Prenatal Fitness Guide To Hong Kong – Yoga, Pilates, More!

Pilates + Yoga For All Levels And Stages Of Pregnancy!

Keeping up your workout routine while pregnant is always a challenge (especially with those killer cravings!). Break out the Spandex and get your body feeling good without boredom in the Little Steps Guide to Prenatal Fitness, Pilates, and Yoga in Hong Kong. There is something for every level and in every stage of pregnancy. Sweat, wiggle, and roll…see you on the mat!

  • BARRE 2 BARRE: Prenatal Barre Class In Central

    If you want the poise, grace, and strength of a ballerina, then Barre 2 Barre might just be for you! Their pre and postnatal classes are designed to build strength and stamina through challenging workouts that focus on spinal alignment through classic barre movements. They also offer small private group classes if you’ve got a mommy group looking to try something new!

    Barre 2 Barre Hong Kong, 4/F, Cheung Hing Commercial Bldg, 37 Cochrane Street, Central, Hong Kong, +852 9688 3503,

  • Sports and Spinal Pregnancy Pilates Prohealth Hong Kong

    PROHEALTH SPORTS AND SPINAL: Prenatal Pilates In Central

    At Prohealth Sports And Spinal, you’ll be seen by one of 4 Women’s Health Physiotherapists, who provide Pilates and physiotherapy treatments to meet individual needs. This includes core strengthening to reduce back and hip pain, reducing abdominal separation (diastasis rectus) and improving posture. The centres feature private treatment rooms and sports gyms with Pilates Reformers, where you'll engage in a wide range of strengthening exercises to speed up recovery.

    Wellington Street branch: 1201, 15/F & Rm 1901, Winway Building, 50 Wellington Street, Central, Hong Kong, +852 2530 0073, +852 5542 0407 (WhatsApp),,

    Jardine House branch: 715 Jardine House, 1 Connaught Place, Central, Hong Kong, +852 2715 4577, +852 5422 3760 (WhatsApp),

  • Yoga Room Hong Kong

    YOGA ROOM: Prenatal Yoga In Sheung Wan

    This favorite yoga for moms offers prenatal yoga and pilates in their easy-to-access location in Sheung Wan. Unlike many other options in Hong Kong, The Yoga Room offers daily pre-natal classes allowing moms-to-be an opportunity to create their own schedule each week.  Once the baby is born, you should check out their popular mom + baby classes too.


    The Yoga Room, Xiu Ping Commercial Building, 104 Jervois Street, Sheung Wan, Hong Kong, +852 2544 8398,

  • Physiomotion Hong Kong

    PHYSIOMOTION: Prenatal Pilates In Central

    Whether you’re trying to strengthen your core before the baby comes, or you're looking to lose that gut after pregnancy, Pilates can really make a difference in your overall health and wellness beyond simply flattening your belly. A strong core also means a strengthened pelvic floor for expecting mamas, which can help with pesky incontinence and help you push. Physiomotion also has an ultrasound that can be used to track muscle development.


    Physiomotion, 4/F., Kailey Tower, 16 Stanley Street, Central. Hong Kong, +852 6996 0495,

  • Yogaia Online Yoga classes Hong Kong

    YOGAIA: Online At-Home Prenatal Yoga

    Yogaia is the world's first live and interactive online yoga studio, bringing prenatal pilates, yoga and barre classes to you in the comfort of your home. With Yogaia, all you need is a computer with an internet connection. Like Facetime, a real-time connection allows the teacher to instruct classes according to each individual's capabilities, ensuring safety and effectiveness. Perfect for all levels!



  • H-Kore Hong Kong

    H-KORE: Prenatal Fitness In Central And Quarry Bay

    Whether you’re looking to stay fit during pregnancy or working to recover your prenatal figure, H-Kore’s Lagree Fitness classes are perfect for you. The Lagree Fitness Method combines resistance and cardiovascular training, which is high intensity but, most importantly, low impact – Perfect for every stage of pregnancy and after. All exercises are modified to ensure you are working safely and appropriately. H-Kore advises all participants to have exercise cleared by your docs before signing up.


    H-Kore, Central And Quarry Bay,

  • The Studio Hong Kong

    THE STUDIO SAI KUNG: Prenatal Fitness And Pilates In Sai Kung

    Sai Kung mamas can take a deep sigh of relief now that there are twice-weekly yoga classes offered at The Studio Sai Kung. Yoga can help expectant moms lower their stress levels while increasing their flexibility and strength for birth. So put on your cute and chic yoga attire and hit the mat for some physical and mental stimulation!


    The Studio Sai Kung, 1/F, 28 Man Nin St, Sai Kung, Hong Kong, +852 2791 9705,

  • Flex Studio Hong Kong

    FLEX STUDIOS: Prenatal Fitness In Central And Wong Chuk Hang

    Flex offers Yoga, Pilates and Xtend Barre courses designed especially for expectant moms, offering a full-body workout that focuses on exercises that strengthen abs with no risk to the pregnancy. Strong core muscles will help prevent diastasis, alleviate back pain and keep you in shape during one of the most precious times in your life. Keeping fit during pregnancy will also help you gain the mindset and muscles to return to pre-bump skinny jeans a lot faster after your bub is born!


    Flex Island South, Shops 308- 310, One Island South, 2 Heung Yip Rd, Wong Chuk Hang, +852 2813 2212,

    Flex Central, 3/F Man Cheung Building, 15-17 Wyndham Street, Central, +852 2813 2399,

  • Pure Yoga Hong Kong

    PURE YOGA: Prenatal Yoga *Various Locations + Membership Required

    Pure mommas can don on their stretchy pants to one of the two classes meant for pregnant women. The Prenatal class at Pure Yoga is designed to put the mind and body at ease through soothing yoga moves, forming a deeper connection with your baby. Similarly, Prenatal Yogalates combines yoga and Pilates to help build pelvic floor muscles, open hips, and relax the tension in your body. Breathing techniques are covered in this class to reduce stress.


    Pure Yoga, locations across the city, You must sign a long-term membership.

  • Aqua Terre Fitness Hong Kong


    For moms-to-be on the southside, Aqua Terra Performance is an excellent option for private fitness coaching through pregnancy and beyond. The studio is painted with non-toxic eicó paint and has Pavigym rubber flooring to try and create a VOC-free training environment for expectant and new mums. They also do stand-up paddleboard and yoga classes, too - be sure to check the schedule!


    Aqua Terra Performance, 14 & 14A Stanley Main Street, Stanley, Hong Kong, 6774 5883,

  • In motion Hong Kong

    IN MOTION: Prenatal Pilates In Kowloon

    If you’re based in Kowloon, you won’t have to venture to the other side for prenatal Pilates classes. In Motion is stocked with state-of-the-art equipment that can help you stay in shape. Let the instructors guide you through a safe and challenging workout to strengthen your pelvic floor muscles so your body is ready to push when the time comes!


    In Motion, 14/F, VIP Commercial Centre, 120 Canton Rd, Tsim Sha Tsui, Hong Kong, +852 2376 0033,

  • WANT MORE? Prenatal Fitness In Hong Kong

    Calibrate Studio,

    Zig Fit Mama,

    Kristen Handford,



Additional Info:​


Want More? Sign up for the Little Steps e-newsletter!
Sign Up
Tips. Deals. Events.

Do You Know A Budding Actor / Actress?

Register For Hong Kong's Studio Starlit Right Now

WIN: A Real Christmas Tree For That Festive Feel!

Win A Real Tree From XmasTreeOnline.HK!

Subscribe to Our Newsletter for the Latest Updates

* indicates required
Which city group would you like to receive updates and news from?

When you sign up you'll receive our newsletter packed with actionable strategies, free resources, and news.