Ultimate Guide to Prenatal & Maternity Yoga, Pilates, and Fitness Classes in Singapore: Safe, Effective Workouts for Moms-To-Be
Pregnancy is an exciting yet physically demanding journey. As your body transforms to make room for your growing baby, it’s important to stay active while being mindful of your limits. Prenatal and maternity yoga, along with pilates and other low-impact exercises, are excellent ways to strengthen your body, ease discomfort, and prepare for childbirth. Whether you’re looking to maintain your fitness level or seek relief from common pregnancy aches, this guide will help you discover the best prenatal fitness options across Singapore.
Why Prenatal Exercise Matters
Staying active during pregnancy isn’t just about maintaining your physical fitness—it also helps alleviate common pregnancy discomforts like back pain, swollen feet, and fatigue. Regular exercise boosts circulation, reduces stress, and strengthens muscles that will support you through pregnancy and childbirth. Specifically, prenatal yoga and pilates focus on areas such as the pelvic floor, core, and back, which are critical for a healthy pregnancy.
Additionally, these gentle forms of exercise are designed to be safe for moms-to-be, offering mental and physical relaxation to help prepare for the birthing experience.
Benefits of Maternity Yoga and Pilates
Maternity yoga and pilates are tailored specifically for expecting mothers. Here’s why they are particularly beneficial during pregnancy:
- Strengthen Core and Pelvic Muscles: Pilates focuses on the deep core muscles and pelvic floor, which helps support the extra weight and prepares you for labour.
- Improve Flexibility and Balance: Maternity yoga enhances flexibility and balance, reducing the risk of injury and improving overall posture, which is especially important as your body shifts during pregnancy.
- Stress Reduction and Relaxation: Through focused breathing exercises and gentle movements, maternity yoga helps alleviate stress, which is beneficial for both mom and baby.
- Boosts Circulation: Both yoga and pilates improve blood circulation, which can reduce swelling and help prevent varicose veins.
Top Prenatal & Maternity Yoga and Pilates Classes in Singapore
1. COMO Shambhala Urban Escape (Orchard)
For expecting mothers looking for a luxurious wellness experience, COMO Shambhala offers comprehensive prenatal classes, including yoga, pilates (mat and reformer), and massages. Their classes focus on toning birth muscles, maintaining spinal alignment, and promoting relaxation of both body and mind. It’s ideal for mothers at least 12 weeks into their pregnancy. Prices start from SG$50.
- Why It’s Great: Their blend of pilates, yoga, and therapeutic massage ensures a holistic approach to your wellness during pregnancy.
- Location: COMO Orchard, Level 4 30 Bideford Road, Singapore 229922
2. Mother & Child (Tanglin)
Mother & Child is Singapore’s pioneer center for prenatal and postnatal care, where you’ll find a variety of fitness programs such as prenatal and postpartum yoga and Pilates classes. Expert instructors provide personalized exercise routines designed to enhance mental and physical well-being throughout pregnancy and the postpartum period. Babies are welcomed in this space as well!.
- Why It’s Great: Ideal for all mothers, offering flexible trial options.
- Location: 163 Tanglin Road, #03-109/110, Tanglin Mall, Singapore 247933
3. Inspire Mum & Baby (Tanjong Katong)
Inspire Mum & Baby brings a unique twist to prenatal fitness with their Aqua Pregnancy Class. This water-based exercise focuses on lengthening the lower back, toning pelvic ligaments, and promoting deep relaxation, all while staying gentle on your joints. They also offer Prenatal Couple Yoga, where partners can join in for bonding exercises.
- Why It’s Great: The only place in Singapore offering water-based prenatal workouts.
- Location: 188-2 Tanjong Katong Rd, Singapore 436990
4. Breathe Pilates (Multiple Locations)
Known for its expert instructors and healthcare professionals, Breathe Pilates offers prenatal pilates classes designed to strengthen your core, pelvic floor, and back muscles. Their focus on improving neck and shoulder stability is especially beneficial as your body prepares for the increased physical demands of motherhood.
- Why It’s Great: Focuses on neck and shoulder stability, crucial for new moms who will carry their newborns.
- Location: Novena, Parkway Centre, Fusionopolis, and Raffles Quay
5. Yoga Inc. (Multiple Locations)
If you’re looking for more flexibility with your class schedule, Yoga Inc. offers standalone prenatal yoga classes, meaning you don’t have to commit to a long-term package. Their sessions encourage stretching, strengthening, and mental centering to help moms-to-be stay connected with their changing bodies.
- Why It’s Great: Standalone class structure offers more flexibility for busy moms-to-be.
- Location: Sims Ave, Punggol, Tampines, Buona Vista, and East Coast Park
6. Lab Studios (Joo Chiat, Holland Village)
Lab Studios’ prenatal yoga classes provide an inviting space for expecting mothers to relax, build strength, and mentally prepare for birth. This non-judgmental group setting also allows you to connect with your growing baby and other moms in a supportive environment.
- Why It’s Great: A warm, community-based environment to relax and connect.
- Location: Joo Chiat and Holland Village
7. SWEATBOX YOGA (Orchard, Raffles Place)
Sweatbox Yoga offers a nurturing space for expectant moms with their professionally guided prenatal yoga classes. These sessions focus on building strength, maintaining flexibility, and reducing common pregnancy discomforts like back pain and swelling. You’ll feel supported throughout your pregnancy journey with a community of like-minded moms-to-be. Each course is six weeks long, designed to help you prepare physically and mentally for childbirth. Book your class today and experience the benefits of prenatal yoga.
Safety Tips for Exercising While Pregnant
It’s crucial to consult your healthcare provider before starting any new fitness regimen during pregnancy. Here are a few safety tips to keep in mind:
- Avoid high-impact exercises or activities that may cause you to overheat.
- Drink plenty of water to stay hydrated.
- Listen to your body; if something feels uncomfortable, stop and rest.
- Always use props, like pillows or blocks, for added support during yoga or pilates.
Tailored Workouts by Trimester
First Trimester (0-13 weeks): Focus on gentle stretching and basic poses. Avoid strenuous activities, as your body is still adjusting to pregnancy.
Second Trimester (14-27 weeks): Incorporate strength-building exercises like pilates to support your back and core as your belly grows.
Third Trimester (28 weeks-birth): Emphasize balance and relaxation exercises like maternity yoga to prepare for labour and reduce discomfort.
Conclusion
Pregnancy is a journey filled with physical and emotional changes, and staying active through prenatal and maternity yoga or pilates is one of the best ways to support your body through it all. Whether you’re easing back pain, strengthening your core, or simply looking for a moment of calm, Singapore offers a variety of specialised maternity yoga classes designed to meet your needs.
Ready to begin your fitness journey? Book a trial class today and experience the benefits of prenatal exercise for yourself!
