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 1-to-1

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

(65) 6996 4396 today or sign up below.

Benefits of Core Exercise for New Mums

Postnatal Pilates 1-to-1

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

(65) 6996 4396 today or sign up below.

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

(65) 6996 4396 today or sign up below.

Small Pilates Group Classes

Prenatal Pilates Group

What sets our Prenatal Group Classes apart is you will have access to different Pilates equipment such as the reformer, trapeze table and chair. What you will receive:

  • Pilates exercises to strengthen core muscles and tone the pelvic floor; reduce the risk of diastasis recti and low back pain
  • Using different Pilates equipment such as at the reformer, trapeze table and chair
  • Stretch upper body and improve range of movement
  • Improve arm and leg strength; feel stronger and less tired
  • Exercise in a small class ratio of 4 participants max to 1 instructor; receive the attention you need
  • Workout Intensity: low to moderate

Don’t Wait, Schedule a Trial Today

(65) 6996 4396 today or sign up below.

Due to the small class sizes, slots are limited. So don’t wait, reserve your slot today!

See Class Schedule

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    Didn't Ache Much During Pregnancy, Minimal Water Retention

    Attended Move Therapy’s Pre-natal Pilates sessions from my second trimester onwards. Each session was very helpful in improving my posture (e.g. walking gait) and provided me with ample opportunities to have a good stretch and build muscles. With the regular Pilates sessions, I didn’t ache much during my pregnancy and had minimal water retention. May is an extremely good instructor as she is patient, provides clear instructions and is very attentive to students’ posture. I have benefited much from the sessions and will highly recommend the sessions. Can’t wait to return for more!

    Prenatal Pilates Leave Me Feeling Lighter, Stronger, Better

    May has been helpful, professional and flexible in tailoring each Duet session to my needs as I prepared for labour. I always leave the studio feeling lighter, stronger and with a better posture.

    Prenatal Pilates Helped Me So Much

    I was about 5 to 6 months pregnant when I joined Prenatal Pilates. It has helped me so much. I had no leg swelling for this pregnancy unlike my first and my posture improved tremendously. And I’ve to say, my blood circulation was good as well. May was very accommodating and helped with each exercise. I intent to continue once I deliver for the Postnatal Pilates.

    Looking Forward to More Sessions

    Had my first trial session with May for Prenatal Pilates and I want to thank her for being patient, encouraging and also to help work on target areas. Appreciate the customised exercises for my own condition and looking forward to more sessions going ahead as I prepare for labour.
    Xin Yi

    Postnatal Pilates, Would Recommend

    I'd private sessions with May for Postnatal Pilates. I have enjoyed & benefited from them. May is both knowledgeable & professional. Would recommend!
    Sharon T

    Backache From Pregnancy Went Away

    I had a really bad backache during pregnancy and after my first session, the pain went away and I felt so much better. Really patient and caring instructor! Highly recommended!

    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