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.
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, 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: The situation in Hong Kong regarding closures and restrictions on opening hours due to the coronavirus is constantly evolving. Always check with each provider for protocols before booking any classes. Always consult your doctor before exercising during or after pregnancy.
FLEX Studio is a premium boutique fitness studio that helps ease new mums back into exercise with specialised postnatal Pilates classes that focus on rehabilitation principles and overall recovery (not just body image!). Starting with the basics: breathing. By using the correct breathing techniques (taught at FLEX), you can engage and strengthen your pelvic floor and with this foundation, get your recovery off on the right track. Under the guidance of the studio’s expert postnatal instructors, you’ll safely regain your stability first before focusing on regaining the strength of your deep core and then mobility. Plus, it’s a great full-body workout! Most mums will start to see a difference after just a few sessions.
Use this link for an exclusive Sassy Mama deal: one private assessment as well as four private Pilates sessions for $3,755 (that’s a 20% discount!)
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
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.
Aqua Terra Performance, 14 & 14A Stanley Main Street, Stanley, Hong Kong, Facebook: Aqua Terra Performance, Instagram: @aquaterraperformance, 6774 5883, [email protected], www.aquaterraperformance.com
Holly Wong Yoga (previously Birth Bright Yoga) – Prenatal and postnatal yoga, mum and baby yoga classes
Holly Wong specialises in prenatal and postnatal yoga and has lately been teaming up with Hong Kong experts for her mum and baby classes. Check her Facebook page to see what the upcoming schedule looks like, but previous collaborations have included Kristen Handford (featured below) for fitness advice and Gemma Fisk from Sleeping Beauties for a baby sleep workshop. She’s also a yoga-for-birth-parent educator, teacher trainer and mother of two. Talk about a busy lady! Follow her for tips and advice (and cute toddler/baby updates!).
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. 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, 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!
In Motion – Prenatal Pilates, mat and reformer Pilates classes
Mamas in Kowloon should look no further than In Motion’s 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. There are classes throughout the week, check the schedule for more details.
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, so check out the schedule for more details.
Evolve @ Joint Dynamics – Prenatal and postnatal personal training
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.
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.
Kristen Handford – Prenatal and postnatal fitness classes, mums & bubs babywearing fitness and Bootcamp
For the DB Mamas out there, Kristen Handford offers outdoor group fitness classes and one-on-one coaching. We love that Kristen offers a baby-wearing workout to ease new mums back into exercise (best for babies aged 8 to 12 weeks). A pre- and postnatal certified trainer, this mama of two certainly knows the needs of new mums.
Pure Fitness and Pure Yoga – 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.
Studio La Lune – Prenatal and postnatal yoga classes
Newly opened Studio La Lune is a sanctuary of women’s health for expecting and new mums. It offers pre and postnatal yoga classes, as well as highlighting classes from its regular schedule that are pregnancy-friendly. The studio will also host collaborations and workshops with local wellness experts (currently Hypnobirthing with Lindsay from Calm Hong Kong)
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. With a range of group or individual options from Monday to Sunday, see the schedule for the complete breakdown, prices range from $170 to $1,600.
Editor’s note: This post was originally published in March 2019 by Nikita Mishra, updated in November 2020 by Alex Purcell Garcia and again in September 2021 by Jess Mizzi.