The 6-Week Pilates Program for Pregnancy (Second Trimester)
Stay strong, comfortable, and confident through your second trimester. Safe, pregnancy-specific exercises designed by Sophie Mercer, a clinical Pilates instructor with 4,000+ hours of teaching experience, to ease common aches, maintain fitness, and prepare your body for birth.
Your Body Is Changing Faster Than You Can Keep Up
The second trimester is supposed to be the 'golden' period — but for many women, it's when the physical challenges really begin. Your body is changing rapidly, your centre of gravity is shifting, and the aches that start now only intensify if left unaddressed.
Lower back pain that worsens every week as your bump grows and your posture shifts forward
Round ligament pain — sharp, sudden twinges that make you gasp and grab your belly
You want to stay active but you're terrified of doing something unsafe for the baby
Standard fitness classes and YouTube workouts aren't modified for pregnancy — you don't know what's safe
Hip and pelvic discomfort that disrupts your sleep and makes rolling over in bed an ordeal
You're losing core strength and you know it will make birth harder and recovery longer
Six Targeted Approaches to Lasting Relief
Pregnancy Back Pain Relief
Targeted exercises to counteract the postural shift caused by your growing bump, reducing the lower back strain that plagues most pregnancies.
Pelvic Floor Preparation
Guided pelvic floor work that builds both strength and release capacity — essential for birth preparation and postpartum recovery.
Safe Core Maintenance
Pregnancy-appropriate core exercises that maintain deep abdominal strength without diastasis risk — no crunches, no planks, no breath-holding.
Hip & Pelvis Comfort
Mobility and stability work that addresses the ligamentous laxity and pelvic discomfort caused by relaxin during pregnancy.
Birth Preparation Positions
Functional exercises that practice the positions and muscle activation patterns you'll use during labour and birth.
Energy & Mood Support
Movement routines designed to combat pregnancy fatigue and support the mental wellbeing that exercise provides during this transformative time.
The Mercer Biomechanical Framework
This isn't a random collection of exercises. Every protocol is built on a proprietary biomechanical model developed across 4,000+ hours of clinical Pilates practice.
Foundation
Establish safe movement patterns, connect with your deep core and pelvic floor, and address any existing discomfort with gentle corrective work.
Strengthen
Build the muscular support system your body needs as your bump grows — glutes, back extensors, and deep stabilisers that prevent pain before it starts.
Prepare
Birth preparation positions, pelvic floor release work, and functional strength that carries you confidently into the third trimester.
Your Complete Recovery Toolkit
- Complete 6-week second-trimester Pilates program
- 24 exercises with detailed instructions and photo demonstrations
- Pelvic floor guide — both strengthening and release techniques
- Weekly progression milestones to track your comfort and strength
- Trimester-specific safety guidelines for every exercise
- Printable workout logs for every week
- BONUS: 5-minute back pain relief routine for any time of day
- BONUS: Sleep comfort positions and bedtime stretching guide
Inside the Protocol
A structured, clinical-grade document — not a random collection of exercises. Here's what's waiting for you inside.
30 pages of structured, clinical-grade programming. Get instant access →
Sophie Mercer
Clinical Pilates Instructor
I don't believe in generic programs. Every condition has specific needs, and every person deserves programming that respects that.
Sophie has spent over 15 years working one-on-one with clients dealing with chronic pain, post-surgical recovery, and movement dysfunction. With more than 4,000 hours of hands-on teaching, she has developed a deep understanding of how the body compensates, adapts, and recovers. Every Pilates Protocols program is built from this clinical experience: real progressions that work, tested across hundreds of real clients.
Certifications
Specialisations
Progressive, Not Random
Every week builds on the last. No guesswork, no random exercises — structured recovery.
Clinically Informed
Programs designed from real teaching experience with real conditions, not textbook theory.
Built for Real People
Modifications for every level. You start where you are, not where someone else thinks you should be.
What Clients Are Saying
Random YouTube Videos vs. A Real Program
Without This Program
- Generic prenatal videos that aren't trimester-specific
- Anxiety about what's safe and what isn't
- Back pain, hip pain, and pelvic discomfort worsening weekly
- Losing strength and fitness during pregnancy
- Spending £60–100 per prenatal Pilates class weekly
- Arriving at birth unprepared and deconditioned
With Pilates Protocols
- 6-week structured progression for weeks 14–27 specifically
- Every exercise screened for second-trimester safety
- Targeted relief for back, hip, and pelvic pain
- Maintaining core strength without diastasis risk
- One-time $27 investment, keep forever
- Birth preparation positions and pelvic floor work included
Your Investment in Lasting Relief
87% of successful students This printable daily routine targets the three most common second-trimester aches — back pain, round ligament pain, and hip tightness. Normally $19, yours for just $9 today.
30-Day Money-Back Guarantee
I'm so confident this program will help you that I offer a full 30-day, no-questions-asked guarantee. Try the program for a month. If you don't feel more comfortable, stronger, and more confident in your pregnancy exercise routine — email us for a complete refund. No forms. No hassle.
No hoops to jump through. No forms to fill out. Just email us and you'll get a full refund within 48 hours.
Got Questions? We've Got Answers
Is this safe during pregnancy?
This program was designed exclusively for the second trimester (weeks 14–27) and follows current prenatal exercise guidelines. Every exercise avoids supine positions after 16 weeks, eliminates loaded flexion, and includes breathing cues that protect your pelvic floor. Always confirm with your midwife or OB that you're cleared for exercise.
What if I'm a complete beginner to Pilates?
This program is designed for all levels, including complete beginners. Week 1 starts with gentle, foundational movements that require no prior Pilates experience. Every exercise includes detailed instructions and photos, plus easier modifications.
Can I start this at any point in my second trimester?
Yes. Whether you're at 14 weeks or 24 weeks, the program is designed to meet you where you are. The Phase 1 exercises are gentle enough for any starting point, and you can adjust the pace based on how your body feels.
What cushion do I need?
A standard bed pillow or pregnancy support pillow works perfectly. The cushion is used for comfort during side-lying exercises and for propping during seated work. No special equipment is needed.
Will this help with my back pain?
Back pain relief is one of the primary goals of this program. The postural correction exercises and back-specific relief routine target the exact changes causing pregnancy-related back pain. Most users report significant improvement within the first two weeks.
What if it doesn't work for me?
We offer a full 30-day money-back guarantee, no questions asked. If you don't feel it's helping, email us for a complete refund. Fewer than 3% of buyers have ever requested one.
Give Your Body the Support It Deserves Right Now
Your second trimester is the best window for prenatal exercise — and it's closing. This program gives you a clear, safe, expert-designed path to a more comfortable pregnancy, a stronger body for birth, and a faster postpartum recovery. The same approach that has helped hundreds of mothers feel confident, prepared, and powerful.
Get Instant Access — $27