Pre & Postnatal Exercise Classes$25-$185
Exercise Specialists to Help You Before and After Pregnancy
Pregnancy and birth is physically demanding on your body. Our personal trainers are specialists in pre and postnatal exercise and can help greatly reduce pain and discomfort while strengthening your body. We also work closely with a team of physiotherapists as needed, who are also available for referral.
For our postnatal exercise classes, we use exercise techniques to reactivate and strengthen deep abdominal muscles after pregnancy. Please note that our personal trainer will assess you for diastasis recti (DR) and monitor you frequently during classes.
Postnatal Exercise Class Schedule:
Wednesday – 12.15pm on Sentosa
Thursday – 9.15am at Botanic Gardens
Saturday – 8am at Botanic Gardens
Prenatal Exercise Class Schedule:
Saturday – 9am at Botanic Gardens
I'm going on holiday so I won't be able to use up my package in time. Can I do anything?
Please contact us so we can work this out with you!
I signed up to a class but I can't make it! What is the cancellation policy?
Please let us know within 24 hours if you cant make the class – if you cancel within 24 hours unfortunately you will still be charged/ the class will still be counted within your package. Please see our full Terms & Conditions here.
When is a class cancelled?
Classes must have a minimum of 3 participants per class to run – otherwise a class will be cancelled and you will be informed ASAP. If we cancel the class, you will be refunded and the class will not be deducted from your package.
Why is prenatal exercise so important to do?
Pregnancy is physically demanding on the body. Your center of gravity shifts, causing postural changes and muscular imbalances. Pregnancy hormones also reduce joint stability, particularly in the pelvic region. The size and load of the growing uterus weakens abdominal and pelvic floor muscles and pushes down on the lower spine, causing back pain. If not addressed correctly during exercise, these complications may become more pronounced further along gestation and hinder the early stages of recovery.
Research shows that exercising during pregnancy has numerous benefits, including:
- Less weight gain during pregnancy
- Reduced chance of gestational diabetes
- Less risk of delivery complications
- Faster delivery and post-delivery recovery
- Lower blood pressure and reduced risk of pre-eclampsia
- Mood boosting endorphins, lessening stress and anxiety
- Reduced risk of depression during pregnancy
- Reduced fatigue and improved sleep quality
- Less constipation
Why is postnatal exercise so important to do?
During pregnancy, the abdominal muscles stretch and expand to allow room for the growing baby. Diastasis Recti occurs when the rectus abdominals (our “six pack” muscles) separate along the midline, leaving the linea alba (soft connective tissue) to protrude through the gap. If left undetected or incorrect exercise prescription is given in early postnatal stages, this can cause a further widening of the gap and leaves the mother with a swollen (pregnant looking) tummy.
Whether you’ve had a natural delivery or a caesarean, the pelvic floor will have been placed under considerable pressure during pregnancy. The muscles weaken and functioning is reduced, which can cause complications such as stress incontinence. Re-educating new mothers to recruit their pelvic floor muscles correctly during exercise is essential; function should be restored before any advances are made in exercise programming. A stronger pelvic floor will also help in rectifying abdominal splitting.
The initial focus in our post-natal classes is on strengthening the deep abdominal muscles and pelvic floor (the inner unit) in order to reduce diastasis recti. Weight loss and reduction of a mummy tummy will naturally follow the creation of a stronger core.
Which postnatal class should I sign up for?
Always start with the Level 1 class – our PT’s will assess you and then if you are able to move up to Level 2 they will inform you.