoprene hand weights set.

2-5 lb Dumbbell Set

CLICK HERE TO SHOP
best-medium-dumbell-set-neoprene-workout-dumbbell-set-for-pilates-at-home-workout-exercises-beginners

5-12 lb Dumbbell Set

CLICK HERE TO SHOP

Foam Roller

CLICK HERE TO SHOP
THERABAND Resistance Band Set for Pilates.

Resistance Bands

CLICK HERE TO SHOP
STOTT-PILATES-Mini-Stability-Ball-for-pilates-and-full-body-workouts

Pilates Ball

CLICK HERE TO SHOP
best-pilates-stability-ball-breastfeeding-stretches-for-back-neck-shoulder-pain

Stability Ball

CLICK HERE TO SHOP

Ready to Feel Strong, Supported, and Confident Through Every Trimester?

Pregnancy is a beautiful journey, but it can also feel overwhelming — physically, mentally, and emotionally. This 28-day prenatal Pilates challenge was designed to help you take care of you, so you can move through each day feeling more grounded, capable, and connected to your body and baby.

Whether you’re new to Pilates or just need a plan you can stick to, this program gives you the tools, structure, and support to stay consistent — without the stress. You’ve got this, mama. And I’ll be with you every step of the way.

👉 Click here to join the free 28-Day Prenatal Pilates Challenge on YouTube and start moving with purpose today.

Your Friend & Pilates Expert,

Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand

Free 28-Day Prenatal Pilates Challenge

4 weeks of pregnancy-safe at home Pilates workouts for every trimester to strengthen your core, pelvic floor, and total body during your pregnancy. Download your Free Pilates Workout Calendar PDF to get started today!

YES, I WANT IT!
Free 28-Day Prenatal Pilates Challenge YouTube for Every Trimester Strong Mama Workouts Pilates Body by Kayla
Free 28-Day Prenatal Pilates Challenge YouTube for Every Trimester Strong Mama Workouts Pilates Body by Kayla

Free 28-Day Prenatal Pilates Challenge

4 weeks of pregnancy-safe at home Pilates workouts for every trimester to strengthen your core, pelvic floor, and total body during your pregnancy. Download your Free Pilates Workout Calendar PDF to get started today!

YES, I WANT IT!
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Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.

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