Feel good in your own skin.
We know that exercise can give energy, aids recovery and reduces stress, but looking after a newborn can make fitting in regular workouts a bit of a challenge. However if you can stick to a structured programme, it’s a great way to come out of the postpartum fog with a stronger version of your pre-pregnancy self. Whatever activity you choose to work into your new routine, remember to show some self-love along the way. Postnatal recovery isn’t about looking good for others, but feeling good within yourself. Keep reminding yourself that you’ve just done something miraculous – growing, nurturing and birthing a human being! So if you’ve been given the green light to exercise again (make sure you consult your doctor before you begin), here’s a list of places in Hong Kong offering some great workout options. Plus, you’ll get to meet lots of other new mamas too. Bonus!
Need some ab rehab, along with a dose of strength, stamina and endurance? BarreAmped master trainer, Karen Lim, has planned this full body workout to pay special attention to the weakened pelvic floor and lower back muscles (which take a hit during childbirth). Barre is a high-energy workout deemed safe for women after delivery. So what are you waiting for? Join a session (with a maximum of ten other mamas), to help you build muscle, tighten those glutes and get some relief from lower backache.
When: Classes begin on Wednesday, 27 February, and run every Wednesday at 11am (60 minutes)
How much: $1,400 (5-class pack), $2,600 (10-class pack)
The Lagree workout (which has been called “Pilates on steroids”) is a huge craze in the fitness world right now. Celebrities including Kim Kardashian, Sofía Vergara and Jennifer Aniston have all been bitten by the bug. H-Kore was the first studio in Hong Kong to offer this highly-efficient, high-intensity workout. The exercise session is done on a machine called the Megaformer. It’s a moving platform which works through a system of pulleys and straps, using your body as resistance. The best part about this intense full body workout is that it is easy on the joints, which is particularly important postpartum (because ligaments and tendons are more supple than usual).
A 45-minute session at either its Central or Quarry Bay location will get your heart pumping, make you stronger and have you stretching like a yogi. Need more motivation? Sign up for H-Kore’s free “Pre and Postnatal Workshop” on Thursday, 11 April.
When: Tuesdays at 11:20am and Saturdays at 8:00am
How much: $2,040 (6-class pack), $3,300 (10-class pack)
H-Kore, 3/F, Emperor Commercial Centre, 39 Des Voeux Road, Central, Hong Kong, 2441 9000, [email protected]
Flex has some great pre and postnatal class offerings, as well as an impressive array of fitness trainers, such as Andrea Ramirez (who has a background in Olympic Gymnastics and Ballet). She previously trained Cindy Crawford and Pink, so you’ll be in good company. Here in Hong Kong, she runs special classes for expectant and postnatal mamas using the strengthening techniques of Power Flow Pilates and her AndFit circuit training. The class is suitable for those in various postnatal stages, or even for those with older kids who just want to get back to the gym post-pregnancy.
When: Check out Flex’s website for its full schedule
How much: $380 (Allegro drop in), $1,600 (5-class pack), $2,900 (10-class pack)
Flex Studio Hong Kong, 3/F and 4/F Man Cheung Building, 15-17 Wyndham Street, Central, Hong Kong, 2812 6708, [email protected]
Martial Arts might sound jarring for your post-delivery fragile body, but the perception is far from reality. If practised under expert guidance, combat style training is a safe and highly effective way to get your strength, stamina, energy and abdominal muscle tone back. Lead by certified pre and postnatal fitness coach Ziggy (mama of a two-year-old boy), you’re in good hands.
Goji Elite is a holistic fitness studio located in Sai Ying Pun which offers workout classes for Mums with babies from just 2 months old, up to 18 months old. So work that pelvic floor and tone your arms and legs, while bonding with your new baby and other mums. Even better, you can schedule a trial class for free!
When: Postnatal mums and bubs, Tuesdays and Thursdays at 10:30am to 11:30pm (prenatal classes, Mondays and Thursdays, 5pm to 6pm)
How much: Trial classes are free, $300 (drop-in), $,1850 (10-class pack, expires in 6 weeks), $2,000 (10-class pack, expires in 10 weeks), $4,850 (30-class pack, expires in 16 weeks), $6,450 (50-class pack, expires in 24 weeks). Other weekly passes are also available and packs give access to all other fitness classes, contact the studio for full details
Goji Elite, 1/F, HK Plaza, 188 Connaught Road West, Sai Ying Pun, Hong Kong, 2838 3878, www.gojielitehk.com
With two kids herself, the founder and managing director of Anhao Wellness, Estelle Neve, knows a thing or two about training a postnatal body (and prenatal as well, of course!). Having lived in Hong Kong since 2007, the former French national gymnast-turned-banker returned to her fitness roots when opening Anhao and has never looked back. There is a great selection of classes on offer for every stage of your pre and postnatal body, catering to all levels of fitness.
Prenatal reformer Pilates class packages (which cater to a maximum of four mamas) can be postponed up to six months from your delivery date, while personal training sessions are tailor-made to you and can start any time from six weeks after delivery (prenatal personal training classes can be taken right up to the end of your pregnancy, health permitting).
When: Prenatal reformer Pilates classes, every Thursday at 10am; Personal training at a time that suits you, check out the full schedule for more details
How much: Reformer Pilates, $250 (trial session), $350 (1 session), $500 (private trial session), $3,200 (10-class pack), $5,800 (20-class pack)
There’s nothing more satisfying than sweat dripping down your body while you stretch and twist. And if a busy life is your excuse for skipping a workout, Inspire Yoga offers the perfect tailored solution. It has personalised yoga classes with certified instructors who can come for a one-on-one session in your home or office. So whatever your needs, goals or therapeutic requirements, book a free consultation, get comfortable at home and do some yoga! Namaste.
When: That’s up to you!
How much: Free consultation but no trial class, $6,700 (5-class pack) $11,250 (10-class pack)
Sassy Mama readers will get a 20% discount on booking! Call 5808 3532 to set up a free consultation
Mamas in Kowloon should look no further than In Motion’s swish studio. It’s a Pilates, Gyrotonic and physio rehab centre, with pre and postnatal classes offered on a one-on-one basis on Studio, Allegro or Mat. So pick the method that suits your fitness and comfort level the most, and train knowing you’re in safe hands.
When: With classes throughout the week, check the schedule for more details
How much: $880 (assessment and then a class), $4,180 (5-class pack), $7,920 (10-class pack)
Pilates comes highly recommended by gynaecologists and physios as a post-delivery exercise to strengthen and tighten the abdominal muscles, and improve alignment and movement. So mamas in Central looking for an abtastic workout session can book a private or a group class with Iso Fit. The studio has some of the best machines in Hong Kong and the instructor will tailor exercises to suit your health needs.
When: With a range of sessions, check out the schedule for more details
How much: $500 (assessment), $170 (drop-in Mat session), $260 (drop-in Equipment session), $800 (5-class pack), $1,500 (10-class pack)
Sai Kung mamas wanting to tone up should head to The Studio, which offers a range of fitness classes including Pilates, Hatha Yoga, Yoga Flow and Gentle Yoga for both pre and postnatal women. Group sizes are kept small so instructors can pay attention to everyone’s individual needs.
It’s not always possible to leave your bubba to go for a workout class. Enter Yogaia, the brainchild of Finnish yoga devotee, Mikko Petäjä, who believes nothing should come between you and your fitness. This app (the world’s first live and interactive online yoga studio) has impressive live sessions with certified instructors, prenatal Pilates, yoga and barre classes to suit your needs and fitness levels. So switch on your iPad, dust off the yoga mat and let downward dog bring upward health.
When: Anytime and anywhere that suits you!
How much: Free trial class, $158 (1-month subscription), $908 (1-year subscription)
Short on time or don’t want to pay the money for a postnatal fitness class? Why not slip into your swimwear and head straight to the neighbourhood pool.
Swimming is an excellent exercise to tone your core muscles, arms and legs. Fun fact – water is 800% denser than air, so swimming is a resistance building workout which boosts bone strength and has no impact on the loose joints and tendons of a new Mum. What’s more, being in the water is a stellar stress-buster.
When: Check out Our Ultimate Guide To The Best Swimming Pools In Hong Kong to find one open near you
Featured image courtesy of Getty Images, image 1 courtesy of Barre 2 Barre Hong Kong, image 2 courtesy of H-Kore, image 3 courtesy of Flex Studio Hong Kong, image 4 courtesy of Goji Elite, image 5 courtesy of Anhao Wellness via Facebook, image 6 courtesy of Inspire Yoga, image 7 courtesy of In Motion, image 8 courtesy of Iso Fit Hong Kong, image 9 courtesy of The Studio via Facebook, image 10 courtesy of Yogaia, image 11 courtesy of Leisure and Cultural Services Department