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Pregnancy and the postnatal period are among the most physically demanding chapters of a woman's life. Pilates — practised safely with a specialist instructor — can make a profound difference to how you feel, move, and recover throughout both.
At My Body My Pilates, our prenatal and postnatal programmes are taught by certified specialist instructors who have personal experience of pregnancy and Pilates. Every class is in English, groups are kept small, and every session is adapted to exactly where you are in your journey.
Prenatal Pilates
— one-on-one
Our prenatal programme supports the natural changes your body goes through during pregnancy — building the strength, endurance, and body awareness you need to move comfortably, reduce common discomforts, and prepare for birth.
Benefits our prenatal clients regularly experience:
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Relief from lower back and pelvic girdle pain — one of the most common pregnancy complaints
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Stronger core and pelvic floor, supporting the growing bump and preparing for birth
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Improved breathing technique — clients tell us this directly helped them through labour
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Better posture as your centre of gravity shifts through each trimester
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More energy and a greater sense of connection with your changing body
Postnatal Pilates
— train with a partner
After birth, your body needs time, support, and intelligent movement to recover. Our postnatal programme rebuilds from the inside out — restoring deep core and pelvic floor function before progressing to full-body strength.
Benefits our postnatal clients regularly experience:
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Safe, progressive core and pelvic floor restoration
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Improved posture for feeding, carrying, and the demands of new motherhood
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Reduced diastasis recti (abdominal separation) through targeted exercises
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Renewed energy and strength — clients often describe feeling stronger than before pregnancy
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A warm, supportive environment with other mothers in a similar stage
Our specialist instructors
Hiroko
Pre & Postnatal Specialist
Hiroko discovered Pilates in Sydney when her son was six months old — it helped her regain her body after her first birth, and supported her through her second pregnancy, keeping her healthy and free from the back and hip pain many mothers experience. Deeply moved by how safe and accessible Pilates is during pregnancy, she trained as an instructor to share these benefits with others.
Hiroko teaches in both Japanese and English.
Kiri
Pre & Postnatal Specialist
Kiri came to Pilates during her own pregnancy, drawn to it as a safe way to stay active. The combination of strengthening and stretching left her feeling taller and stronger after every class — the focus on breathing reduced her stress and deepened her body awareness. Her goal as an instructor is to share exactly these benefits, helping clients feel strong and energised through every stage.
Helen Zhang
Founder & Pre/Postnatal Specialist
Hiroko discovered Pilates in Sydney when her son was six months old — it helped her regain her body after her first birth, and supported her through her second pregnancy, keeping her healthy and free from the back and hip pain many mothers experience. Deeply moved by how safe and accessible Pilates is during pregnancy, she trained as an instructor to share these benefits with others.
Hiroko teaches in both Japanese and English.
What clients say
"Yesterday I gave birth to our daughter Alma. The birth was quick and everyone is doing great. Thank you for your help with Pilates birth preparation!"
— Isabel
"Pilates during pregnancy was the best decision I made. It kept me strong and balanced — and helped me recover so much faster after birth."
— Charlotte
Session format & pricing
Frequently asked questions
1.
Can I start prenatal Pilates in my third trimester?
Yes — we welcome clients at any stage of pregnancy. Exercises are always adapted to your trimester and how you are feeling on the day. If you are new to Pilates and in your third trimester, we recommend starting with a private session so your instructor can assess your needs before joining a group.
2.
Is Pilates safe if I have had IVF, a previous miscarriage, or a high-risk pregnancy?
We recommend consulting your doctor or midwife before starting if you have had IVF, a history of miscarriage, or have been classified as high-risk. In many cases gentle movement is still beneficial — but we always follow your healthcare provider's guidance.
3.
When can I return to Pilates after C-section?
6-12 weeks after C-session. If you feel weak and no energy, better start with a private session.
