The Benefits of Pre- and Postnatal Reformer Pilates at Feels Pilates Is Pilates Safe During Pregnancy?
One of the most common questions we hear is: “Is Pilates safe during pregnancy?” The answer is yes!
Pilates for pregnancy is an excellent way to stay active, improve strength, and keep your body in balance. Reformer Pilates provides a safe and effective workout for expectant mothers, with modifications and specialised props available for each stage of pregnancy to enhance your comfort and safety.
At Feels Pilates, we take great care to ensure that each exercise is adjusted to your unique needs, providing you with a personalised approach that promotes safety and comfort. Our experienced instructors are trained in prenatal Pilates and understand the specific changes that occur in your body during and after pregnancy.
Benefits of Prenatal Pilates
Prenatal Pilates offers many benefits to support a healthy and comfortable pregnancy:
- Improved Posture: As your body changes during pregnancy, it’s common to experience back pain, especially in the lower back. Pilates focuses on strengthening your core, which helps stabilize your spine and improves posture, reducing strain on your back.
- Enhanced Flexibility and Mobility: Pregnancy can cause your muscles and ligaments to loosen as your body prepares for birth. Reformer Pilates helps maintain strength, flexibility and mobility, reducing the risk of discomfort and improving circulation.
- Strengthens Pelvic Floor Muscles: Strengthening the pelvic floor (and learning to relax the pelvic floor) is crucial during pregnancy. Pilates for pregnancy helps engage and strengthen these muscles, supporting your body through the natural changes pre and postpartum.
- Breathing and Relaxation: Learning proper breathing techniques is a key component of prenatal Pilates. Deep breathing and mindful movement help reduce stress, promote relaxation, and aids in managing intra-abdominal pressure.
Postpartum Pilates: Recover and Rebuild
After giving birth, it’s equally important to focus on recovery and rebuilding strength, and postpartum Pilates can help. Reformer Pilates is an effective way to rebuild muscle tone, regain your core and pelvic floor strength after childbirth.
- Core Rehabilitation: After pregnancy, it’s common to experience weakened or stretched abdominal muscles or “abdominal separation” (diastasis recti). Postnatal Pilates helps you rebuild strength in your core and pelvic floor, supporting recovery and stability.
- Increased Energy: It’s easy to feel fatigued after childbirth, but postpartum Pilates can help boost your energy levels. The movements are designed to gently activate your muscles, improving circulation and reducing stress and fatigue.
- Improved Mental Health: Exercise is well-known for its positive effects on mental health. Postpartum Pilates can lower stress and boost endorphins, giving you a refreshed sense of well-being
- Gentle Progression: You can ease into your postnatal recovery at your own pace, with our experienced instructors who can provide personalised modifications to suit your individual needs.
- Customizable Resistance: With adjustable springs, the Reformer can provide just the right level of resistance to challenge your body at any stage.
Pregnant or postpartum clients are welcome to attend reformer pilates classes at Feels, with clearance from your doctor. If you are new to reformer, we recommend starting with a Beginner class.
At Feels Pilates, we’re here to guide you every step of the way with expert instructors and a supportive community. Pilates for pregnancy and postpartum recovery doesn’t have to be intimidating – it’s about feeling strong, capable, and supported.
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At Kaylana Wellness Collective in Hurstville, Sydney, we’re here to support women through every stage of pregnancy and postpartum—through movement, connection, and whole-person care.
Led by Alannah, a senior Physiotherapist and Pilates instructor with a special interest in women’s health, our focus is on helping you feel strong, supported, and confident in your body. With years of experience and a passion for functional movement, Alannah combines clinical knowledge with a down-to-earth, personalised approach to care.
We offer tailored physiotherapy and exercise programs designed to meet the needs of your changing body. Whether you’re managing pregnancy-related pain, rebuilding core and pelvic floor strength, or looking to move safely after birth, we’re here to guide you every step of the way.
Our offerings include:
- Pregnancy-safe Pilates
- Birth prep exercises
- Therapeutic ultrasound for treatment of mastitis and blocked ducts – same day appointments available
- Postnatal rehab and return-to-exercise plans
- Mums and Bubs classes (yes, your little one is welcome!)
- Support for everyday concerns, including pelvic girdle pain, abdominal separation, pelvic floor issues, and low back pain.
Our Mums and Bubs classes are a welcoming space where you can move, recover, and connect—with your baby right there beside you. These sessions are designed to support your physical recovery while building strength, stability, and confidence in a community of like-minded mums.
At Kaylana Wellness Collective, we listen to your goals and create a care plan that fits your life. We believe movement is powerful—especially when it’s supportive, enjoyable, and tailored just for you.
Let’s help you feel your best, so you can get back to doing what matters most to you.
The CALMM
The CALMM is a space for our clients to ‘be’, a space for them to notice themselves, be present, listen to their body and nourish it where needed. We have been operating in Sydney since 2018, offering treatments in Rose Bay and in Newport on the Northern Beaches. We provide remedial, lymphatic and pregnancy massage, and c-section scar release.
Across both locations we have a number of modalities to support mothers, including naturopathy, energy healing, holistic counselling and nutrition to support our mums from the inside out.
Bump Day Spa
Bump Day Spa provides a nurturing, pampering experience to all women, specialising in pre & post natal services.
Your journey to motherhood is extraordinary, and so are your needs. Our therapists are trained to support you with tailored treatments, from pregnancy massages to post-natal recovery. Indulge in treatments designed with care. From massages to facials, our premium products are safe for pregnancy and beyond, ensuring comfort and rejuvenation for every stage of womanhood.
Bump Day Spa’s experienced and qualified therapists provide pampering treatments including massage, facials, and spa packages. Combined with our beautifully designed spas and custom equipment, while everyone can enjoy a treatment at Bump Day Spa, we pride ourselves in specialising in pre & postnatal pampering. All our professional products are carefully selected to ensure they are pregnancy and breastfeeding safe and of the highest standard.
Bump Day Spa was founded by friends Kerry Crossling and Tegan Natoli in 2017. Tegan & Kerry’s passion for supporting women, no matter who they are, or where they are at in their womanhood journey, is what inspires Bump Day Spa’s mission and continued quality service and dedication to provide a nurturing environment for women to enjoy some time out.
Discover the ultimate spa experience tailored for women at every stage of life, specialising in pregnancy and postpartum treatments. Explore our range of luxury treatments and packages, thoughtfully designed to nurture, relax, rejuvenate and empower your mind and body.
Membership options and gift vouchers are available.
Locations in Double Bay & Cronulla (Sydney), Fortitude Valley (Brisbane)
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