Pregnancy Pilates

Pregnancy Pilates at Penrith Physiotherapy Sports Centre is designed specifically for women navigating the changes of pregnancy and the postnatal period. Our physio-led small-group classes use reformer and mat equipment 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

Your Initial Assessment

Before joining a class, all new patients complete a 60-minute one-on-one assessment with one of our physiotherapists. This is not a formality — it’s where we actually find out what your body needs.

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: Building your individualised exercise program before your first class
• Equipment introduction: Getting comfortable on the reformer before joining the group

Class Format

• Maximum 4 participants: You get real attention, not a number in a crowd
• Individual programs: Everyone in the class follows their own program, designed for their needs
• Physiotherapist-led: A qualified physio in the room for every class
• Reformer and mat work: Using a mix of equipment suited to pregnancy and postnatal bodies
• Trimester-appropriate: Exercises modified as your pregnancy progresses

Pricing

Pay As You Go: $65 per class

Flexible attendance with no ongoing commitment.

6 Class Pass: $270 (save $120)

The best value option — $45 per class, and regular attendance produces the best results.

Initial Assessment: $199

Your one-on-one 60-minute assessment before joining classes. Includes pelvic floor assessment, movement evaluation, and your personalised program.

How to Book

New patients: Please call the clinic on (02) 4721 5567 to book your initial assessment. We’ll match you with one of our women’s health or Clinical Pilates physiotherapists and find a time that works around your schedule.

Returning patients: You can book directly into classes using our online booking system.

Is Pregnancy Pilates Right for You?

This program suits you if you are:

• Currently pregnant (any trimester) and want safe, supervised exercise
• In the postnatal period and ready to start rebuilding (we recommend waiting until at least 6 weeks postpartum, or 12 weeks after a caesarean — and always with medical clearance)
• Experiencing pelvic girdle pain, back pain, or pelvic floor symptoms during or after pregnancy
• Looking to prepare your body for labour and recovery
• A regular exerciser wanting to continue safely through your pregnancy

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? Call us on (02) 4721 5567 to book your initial assessment. Already attending? Book your next class online.