Pilates is quickly becoming known as the best form of exercise to do for a healthy pregnancy and postpartum recovery.  We work with partnering Obstetricians who send their clients to us because they recognize this fact.  All instructors who work with clients through this program are comprehensively certified Pilates instructors who have additional, specialized training for prenatal & postnatal Pilates.



Strengthen the Transversus Abdominis

The transversus abdominis (a.k.a. your body’s corset) wraps around the entire torso and supports the spine and abdomen. It is a key muscle used during labor, as it assists in the “pushing” process. This deep abdominal muscle also creates a slim, toned abdomen and keeping it strong during pregnancy generally helps a woman regain her pre-pregnancy shape with relative speed. Prenatal Pilates uses specific exercises to safely and effectively tone this muscle.

Strengthen & Learn to Release the Pelvic Floor

The pelvic floor muscles help support the growing uterus and battle incontinence during pregnancy. Pelvic floor exercises used in prenatal Pilates promote circulation in the pelvic area to aid in healing and improve reproductive health. In addition, Pilates will teach expecting mothers how to fully contract and how to consciously release the pelvic floor muscles, giving them better control over their newly strengthened pelvic floor.

Prevent & Ease Joint Pain

Hormones released during pregnancy allow the ligaments to soften and become more elastic in preparation for giving birth. A side effect of this biological change is instability of the joints (particularly those surrounding the pelvis) that can cause pain or discomfort. Prenatal Pilates uses specific exercises to strengthen and stabilize the muscles that surround joints, creating better bone alignment to prevent or alleviate pain.

Reduce Back Pain

Weight gain in the abdominal area, joint instability, and postural strain due to a shift in a woman’s center of gravity can create and cause back pain during pregnancy. Prenatal Pilates will focus on strengthening the deepest abdominal muscles and use gentle stretching techniques to deliver relief from these symptoms.

In addition, doing Pilates during pregnancy has been shown to:

  • Increase energy levels and promote relaxation.
  • Improve sleep quality.
  • Aid in breath control during delivery.
  • Speed the recovery period post-delivery.

Prenatal Package

20 prenatal privates (2 per week)

for $1,000

*package must be used within 10 weeks


Flatten & Strengthen Abdominals

The muscles that make up the abdominal unit are put through a great deal of stress and transformation during pregnancy and labor (even more so if a C-section is performed). Postnatal Pilates focuses on retraining and strengthening the muscles in the abdominal unit, especially the transversus abdominis, in order to restore a woman’s pre-pregnancy strength and form.

Correct Diastasis Recti (abdominal separation)

During pregnancy the growing uterus causes the rectus abdominis (the top, front layer of abdominal muscles) to stretch which can lead to diastasis recti (or abdominal separation). Postnatal Pilates uses very specific exercises and breathing techniques to aid in the correction of diastasis recti. It is important to note that exercises involving forward flexion (i.e. ab crunches or curls) are avoided during the healing process, as these exercises can worsen the condition.

Rehabilitate the Pelvic Floor Muscles

During pregnancy the softening effect of hormonal relaxants and the increasing weight of the baby places pressure on the pelvic floor muscles. Additionally, the pelvic floor muscles and ligaments are stretched during birth. This can lead to problematic systems associated with pelvic floor dysfunction. These symptoms include incontinence, pelvic pain and prolapse. Postnatal Pilates will focus on exercises that will help strengthen and tone the pelvic floor in order to reduce these symptoms.

Strengthen the Upper Body & Improve Posture

Upper back pain can often develop during pregnancy (due to hormonal relaxants and the anatomical changes that occur in a woman’s body) and worsen after the baby is born (often due to poor posture while breastfeeding and long hours holding the baby). Postnatal Pilates will focus specifically on exercises and stretches that will strengthen the upper back and arm muscles while stretching the chest muscles with the intent of decreasing discomfort, improving posture and increasing stamina.

Manage Stress & Increase Energy Levels

It is no secret that new moms (and not so new moms) are in major need of less stress and more energy. It is also no secret that regular exercise provides both. Pilates is especially beneficial for stress relief because of its focus on breath and mind/body connection. In postnatal Pilates, mothers will learn breathing techniques that they can use outside of class to reduce stress in their everyday life.

Are You Ready For Postnatal Pilates?

All clients looking to begin a postnatal Pilates program must receive medical clearance from their OBGYN. In most cases, a woman will be cleared for exercise at their 6 week postpartum check or 8 weeks after a caesarean section. A medical release is required in all instances. POSTNATAL PILATES

Postnatal Package

20 postnatal privates

for $1,000

*packages must be used within 6 months