Pregnancy & Postnatal Pilates

Safe Movement Throughout Your Journey

Your body goes through extraordinary changes during pregnancy and after birth. The right movement practice can make a profound difference – to how you feel during pregnancy, how you prepare for birth, and how you recover afterwards.

At The Old Dairy, our APPI-qualified instructors have specialist training in antenatal and postnatal Pilates . They understand exactly which exercises are safe at each stage, how to adapt for your changing body, and how to help you rebuild strength after birth.

Antenatal Pilates (From 12 Weeks)

Once you’ve passed 12 weeks and your midwife is happy, Reformer Pilates can be one of the best things you do for yourself during pregnancy.

Maintain Strength

As your body changes, maintaining muscle tone – particularly in your back, glutes, and legs – helps you carry the extra weight more comfortably and reduces pregnancy-related aches.

Prepare for Birth

Breathing techniques, pelvic floor awareness, and the ability to relax under effort are all skills that directly transfer to labour. Pilates teaches you to work with your body, not against it.

Ease Discomfort

Back pain, hip pain, and postural changes are common in pregnancy. The Reformer’s spring support allows gentle, controlled movement that alleviates these issues without risk.

Postnatal Recovery

After birth, your body needs careful, progressive rehabilitation – not a bootcamp. Our postnatal sessions focus on:

Pelvic floor recovery – The foundation everything else is built on. We teach proper activation and progressive strengthening, not just “squeeze and hold.”

Diastasis recti – Abdominal separation is common after pregnancy. Safe, targeted core work helps close the gap and rebuild function. We know which exercises help and which to avoid.

Gradual strength rebuilding – Your ligaments remain lax for months after birth (longer if breastfeeding). The Reformer’s spring support allows you to rebuild strength safely, at your own pace.

Mental wellbeing – An hour of focused movement, in a supportive environment with just 4 people maximum, can be transformative for new mothers. It’s your time.

Please contact us directly to discuss suitability and timing.