Pre- and Post-natal Reformer Pilates

Why Pre & Postnatal Reformer Pilates with Zen Womens Health?

Motherhood is a transformative journey, bringing significant changes to your body. Our Pre and Postnatal Reformer Pilates classes are designed to support women at every stage of pregnancy and postpartum recovery with safe, effective, and nurturing exercises that strengthen and empower.

These exclusive classes are overseen by Dr. Monica Zen, an obstetrician and certified fitness professional, ensuring safe and effective exercises for you and your baby. Our experienced Pilates instructors collaborate with Dr. Monica Zen to ensure your safety and progress.

Our classes provide a great opportunity to build strong connections, share experiences, and grow together in a supportive environment.

What is Pre and Postnatal Reformer Pilates?

Pilates is a low-impact exercise method focused on core strength, flexibility, and balance. Pre and Postnatal Reformer Pilates offers tailored routines that address the unique needs of pregnant and postpartum women. Our expert instructors modify traditional Pilates techniques to ensure safety while providing all the benefits of Pilates, helping you:

  • Strengthen Core Muscles: Maintain or regain core strength to support your back and growing belly during pregnancy and post-birth recovery.

  • Improve Posture: Adjust your posture as your body changes to minimize strain and discomfort.

  • Relieve Pregnancy Aches: Reduce common discomforts like back pain, pelvic pressure, and swelling with gentle, targeted movements.

  • Enhance Flexibility: Keep your body agile during pregnancy and improve mobility postpartum.

  • Reduce Stress: Experience a sense of calm through controlled breathing and mindful movement.

Benefits of Prenatal Pilates

  1. Prepare for Labor: Strengthening your pelvic floor and core helps prepare your body for childbirth, potentially reducing labour time and discomfort.

  2. Safe & Adaptable: Exercises are tailored to your trimester, ensuring that each movement is safe for both you and your baby.

  3. Increase Energy: Boost your energy levels with gentle, low-impact movements designed to keep you feeling strong and energized.

  4. Promote Circulation: Pilates enhances blood flow, reducing swelling in the legs and feet and helping to prevent varicose veins.

  5. Build Stamina: Build endurance to prepare for both the physical demands of labor and the joys of early motherhood.

Benefits of Postnatal Pilates

  1. Core Recovery: Postnatal Pilates helps restore your core strength after childbirth, addressing diastasis recti (separation of abdominal muscles) and improving overall stability.

  2. Pelvic Floor Strengthening: Strengthen your pelvic floor muscles to regain bladder control and support internal organs, promoting faster healing.

  3. Posture Correction: Re-align your body after the physical toll of pregnancy, breastfeeding, and carrying your baby.

  4. Reconnect with Your Body: Gentle, mindful movements help you reconnect with your body and rebuild strength from the inside out.

What to Expect

  • Expert Oversight: Our programs are overseen by Dr. Monica Zen, an obstetrician and certified fitness professional, ensuring safe and effective exercises for you and your baby.

  • Personal Attention: Small class sizes provide individualized support and a nurturing community. One on one private classes are also available if preferred.

  • Qualified Instructors: Our experienced Pilates instructors collaborate with Dr. Monica Zen to ensure your safety and progress.

  • Beginner-Friendly: Classes are suitable for all fitness levels, with tailored modifications for your needs.

  • Meet Other Mums or Expectant Mums: Our classes provide a great opportunity to connect with other expectant and new mums or mums-to-be, building a supportive network during this exciting and challenging time.

 

Class Options

Prenatal Pilates Classes

  • Focus on maintaining strength, flexibility, and preparing your body for labour and delivery.

  • Weekly sessions available throughout pregnancy.

Postnatal Pilates Classes

  • Helps you recover from childbirth and regain core strength, stability, and endurance.

  • Classes available with options to bring your baby along.

  • modifications for your needs.

 

Pricing

Small Group Classes:

$180 for 4 classes ($45 per class) with a minimum of 2 participants per class to proceed (maximum of 4 participants per class).

Private Classes: 

$280 for 4 private 1 on 1 classes ($70 per class) fully customised to your needs.

Classes are 50 minutes in duration.

Who Can Join?

Prenatal Classes: Suitable for all stages of pregnancy. Our instructors are trained to modify exercises for your specific trimester and fitness level. No prior Pilates experience is needed.

Postnatal Classes: Ideal for mums who are at least 6 weeks postpartum and have clearance from their healthcare provider to resume physical activity. Newborn babies are welcome.