Pregnancy & Postnatal Pilates in Northampton
Safe, supported Pilates for every stage – from 12 weeks pregnant through postnatal recovery.
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.
What Our Members Say
★★★★★
“I have practiced Pilates for many years before and after having my children. The smaller classes means I’m getting all the personal attention too!”
– Alex
★★★★★
“All of the instructors have really gone out of their way to understand what I need and provide adaptations where needed, but still support and encourage me to progress.”
– Emma Moonlight
Why Reformer Pilates During Pregnancy?
The Reformer is one of the safest and most effective ways to exercise during pregnancy – and there are specific reasons why it works better than mat-based Pilates or generic fitness classes.
As your pregnancy progresses, your body’s needs change week by week. The Reformer’s springs can be adjusted instantly – lighter resistance when you need gentleness, more resistance when you want to maintain strength. Your instructor adapts the springs to exactly where you are on any given day.
After approximately 16 weeks, lying flat on your back for extended periods isn’t recommended because the weight of the uterus can compress the vena cava. On the Reformer, we have excellent alternatives – inclined positions, side-lying work, seated exercises, and standing tower work – that keep you training effectively without the supine restriction being a limitation.
As your bump grows, it’s easy to lose the connection to your deep core muscles. The Reformer’s spring feedback helps you maintain awareness of your transversus abdominis and pelvic floor throughout pregnancy – muscles that are crucial for supporting your growing baby, reducing back pain, and preparing for birth.
Your pelvic floor needs to be both strong AND able to release for birth. Reformer Pilates teaches both – the engagement you need for daily support and the conscious relaxation you need during labour. This dual training is something you simply can’t get from Kegels alone.
As your body carries more weight, ground-based exercise becomes harder on your joints – especially knees, ankles, and lower back. The Reformer’s carriage supports your body weight during many exercises, reducing joint strain while still providing meaningful resistance for strength and conditioning.
Your Postnatal Recovery Timeline
Recovery after birth is not a race. Here’s a general guide to returning to Pilates, though every woman’s journey is different and we always recommend GP clearance before starting.
After your GP check, you can begin gentle Reformer work. At this stage we focus on reconnecting with your pelvic floor – learning to activate it properly again, breathing correctly, and beginning to rebuild awareness of your deep core. Sessions are slow, mindful, and completely adapted to your needs. A private 1-to-1 introductory session is the ideal way to start.
C-section recovery takes longer because abdominal muscles have been surgically separated. We start with very gentle work – breathing, pelvic floor reconnection, and light spring resistance – and progress carefully. Your scar tissue may need specific attention, and we know how to work around it safely.
By now, most women are ready for more progressive work. We assess for diastasis recti (abdominal separation) and design exercises that help close the gap safely. Core work becomes more challenging, and we gradually reintroduce exercises that demand more coordination and strength. If you’re breastfeeding, your ligaments remain lax due to relaxin – we factor this into every session.
Gradually rebuilding towards full class participation. By this stage, many women join our regular Beginner or Intermediate classes with individual modifications as needed. The goal is to return you to full strength and confidence – not just “getting by,” but genuinely feeling strong and capable in your body again.
What Our Instructors Know
All of our instructors hold APPI (Australian Physiotherapy and Pilates Institute) qualifications that include specialist training in pre and postnatal Pilates. This means they understand:
Trimester-specific modifications – Which exercises to adapt, which to avoid, and which become more important as your pregnancy progresses. Every trimester brings different considerations, and your instructor knows them all.
Diastasis recti – How to identify abdominal separation, which exercises help close the gap, and which exercises to avoid because they make it worse. This knowledge is crucial both during pregnancy and postnatally.
Pelvic floor dysfunction – Including stress incontinence, urgency, pelvic organ prolapse, and reduced pelvic floor awareness. Our instructors can guide you through rehabilitation with sensitivity and expertise.
SPD and PGP – Symphysis pubis dysfunction and pelvic girdle pain are common in pregnancy. We know which movements to avoid, how to modify exercises to reduce symptoms, and how to strengthen the supporting muscles without aggravating the joint.
With maximum 4 per class, your instructor can give you individual attention throughout every session. If you’d prefer to start with a completely private session, our 1-to-1 introductory session (£33) gives you dedicated time with your instructor to discuss your pregnancy, any concerns, and create a plan tailored to you.
Pregnancy Reformer Pilates Near Northampton
Our pregnancy and postnatal reformer sessions are held at The Old Dairy Pilates Studio, Lamport Manor Farm, near Northampton. We welcome expectant and new mothers from across Northamptonshire, including Kettering, Wellingborough, and Market Harborough. Every session is tailored to your stage and needs.
Explore More at The Old Dairy
Discover the full range of what our studio offers:
Ready to Support Your Body Through Every Stage?
Your journey with us starts with a one-to-one introductory session (£33). Your instructor will take the time to understand your goals, assess how you move, and introduce you to our studio and equipment. From there, we’ll guide you into the right classes for your body and your goals.
Call us: 07766 807184 or 07305 091041
The Old Dairy Pilates Studio • Lamport Manor Farm • Northants • NN6 9HF
Just 15 minutes from Northampton, Kettering & Market Harborough