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Returning to exercise after pregnancy can be daunting. Get back into shape slowly and steadily with reformer Pilates and tailored postnatal exercises at studios like H Kore, PURE Yoga, Anhao Wellness and more!
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, H-Kore 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. Bonus!
Editor’s Note: Check with each provider for protocols before booking classes, and consult your doctor before exercising during or after pregnancy.
Read More: Prenatal Fitness In Hong Kong – Stay Active During Your Pregnancy
HKM Fitness Coaching – Outdoor group classes and private personal training for new mums
Want to get back to your pre-baby fitness levels? HKM Fitness Coaching works with women of all abilities. So, when you’re dipping your toe into fitness again, women’s fitness specialist, Heather, can help you build sustainable habits to achieve your health goals. Enjoy working out with friends? Gather a group of mums from your due-date club and sign up for Heather’s outdoor group classes (ranging from strength and resistance-based training to HIIT and circuit training) in Sun Yat-sen Park from Monday to Saturday. If your baby’s sleep schedule won’t allow for that just yet, check out her 12-week “REVIVE” Online Coaching Programme. Better still, opt for a tailored, private personal training session for maximum flexibility and targeted results.
Not sure what type of coaching would suit you best? Mention “SassyMama” to receive a free 30-minute consultation with Heather today.
HKM Fitness Coaching, [email protected], Facebook: @hkm.fitnesscoaching, www.hkmfitness.com
Read More: Mama Fitness – Personal Trainers In Hong Kong For A Bespoke Workout
Trybe – Baby and mum postnatal workouts
Attention Mamas! Trybe in Kennedy Town offers a beginner-friendly fitness space designed for new mothers and their babies and toddlers. The Hero Mama session includes dynamic warm-ups to stretch and loosen tight muscles, pelvic floor exercises, and upper and lower body conditioning inspired by calisthenics, Pilates and gymnastics. You can carry your baby or let them explore the 3000 square foot facility under your supervision. Its safe and supportive facility is led by Coach Vee, a fitness specialist and caring mother herself. Try the class for yourself ($350 for a first-time trial) or sign up for the classes ($450 for a drop-in or $1,600 for a 4-week cycle).
Trybe, G/F, Nam Hung Mansion, 5H Belchers Street, Kennedy Town, Hong Kong, 5400 7710, Facebook: @trybehongkong, www.trybehk.com
Aqua Terra Performance – 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 you where you want it to be at your own pace.
Aqua Terra Performance, 14 & 14B Stanley Main Street, Stanley, Hong Kong, 6774 5883, www.aquaterraperformance.com
Iso Fit – Book an assessment to start your personalised postnatal Pilates regime
Iso Fit aims to keep all mamas healthy! This starts with an initial assessment by certified instructors who will create a personalised plan to help you meet your fitness goals. Specialised Pilates and Gyrotonic® sessions are designed to support mothers (taking them from bump to postnatal stage). The tailored pre- and postnatal programmes can help you strengthen your core, improve posture and build flexibility – all while providing essential support for your pelvic floor and overall well-being. This means you’ll be able to enhance strength and mobility to get back to your pre-baby shape safely.
Iso Fit Hong Kong, 802-805, 8/F Yu Yuet Lai Building, 43-55 Wyndham Street, Central, Hong Kong, WhatsApp: 2869 8630, Facebook: @PilatesHongKong, www.isofit.com.hk
Defin8 Fitness — Expansive hybrid studio offering postnatal Pilates and fitness
Specialising in Pilates and fitness, this state-of-the-art facility offers group classes and personal training sessions that specialise in postnatal 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.
DEFIN8 Fitness, 17/F Silver Fortune Plaza, 1 Wellington Street, Central, Hong Kong, 9859 8620, www.defin8fitness.com
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 sessions with their MegaKore classes. 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). The sessions have been modified to be safe for new mums and will get your heart pumping, make you stronger and stretch you like a yogi!
H-Kore Central, 3/F, Emperor Commercial Centre, 39 Des Voeux Road, Central, Hong Kong, 2441 9000
H-Kore Quarry Bay, Suite 1201 Dorset House, Taikoo Place, 979 King’s Road, Quarry Bay, Hong Kong, 3107 1144, www.h-kore.com
Read More: Your Ultimate Guide To Post Natal Recovery In Hong Kong
FLEX Studio — Postnatal Pilates in Hong Kong
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, look at their yoga classes for kids!
FLEX Studio, 3/F Man Cheung Building, 15-17 Wyndham Street, Central, Hong Kong, 2813 2399, WhatsApp: 5740 5103
FLEX Studio, 2205 & 2209 22/F One Island South 2 Heung Yip Road Wong Chuk Hang, Hong Kong, 2813 2212, WhatsApp: 5740 9420, www,flexhk.com
Read More: The Best Kids’ Yoga Classes In Hong Kong
Joint Dynamics Evolve– Postnatal exercises coupled with postpartum recovery services
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
Ziggy Makant – Postnatal group classes and workouts with bebe
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.
Ziggy Makant, [email protected], www.zigfitmama.com
Read More: That Mama – Ziggy Makant, Personal Trainer, Podcast Host And Influencer
Anhao Wellness – Postnatal mat and Pilates in locations across Hong Kong
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 Tsim Sha Tsui, 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
In Motion – Postnatal 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.
In Motion, Unit 601, Tower 1, Silvercord, 30 Canton Road, Tsim Sha Tsui, Hong Kong, 2376 0033, www.in-motion.hk
Read More: The Fourth Trimester – What To Expect When You’re No Longer Expecting
The Practice — Pre and postnatal yoga classes in Central and Sha Tin
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 there are specialist postnatal yoga offerings for mums who do not live on Hong Kong Island, and that all classes are in both English and Cantonese.
The Practice, 4/F C Wisdom Centre, 35-37 Hollywood Road, Central, Hong Kong, 9855 7693
The Practice, Room 507, 5/F Corporation Park, 11 On Lai Street, Shek Mun, New Territories, Hong Kong, 9855 1353, www.thepracticegroup.com
PURE Fitness and PUREYoga – Fitness and yoga classes with special classes for postnatal regimes
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.
Pure Fitness, various locations across Hong Kong, www.pure-fitness.com
Pure Yoga, various locations across Hong Kong, www.pure-yoga.com
Read More: Yoga Studios In Hong Kong – Aerial Yoga, Hatha Yoga, Prenatal Yoga & More
SELF Fitness Studio — Garuda-method studio offering Pilates and more for new mums
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.
SELF Fitness Studio, 9175 1627, www.selffitness.studio
The Studio Sai Kung – Group Pilates and yoga classes for postnatal women
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 individual needs.
The Studio Sai Kung, 2/F, 51 Yi Chun Street, Sai Kung, Hong Kong, 6538 6862, www.studiosaikung.com
Read More: Strength And Conditioning For Busy Hong Kong Mums
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.
Precision Fitness Hong Kong, 4/F, Hoseinee House, 69 Wyndham Street, Central, Hong Kong, 6321 7435, www.precisionfitnesshk.com
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Editor’s note: This post was originally published in March 2019 by Nikita Mishra and most recently updated by Anita Balagopalan in September 2024. Thanks to Jess Mizzi for her contribution.
