Prenatal and Postnatal Pilates is adapted specifically for pregnancy and the recovery period after birth. The exercises, breathing, and equipment setup are modified to keep both mum and baby safe while addressing the changes your body goes through.

Prenatal Pilates: During pregnancy

The goal of Prenatal Pilates is to support your changing body, reduce common pregnancy aches, and prep for birth.

Key focuses:

• Core + pelvic floor: Train deep abs and pelvic floor to support the growing belly and reduce the risk of diastasis recti. No crunches or heavy “upper abs” work after 1st trimester.

• Posture: Counteract the shift in the centre of gravity. Strengthen upper back and glutes to ease back, hip, and pelvic pain.

• Breathing: Lateral breathing helps with rib flare and teaches breath patterns useful for labour.

• Modifications: No lying flat on your back after ∼16 weeks. No prone lying on belly. No deep twists or loaded flexion. Springs are often lighter to reduce intra-abdominal pressure.

Usually done in a 1-on-1 private session or one of our specialised prenatal classes with an instructor qualified in this area.

Postnatal Pilates: After birth

The goal of Postnatal Pilates is to recover and rebuild from pregnancy and delivery. Most women can start around 6 weeks post natural birth or 8–12 weeks post C-section, with doctor clearance.

Key focuses:

• Core + pelvic floor reconnection: Gentle reactivation of the transversus abdominis muscle and pelvic floor. Assess and manage diastasis recti or pelvic floor weakness.

• Posture reset: Undo “feeding hunch” and carrying posture. Strengthen upper back, shoulders, and glutes.

• Pelvic stability: Address lower back or pubic symphysis pain with controlled, closed-chain work.

• Progression: Starts very gentle. No high-impact, no heavy abdominal loading, and no intense stretching of unstable joints until tissue heals.

Why do it vs regular Pilates?

A standard reformer class can put too much pressure on the abdomen, pelvic floor, or healing tissues. Pre/postnatal Pilates removes risky moves and targets the muscles that actually need it during this stage. It is specifically taught by instructors with pre/postnatal training.

It’s the same Pilates principles — breath, control, centering — but re-engineered to keep you safe and support healing during pregnancy and postpartum.

Thinking of trying it out? Look for one of our regular Pre & PostNatal classes on our weekly class schedule.

If you’re feeling a bit shy or have specific issues you would like to address, you can also book a private 1:1 session with one of our instructors.