- HONG KONG
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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!
- Featured
FITMAMA STRENGTH BY ZIGFITMAMA: Safe Strength Training for Pregnant & Postpartum Moms
A Supportive Weights-Based Fitness Class That Integrates Core And Pelvic Floor TrainingAt ZigFitMama, FitMama Strength is a weights-based class designed for women who are pregnant, postpartum, or further along in their motherhood journey. Suitable for all fitness levels, including those new to lifting, this class helps you safely integrate your core and pelvic floor into every aspect of strength training. Expect functional movements that support daily life and the physical demands of pregnancy and motherhood.
Each class blends mobility work, pelvic and hip conditioning, core and pelvic floor activation, and a touch of cardiovascular training. With Ziggy and her team’s expert support, you’ll build strength, confidence, and resilience in a safe, encouraging space where babies are always welcome.
Zigfit Mama @ The Vault Fitness, 3/F Alliance Building, 133 Connaught Road Central, Sheung Wan, +852 2885 9300 (WhatsApp), kan.ziggy@thevault-fitness.com, https://thevault-fitness.com/pages/womens-health
- Featured
PROHEALTH SPORTS AND SPINAL PHYSIOTHERAPY CENTRES: Pre And Postnatal Physiotherapy In Hong Kong
Expert Care For Women Throughout Pregnancy And BeyondPregnancy brings incredible changes, and ProHealth Sports & Spinal Physiotherapy Centres is here to support you every step of the way. Their specialised pre and postnatal physiotherapy helps manage musculoskeletal challenges such as back pain, pelvic instability, and diastasis recti, providing safe, effective, and personalised care tailored to your needs.
Established in 2000, their team of experienced physiotherapists focuses on strengthening your body, improving mobility, and preparing you for childbirth and recovery. Trusted by women across Hong Kong, ProHealth ensures expert, compassionate support throughout your journey into motherhood, helping you feel strong, confident, and ready to embrace this special time.
ProHealth Sports & Spinal Physiotherapy Centres, www.prohealthasia-hk.com
- Unit 1202, 12/F, World-Wide House, 19 Des Voeux Road, Central
Telephone: (852) 2530 3022
WhatsApp: (852) 5422 3760
Email: appt@physiohk.com - 15/F & Rm. 1201, Winway Building, 50 Wellington Street, Central
Telephone: (852) 2530 0073
WhatsApp: (852) 5542 0407
Email: appt@physiohk.com - Rm 1706, Devon House, 979 King's Rd, Quarry Bay
Telephone: (852) 2530 0336
WhatsApp: (852) 84001760
Email: qbappt@sportsandspinal.hk
- Unit 1202, 12/F, World-Wide House, 19 Des Voeux Road, Central
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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, www.yogaroomhk.com
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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 69960495, www.physiomotion.com.hk
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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 the exercise cleared by your docs before signing up.
H-Kore, Central And Quarry Bay, www.h-kore.com
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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 27919705, www.thestudiosaikung.com
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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 28132212, info@flexhk.com, www.flexhk.com
- Flex Central, 3/F Man Cheung Building, 15-17 Wyndham Street, Central, +852 28132399, central@flexhk.com, www.flexhk.com
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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, www.pure-yoga.com. You must sign a long-term membership.
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AQUATERRE FITNESS HONG KONG: Prenatal Yoga In Stanley
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, 67745883, hello@aquaterraperformance.com, www.aquaterraperformance.com
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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 23760033, www.in-motion.hk
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WANT MORE? Prenatal Fitness In Hong Kong
- Calibrate Studio, www.calibrate-studios.com
- Kristen Handford, www.kristenhandford.com
- FabYOGA, www.fabyogahk.com
- AnHao, www.anhao-wellness.com
- Barre 2 Barre, https://barre2barre.com/
- IsoFit, https://www.isofit.com.hk/
- Embody, https://www.embody.hk/
- Self Fitness, https://www.selffitness.studio/
- Matilda Hospital, https://www.matilda.org/en/services-facilities/physiotherapy
- Options, https://optionspilatesstudio.com/hk/
- Mindbreak, https://www.mindbreakhk.com/
Additional Info:
WANT MORE PRENATAL FITNESS AND YOGA CLASSES IN HONG KONG?:
- Pause - Lantau Island
- Aqua Terra Performance - Stanley *Stand-Up Prenatal Paddleboarding
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