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!
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, www.barre2barre.com
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 exercises to speed up recovery.
Wellington Street Branch: 1201, 15/F & Rm 1901, Winway Building, 50 Wellington Street, Central, Hong Kong, +852 2530 0073, Whatsapp: +852 5542 0407, firstname.lastname@example.org
Jardine House Branch: 715 Jardine House, 1 Connaught Place, Central, Hong Kong, +852 2715 4577, email@example.com
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
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, www.physiomotion.com.hk
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!
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, www.h-kore.com
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, www.thestudiosaikung.com
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!
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.
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!
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, www.in-motion.hk