Returning to exercise after pregnancy can be a daunting experience. Postnatal Pilates is a great starting point and once you are ready you can build up with more postnatal exercise, reformer Pilates or yoga classes at studios like H Kore, PURE Yoga and more.
We know that exercise can give energy, aid recovery and reduce stress, but being pregnant or looking after a newborn can make 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 yourself. Whatever activity you choose to work into your new routine, remember to show some self-love along the way. Prenatal fitness and postnatal recovery aren’t about looking good for others, it’s about feeling good within yourself.
Once you’ve been given the green light to exercise (make sure you consult your doctor before you begin), check out this list of studios offering pre and postnatal fitness, personal training, yoga classes and Pilates in Hong Kong. There are some great boutique Pilates studios like Flex Studio, H-Kore and Iso Fit which all offer specific postnatal mat and reformer Pilates classes, as well as some great yoga teachers and personal trainers offering Mums & Bubs classes. Plus, you’ll get to meet lots of other new mamas too. Bonus!
Editor’s Note: Always check with each provider for protocols before booking any classes. Always consult your doctor before exercising during or after pregnancy.
Aqua Terra Performance – Prenatal and postnatal personal training
If you’re looking for guidance on exercising safely throughout your pregnancy and beyond, Esther at Aqua Terra Performance can help. This boutique studio (based in Stanley for the Southside mamas) offers pre- and postnatal fitness and also personal training tailored to your specific needs – so she’ll get your body where you want it to be at your own pace.
Defin8 Fitness — Expansive hybrid studio specialising in both Pilates and fitness
Specialising in Pilates and fitness, this state-of-the-art facility offers over 130 weekly group classes and personal training sessions with classes ranging from Zumba, Body Pump and Barre, to reformer Pilates. The studio is also the first in Hong Kong to offer specialist infrared Pilates! Be sure to chat with the trainers before working out on how best to modify workouts for your postnatal needs.
H-Kore – Prenatal and postnatal Lagree fitness classes
The Lagree workout (which has been called “Pilates on steroids”) is a huge craze in the fitness world. H-Kore was the first studio in Hong Kong to offer this highly efficient, high-intensity workout, specifically as a pre and postnatal Pilates class. 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 will get your heart pumping, make you stronger and stretch you like a yogi!
FLEX Studio — Yoga classes, mat and reformer Pilates in Hong Kong
FLEX Studio is a premium boutique fitness studio that helps ease new mums back into exercise with specialised postnatal Pilates classes focusing on rehabilitation principles and overall recovery (not just body image!). Under the guidance of the studio’s postnatal instructors, you’ll safely regain your stability first before focusing on regaining the strength of your deep core and then mobility.
Evolve @ Joint Dynamics – Prenatal and postnatal personal training and group exercise classes
Run out of Joint Dynamics (well known for its team of physios and trainers), Evolve goes one step further to focus on the needs of women, especially during their pregnancy and postnatal journeys. Visit the team of physiotherapists and osteopaths to begin your postpartum rehabilitation and see the personal trainers (including our That Mama, Ziggy Makant) to safely begin your postnatal exercise regime. There are also small group exercise classes on offer at both Central and Quarry Bay studios.
Sassy Mama tip: We love that other than pre and postnatal exercise, Evolve also helps you manage postpartum issues like bladder and pelvic floor dysfunction, sexual discomfort, pelvic, back, wrist and thumb pain. It also offers ultrasound treatment for blocked ducts and mastitis and C-section scar treatment.
Evolve at Joint Dynamics, 5/F Asia Standard Tower, 59-65 Queens Road, Central, Hong Kong
Anhao Wellness – Pilates, yoga and personal training
With two kids herself, the founder and managing director of Anhao Wellness and former That Mama, Estelle Neve, knows a thing or two about training a postnatal body (and prenatal as well, of course!). There is a great selection of both mat and reformer Pilates classes, yoga classes and personal training.
Anhao Wellness Studio, 1/F and 4/F Sunny Sky Center, 5 Ladder Street, Mid-Levels, Hong Kong
In Motion – Prenatal Pilates, mat and reformer Pilates classes
Mamas in Kowloon should look no further than In Motion’s pilates studio. It’s a Pilates, Gyrotonic and physio rehab centre, with pre and postnatal classes offered on a one-on-one basis for Studio, Allegro or mat. Pick the method that suits your fitness and comfort level the most, and train knowing you’re in safe hands.
The Practice — Pre and postnatal yoga classes in Central and Sha Tin
It can be difficult for Mamas further afield than Hong Kong island to find those specialist post-natal yoga offerings. The Practice offers both mat yoga classes and also Antigravity yoga in both English and Cantonese. At both locations, there are dedicated pre and post-natal yoga classes (although there are more options in Central) and we love that some of the classes are live streamed.
Iso Fit – Group and private mat and reformer Pilates classes
The studio has some of the best reformer pilates machines in Hong Kong and the instructor will tailor exercises to suit your health needs. With a range of sessions, prices vary, check out the schedule for more details.
PURE Fitness and PUREYoga – Fitness and yoga classes
PURE Fitness and PURE Yoga are well-known gyms in Hong Kong. Both offer a variety of fitness, Pilates and yoga classes. For postnatal training, start off with a gentle class and be sure you let the trainers and instructors know that you might need modifications.
SELF Fitness Studio — Garuda-method studio offering Pilates and more
SELF Fitness Studio utilises the Garuda method: a cardiovascular workout rooted in yoga, Pilates and dance that also focuses on mental rest and relaxation. The only studio of its kind in Hong Kong, SELF stands for “Strength, Endurance, Lifestyle, Fitness” and combines reformer Pilates with trapeze and chair to work your whole body with precision. Be sure to mention to the trainers that you are post natal so that appropriate modifications can be made.
The Studio Sai Kung – Group Pilates and yoga classes
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.
Editor’s note: This post was originally published in March 2019 by Nikita Mishra and most recently updated by Jess Mizzi in September 2022.