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Looking for postnatal workouts in Hong Kong? From reformer Pilates to mum & bubs classes in Central, Sheung Wan and Kowloon, explore top studios for postpartum recovery.
We know that exercise can energise, reduce stress and aid recovery, but looking after a newborn can make regular workouts a challenge. However, if you can stick to a structured programme, it’s a great way to lift the postpartum fog while getting stronger. Whichever activity you choose, remember to be kind to yourself and be patient when it comes progress. Prenatal fitness and postnatal recovery should be about feeling good within yourself first.
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 and Iso Fit which all offer specific postnatal mat and reformer classes, as well as fitness specialists offering Mums & Bubs classes. Plus, you’ll get to meet lots of other new mamas too.
Read More: Prenatal Fitness In Hong Kong – Stay Active During Your Pregnancy
HKM Fitness Coaching — Women’s fitness specialist and pre and postnatal coach Heather O’Brien
Are you looking for coaching that is fun and educational while being safe and manageable for your ability? HKM Fitness offers one-to-one coaching along with small-group outdoor classes in Sun Yat-Sen Memorial Park for women of all ages and stages of their life including pre-and postnatal (from Monday to Saturday). For those looking for a more personal and tailored approach, you can also sign up for her REVIVE Online Coaching Program. Heather aims to help all women learn how to work with their bodies through realistic and sustainable habits at any stage of their life.
Mention “Sassy Mama” and receive a free 30-minute call with Heather to find the best solution for you!
HKM Fitness Coaching, Sun Yat-Sen Memorial Park, 16 Eastern Street North, Sai Ying Pun, Hong Kong (and worldwide online), Instagram: @hkm.fitnesscoaching, www.hkmfitness.com
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Iso Fit – Book an assessment to start your personalised postnatal Pilates programme
Iso Fit prioritises mamas’ health, starting with an initial assessment by expert instructors who will create a personalised plan to help you reach your fitness goals. Specialised Pilates and Gyrotonic® sessions are designed to support you through every stage of recovery. The tailored programmes address pelvic floor health, abdominal strength and posture. This means you’ll be able to return to your pre-baby self safely and confidently, while meeting new mothers on the same journey. Book your postnatal assessment session today to discover your physical potential!
Iso Fit, 802-805, 8/F Yu Yuet Lai Building, 43-55 Wyndham Street, Central, Hong Kong, 2869 8630, www.facebook.com/PilatesHongKong, www.isofit.com.hk
Read More: Yoga Studios In Hong Kong – Aerial Yoga, Hatha Yoga, Prenatal Yoga & More
SELF Fitness Studio – Intelligent postnatal recovery, tailored to you
Rebuild your core and confidence at your own pace! SELF Fitness Studio uses the supportive Garuda Method and Apparatus, combining Pilates precision with fluid 3D movement to help you reconnect with your core and pelvic floor, and rebuild your body strength safely. Led by Bonita, a mum and one of only 16 Garuda Master Trainers in the world, personal focus makes each workout at SELF more effective, challenging you where appropriate while adapting when your body needs more support. There’s no pressure here, just intelligent progression. Start with three Private Sessions for $2,340, including an abdominal assessment and tailored programme.
SELF Fitness Studio, 16/F, Unit A&F, Ho Lee Building, 38-44 D’aguilar Street, Central, Hong Kong, 9175 1627, IG: @selffitness.studio, www.selffitness.studio
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Aqua Terra Performance – Postnatal personal training in Stanley for postpartum issues like diastasis recti
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 you where you want to be at your own pace.
Aqua Terra Performance, 14 & 14B Stanley Main Street, Stanley, Hong Kong, 6774 5883, www.aquaterraperformance.com
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Mummas Who Move — Postnatal Fitness Classes In Sai Kung And Central
Mummas Who Move offers specialised postnatal fitness classes in Sai Kung and Central, with private small-group workouts and one-to-one training available. Tried and tested by a Sassy Mama and popular with local mums, sessions include personalised attention and postpartum-safe modifications. This creates a supportive community where new mothers can safely rebuild core strength, recover at their own pace, and move confidently after birth.
Mummas Who Move (Sai Kung), The Attic, Shop 9M, Sec.A 66 Yi Chun Street, Sai Kung,
Mummas Who Move (Central), J Plus Fitness, 6/F, Abdoolally House, 20 Stanley Street, Central, Hong Kong, www.mummaswhomove.com
Defin8 Fitness — Hybrid studio offering postnatal Pilates to address pelvic floor weakness
Specialising in Pilates and fitness, this state-of-the-art facility holds pre- and postnatal group classes and personal training sessions. 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.
DEFIN8 Fitness, 17/F Silver Fortune Plaza, 1 Wellington Street, Central, Hong Kong, 9863 5605
DEFIN8 Fitness, 21/F 163 QRE, 163 Queen’s Road East, Wan Chai, Hong Kong, WhatsApp: 9845 8087, www.defin8fitness.com
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FLEX Studio — Postnatal Pilates in Central and Wong Chuk Hang
FLEX Studio is a premium boutique fitness studio that helps ease mums back into exercise, focusing on regaining deep core strength and then mobility. It offers specialised postnatal Pilates classes focusing on rehabilitation principles and overall recovery (not just body image!) for both new mums and mums with older kids who’ve been struggling with post-pregnancy fitness. Also, when your baby is a bit older, check out its Aerial classes for kids!
FLEX Studio, various locations across Hong Kong, WhatsApp: 5740 9420, www.flexstudiopilates.com
Read More: The Best Kids’ Yoga Classes In Hong Kong
Joint Dynamics Evolve – Postnatal exercises coupled with postpartum recovery services to sort out bladder and pelvic floor dysfunction
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 with personal trainers who can help safely create your postnatal exercise regime.
Sassy Mama tip: 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.
Joint Dynamics Evolve, 5/F Asia Standard Tower, 59-65 Queens Road, Central, Hong Kong
Joint Dynamics Evolve, 12/F Dorset House, 979 King’s Road, Quarry Bay, Hong Kong, WhatsApp: 6460 3770, www.jointdynamicsevolve.com
Read More: Tried And Tested – Prenatal Personal Training At Evolve by Joint Dynamics
The Vault Fitness — Postnatal group classes and workouts with Ziggy Makant (and your baby!)
Personal trainer, group fitness instructor and most importantly, a mother of three (also our very own That Mama!), Ziggy Makant advises mums not to try to ‘bounce back’ after pregnancy. Her FitMama Restore group classes at Vault Fitness in Sheung Wan are ideal for those 6 weeks to 6 months postpartum who wish to gradually return to exercise, focusing on rehabilitating the core and pelvic floor using dumbbells, resistance bands and bodyweight movements. She also offers a fun Babywearing workout at playgroups – Casita in Sheung Wan and The Playhouse in Cyberport.
The Vault Fitness, 3/F, Alliance Building, 133 Connaught Road, Hong Kong, Instagram: @zig.fitmama, thevault-fitness.com,
Read More: That Mama – Ziggy Makant, Personal Trainer, Podcast Host And Influencer
Anhao Wellness – Postnatal Reformer Pilates in Central, Causeway Bay and Tsim Sha Tsui
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. Choose the schedule that suits you in TST, Causeway Bay or Central.
Anhao Wellness Studio, various locations across Hong Kong, www.anhao-wellness.com
Read More: 7 Safe Prenatal Yoga Poses For The First Trimester
The Practice — Pre- and postnatal Pilates classes in Sheung Wan to regain pelvic floor strength, relax back and shoulder muscles and more
The Practice offers Postpartum Care classes (a yogic postpartum practice), Postnatal Pilates and classes that focus on Abs and Butts. The idea is to increase functional strength and mobility for everyday movements – picking heavy groceries off the ground and lifting your little ones! We love that you can do a First Class Trial for just $150 and that The Practice offers special pre- and postnatal packages.
The Practice, 203-204, 2/F, Chuck On Building, 23 Mercer Street, Sheung Wan, Hong Kong, 9855 7693, www.thepracticegroup.com
Read More: Your Ultimate Guide To Post-Natal Recovery In Hong Kong
Precision Fitness Hong Kong– Strong Mom postnatal fitness classes in Central
Part of the studio’s Signature Programmes, the Strong Mom workout is designed specifically for new mothers. This plan focuses on core retraining, posture improvement and safe fat loss.
Sassy Mama Tip: Get your partner involved too with the ‘Rad Dad’ workouts — it’s a great way for both of you to motivate each other!
Precision Fitness Hong Kong, 4/F, Hoseinee House, 69 Wyndham Street, Central, Hong Kong, 6321 7435, www.precisionfitnesshk.com
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Blute Pilates — Designed to support mothers through every stage of pregnancy and recovery
At Blute Pilates, the focus is on specialised pre- and postnatal Pilates that support women through every stage of motherhood. With expert-led sessions designed to strengthen your core, improve posture and restore pelvic floor function, Blute helps ease discomfort and rebuild confidence within its safe and nurturing space. Whether you’re bumping, birthing or bouncing back, this Sheung Wan studio is all about empowering you to move with improved strength, balance and health.
Blute Pilates, Unit 1518, 15/F, Grand Century Place Tower 2, 193 Prince Edward Road West, Mong Kok, Kowloon, Hong Kong, www.blutefitness.com
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