Pre & Post natal Pilates

Find out more about how we can support your journey, from Prenatal and Postnatal Physiotherapy to Prenatal and Postnatal Massage.

“The best workout I’d had since finding out I was pregnant – I left satisfied I’d worked hard, but confident that it had been good for both me and the baby.”

– Laura Coppock, Bodyfit

Why come to Prenatal Pilates

Why Come?

Pregnancy is a time of significant change for the body. With a focus on core stability, strength and overall fitness, our PreNatal classes are an excellent way to help your body cope with the changes you’re undergoing and prepare it for the stresses to come.

However if you prefer to continue attending standard classes, you can do so as long as you follow our guidelines below.

  • – Heart monitors

    Our priority is your and your baby’s safety. As a precaution, if you want to attend beginners or intermediate classes when pregnant, we strongly recommend you wear a heart monitor during your sessions. You are welcome to bring your own; alternatively they are available to buy at Reception.

  • – Existing clients

    If you’d like to continue with our standard classes, you will need to book a PreNatal Assessment PT by week 12 at the latest to help you learn the necessary modifications to your programme.

    If you want to continue cardio training beyond this time, we recommend that you only do so via Personal Training sessions.

    Advanced, Cardiolates, Barre, Yoga & HiiT Classes:
    You should not attend these classes if you are pregnant. You may continue at Intermediate level until week 12 at the latest, before regressing to Beginners or PreNatal sessions.

    You may continue at Intermediate level until week 12 at the latest, when you should move to Beginners or PreNatal Classes.

    You are welcome to attend either Beginners or PreNatal classes throughout your pregnancy (you should not start after 29 weeks). However, if you opt to continue with Beginners classes you should complete the PreNatal Assessment PT by week 12.

  • – New PreNatal clients

    1 – 12 weeks:
    You are welcome to join Beginners or PreNatal classes. If you opt to continue with Beginners classes into your second trimester you should complete the PreNatal Assessment PT by week 12.

    13 – 28 weeks:
    You are welcome to join Beginners or PreNatal classes, after completing a PreNatal Assessment PT. (Please note, permission to join classes will be at your PreNatal Assessment Trainer’s discretion).

    29 – 40 weeks:
    It is not suitable to commence Beginners, PreNatal or Personal Training Sessions at this stage of your pregnancy.

    Please note: Pregnancies progress at different rates so all timings are necessarily approximate. Please consult your Trainer regularly; for your and your baby’s safety, you may be advised to reduce the frequency and/or intensity of your classes sooner than is detailed above

  • Post Natal clients

  • – Online Prenatal Classes
    (on-demand and streaming)

    If you are planning to take part in online classes, it is your responsibility to ensure that it is safe for you to do so, as we are not able to assess you, or ensure that our guidelines are followed, in the same way that we can in Studio.

    Before joining an online class, whether on-demand or streamed, you must read our online prenatal guidelines.

Is it right for me?

Mothers-to-be who regularly exercise their core muscles can expect to experience shorter labours and reduced lower back and pelvic pain. Only exercises that are completely safe for mother and baby will be performed.

Please note if you’re in your 3rd trimester and have not attended classes during the earlier stages of your pregnancy, it’s not safe to start now.

What will it be like?

Varied, and less intense than our standard classes. PreNatal classes are structured around the changing requirements of a developing pregnancy to provide an effective workout from the first trimester through to full term, all the while staying completely safe for mother and baby.

Please note that, as with all our Reformer-based classes, you will need to wear gripsocks for this class. (If you don’t have any, they are available to buy at Reception.)

What will Prenatal Pilates be like
Benefits of Prenatal Pilates

Results & Benefits

By retraining your muscles to activate properly, you will be able to cope more easily with the rigours of labour and childbirth, and the demands of the months to follow.

The classes will also help boost your immune system and circulation, and provide the energy levels needed to enjoy your pregnancy more fully and prepare better for labour.

What’s more, attending classes throughout pregnancy will help you get back in shape faster after childbirth.

Book Prenatal Assessment View Studio Classes
Beginners Pilates

Post Natal clients

If you’re looking to return to exercise, we're here to help you.

Our classes offer a safe and effective way to recover from pregnancy and childbirth – helping you regain your abdominal strength, realign imbalanced posture and reduce scar tissue.

The classes also provide both mental and physical benefits that allow new mums to cope better with the demands of motherhood. Not only do they help your body adapt to the postural demands of caring for a newborn, they also help to manage stress at a time of significant change.

When you’re ready, we’d love to see you in the Studio. You can begin exercising with us again (Beginners classes only initially) once your Doctor has given you the go-ahead. Please note that we follow the official recommendation for recommencing Pilates; a minimum of 6 weeks for a natural birth and 8 – 12 weeks post caesarean.

  • – New Post Natal Clients

    If you’re new to Ten, and you’re less than 6 months postnatal, we recommend booking a PT session (minimum of 30 minutes) before your first class back.

Book PT session View Beginners Classes