Prenatal & Postnatal Pilates

If you are pregnant and feeling tired most of the time, meeting the recommended goal of 150 minutes of moderate aerobic exercise a week during pregnancy may seem impossible. The Prenatal Pilates sessions are designed to help you exercise and increase your energy level. They also help you cope with the demand of labour by keeping your core and other muscles strong.

Move seamlessly into the Postnatal Pilates sessions after delivery to get back into shape. Doing core exercise also helps the abdomen repair and recover postpartum.

Women are strongly encouraged to exercise during pregnancy. Regular exercise reduces low back pain, eases constipation, lessens the risk of diabetes and promotes a healthy weight gain while being pregnant.


Another benefit of exercise is, core exercise in particular, reduces the risk of diastasis recti, a common occurrence during pregnancy. Diastasis recti is a condition where there is a separation of the abdominal muscle at the centreline of the abdomen.

Men may also suffer from diastasis recti, but the condition occurs more frequently in women due to the trauma on the abdominal muscle during pregnancy. Pressure from the growing uterus often results in a separation of the abdominal wall at the centre where the navel is located. Diastasis recti affects two out of every three pregnancies in the third trimester, with some studies indicating an even higher incidence in pregnancies.

Diastasis recti is common in pregnancies, yet not much research is available on the condition. But what is known is core exercise significantly reduces diastasis recti during pregnancy.  Strengthening the deep abdominal muscles have also shown to help resolve diastasis recti postpartum.


Diastasis recti is expected to resolve on its own after delivery, but it is not always the case. A study in Norway shows diastasis recti is still present in one-third of women a year after giving birth.

It is believed diastasis recti persists even longer than a year. Several women’s health issues such as, a feeling of weakness in the abdomen, a stubborn tummy bulge that won’t go away, low back pain, hernia and urinary incontinence have been linked to diastasis recti. It seems a weakened abdominal muscle brought on by pregnancy has a longer term effect on women’s health.

Research still lags in the area of diastasis recti, but what is exciting is we are only beginning to realise the benefit of core training for pre- and postnatal care, and for women’s health in general.


It’s in Pilates studios where we see the benefits of core exercise happening and where science hasn’t caught up. If strengthening the core reduces diastasis recti, what it means is core exercise can also be used to treat other surface injuries and scars on the abdomen. The knitting effect created by core contraction, which closes the separation of diastasis recti, can also be used to close wounds and repair scars from Cesarean section or other surgeries, or trauma to the abdomen.

It is possible in the future, core training would give plastic surgery a run for the money. Instead of plastic surgery, you may opt for core exercise to tighten the abdomen and remove scars.

What we also see in Pilates studios is, they do not have to be fresh scars. Abdominal scars and stretch marks, which have been present for sometime, can also be reduced with core exercise. The exercise has brought joy to women who have had the scars for years, which has been incredible to watch. One of the leading advocates of core exercise for women’s health and fitness is Carolyne Anthony. The Malaysian-born, Chicago-based Pilates instructor and educator has done a lot of good work in the area. She has shown core exercise reduces abdominal scars and pelvic instability, and releases long-held tension in the body.


Pilates is the exercise method which popularised core training. Today, Pilates studios are still breaking new grounds on how to train core more effectively. If you’re looking to strengthen your core muscles, try Pilates today. Please select from below the programme that best suits you:

Pilates for New Mothers

Benefits of Core Exercise for Mums to Be

Prenatal Pilates

Having a baby is one of the happiest moments in a woman’s life. It is also a time where she experiences dramatic changes in her body. What you’ll receive from the 1-to-1:

  • A personalised session to strengthen the core and tone the pelvic floor; reduce diastasis recti, ease low back pain
  • Improve arm, back and leg strength; strengthen the body for the energy needed during delivery
  • Access to Rehabilitation Manual Therapy to loosen tension on the neck, shoulders and upper back, common areas of pain during pregnancy
  • Stretch the legs and ankles on the Pilates reformer; prevent leg cramps
  • Flexible timing to suit your schedule, so you rarely miss a session
  • Feel better and less tired

Don’t Wait, Schedule A Trial Today.

Benefits of Core Exercise for New Mums

Postnatal Pilates

Returning to the pre-pregnancy figure is on every woman’s wish list after pregnancy. What you’ll receive from the 1-to-1:

  • Core exercise to tone and strengthen the abdomen postpartum; reduce diastasis recti, low back pain, incontinence and pelvic floor instability
  • Build lean muscles, get back into shape
  • Access to Rehabilitation Manual Therapy: find relief from neck and shoulder, hip or back pain, common areas of pain for new mothers
  • Improve sitting and standing posture; help you manage the long hours of carrying the new born, and getting back to work
  • Flexible timing to suit your schedule, so you rarely miss a session; improve with regular practice
  • Feel better and stronger

Don’t Wait, Schedule A Trial Today.

Share the joy of Pilates

Pilates Duet

Parenthood can also be tough on new Dads. Why not share the benefits of doing core exercise with your husband or significant other? 

  • Strengthen the core and stretch the body in a programme designed for you both. Find a better match between your need and interest, and the exercise
  • Reduce low back pain, improve flexibility; avoid injury
  • Flexible timing to suit both your schedule, so you rarely miss a session; improve with regular practice
  • Build lean muscles get back into shape
  • Improve sitting and standing posture; help you manage the long hours of carrying the newborn, and getting back to work
  • Exercise at a pace that suits you both; improve faster, never get bored
  • Share the pain when you do difficult exercises together, and the joy when you improve together

Don’t Wait, Schedule a Trial Today.

Small Pilates Group Classes

Group Class Pilates

Do you have no time to exercise? Then you’ll love our weekday group class to recharge and realign the body, and tone the abdomen. There are more classes to choose from in 2022! What you’ll receive:

  • An effective 50-minute workout to strengthen core muscles, stretch and tone the body
  • Scheduled in the mornings and at lunch time, take a quick break to do Pilates then continue on your busy day. Never miss a beat, feel fresh and ready to take on the rest of the day!
  • Evening classes are now available. Come stretch and strengthen the body after work
  • Improve sitting and standing posture; experience less aches and pain
  • Small group class ratio of 2 – 3 participants to 1 instructor; good for beginners
  • Receive a combination of Pilates equipment and mat exercises

See Class Schedule

Don’t wait, sign up for a trial

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    Totally Happy, Find Relief From Back Pain

    May is an amazing instructor and her Pilates sessions are very relaxing! She helped me relieved my back pain due to my first pregnancy since 4 years ago with only a few sessions. Totally happy with the result and looking forward to attending more sessions!

    Started Pilates During Pregnancy

    First try at Pilates when I found out about my pregnancy! Instructor May is patient and encouraging, she takes extra care as I approach my due date. Also, studio is clean and hygiene!

    A Wonderful Experience, Prenatal Pilates

    I started doing Prenatal Pilates with May in my second trimester. Although it’s my first time, May has made Pilates very easy and comfortable to pick up and she is always very attentive to my postures during class. Thank you for the wonderful experience and I highly recommend for any mummies to-be looking for prenatal exercise (:
    Hui Ying

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