Pregnancy Pilates
Pregnancy Pilates at Penrith Physiotherapy Sports Centre is designed specifically for women navigating the changes of pregnancy and the postnatal period. Our one-on-one physiotherapy sessions use Pilates-based exercise to build strength, support your pelvic floor, and help your body recover after birth — all in a safe, individualised program tailored to where you are right now.
Safe Exercise Through Every Stage
Pregnancy changes your body fast. The Pilates exercises that worked at 12 weeks need adjusting at 28 weeks, and postnatal recovery is a completely different picture again. Our physiotherapists — trained in both Clinical Pilates and women’s health — modify every program to match your trimester, birth story, and how your body is responding.
Prenatal Pilates (During Pregnancy)
From the first trimester through to your final weeks, Pilates is one of the safest and most effective forms of exercise in pregnancy. Our programs focus on:
- Pelvic floor preparation: Building strength and coordination before labour
- Core support: Managing the load on your spine and pelvis as your bump grows
- Pelvic girdle pain (PGP/SPD): Targeted exercises to reduce hip and pubic symphysis discomfort
- Back pain: Addressing the postural changes that come with a growing belly
- Breathing: Diaphragmatic breathing techniques that support your core and calm your nervous system
- Labour preparation: Positions and movements to support an easier birth
Postnatal Pilates (After Baby)
The postnatal period is not the time for “bounce back” pressure — it’s the time to rebuild properly. Our postnatal Pilates program is structured around your recovery timeline and will help with:
- Diastasis recti (abdominal separation): Graded return to loading without making separation worse
- Pelvic floor rehab: Progressive strengthening to address leakage, prolapse symptoms, or simply poor control
- Return to exercise: A graduated pathway back to running, lifting, and the activities you love
- Core reconnection: Rebuilding deep abdominal function before adding load
- Posture: Countering the effects of feeding, carrying, and life with a newborn
One-on-One With a Women’s Health Physiotherapist
Pregnancy Pilates is a private Women’s Health physiotherapy consultation with Emily Standen or Sarah Brown, not a group session. You book it online like any other consultation, and each session is built around you.
What We Cover
- Full pregnancy or birth history: Understanding what your body has been through
- Pelvic floor assessment: Checking strength, coordination, and any symptoms
- Diastasis screening: Checking linea alba integrity for postnatal patients
- Movement assessment: How you’re moving and what needs attention
- Program design: Pilates-based exercises suited to your trimester or recovery stage, with a program to take home
Your Appointments
- First assessment and treatment (60 minutes): from $225
- Follow-up treatment (30 minutes): from $115
How to Book
Book online at /book and choose Pregnancy Pilates, then pick Emily or Sarah. Prefer to talk first? Call the clinic on (02) 4721 5567 and we’ll find a time that works around your schedule.
Unsure if it’s the right time to start? Call us and we’ll talk it through — no obligation.
Ready to take the first step? Book online, or call us on (02) 4721 5567.
