PRE & POSTNATAL PILATES AT RISE
Move well. Feel supported. You've got this.
A safe, warm, expert-led space for movement during pregnancy and beyond - because your body is doing something extraordinary, and it deserves care that matches.
Movement designed to support your body through pregnancy, recovery, and everything in between. Whether you're growing a baby, rebuilding strength after birth, or simply trying to reconnect with your body again, our classes are designed to help you move safely, confidently, and without pressure.
At Rise, we focus on supportive movement, breathwork, core connection, posture, pelvic floor awareness, and helping you feel strong in a body that’s constantly changing.
Because motherhood changes everything - including how you move.
PILATES DURING PREGNANCY
Pregnancy changes everything about how your body moves - and Pilates, when taught well, is one of the most effective and gentle ways to support it through every stage.
At Rise, we don't offer a separate prenatal class. Instead, our qualified instructors - all trained in pre and postnatal Pilates - offer personalised modifications within our regular mat and reformer classes, so you can continue moving in a familiar, community setting throughout your pregnancy.
Before joining a class while pregnant, you'll complete a short pregnancy-specific waiver so your instructor has everything they need to support you safely. From there, you'll receive hands-on guidance and exercise adjustments tailored to your trimester, your body, and how you're feeling that day.
You don't need to disappear into a bubble when you're pregnant. You can keep moving, keep connecting, and keep showing up - with people who know how to look after you properly.
WHAT TO EXPECT AS A PRENATAL CLIENT
Before your first class: Get in touch with us before booking so we can confirm which classes are most suitable for your stage of pregnancy and assign you to an instructor who is trained in prenatal adjustments. You'll complete a pregnancy waiver on arrival.
During class: Your instructor will offer modifications throughout - adjusting exercises, props, and positioning to suit your changing body. Nothing will be done that isn't safe for you and your baby. If something doesn't feel right on a particular day, just say so - we'll always find an alternative.
Which classes are suitable: Both mat and reformer classes can be adapted for pregnancy with the right instructor present. Get in touch and we'll make sure you're booked into the right session.
A note on trimester: We welcome clients from the first trimester onwards, though we always recommend checking with your midwife or GP before starting any new exercise during pregnancy, or if you have any concerns at any stage.
POSTNATAL PILATES AT RISE
The fourth trimester is real, and your body deserves proper support through it. Our dedicated postnatal classes are designed specifically for new mums - giving you a safe, progressive way back into movement after birth, with expert guidance every step of the way.
We offer two dedicated postnatal classes at Rise:
Postnatal Mat Pilates - a gentle but progressive class focused on rebuilding core strength, pelvic floor function, and full-body stability after birth. No equipment needed, all props provided, and the pace is designed to meet you exactly where you are.
Postnatal Reformer Pilates - for those ready to progress further, our postnatal reformer class uses spring resistance to rebuild deeper strength and functional movement. It's one of the few dedicated postnatal reformer classes available in Nottinghamshire, and it's a genuinely powerful way to feel strong and capable in your body again.
Babies are always welcome. Bring them along - the more the merrier, honestly.
IMPORTANT INFORMATION
Please speak to your midwife, GP, consultant, or healthcare team before starting exercise during pregnancy or returning to exercise after birth.
For safety, we ask all pre and postnatal clients to let us know:
- how far along they are
- whether they’ve exercised previously
- whether they’ve had any complications
- whether they’ve had a vaginal birth or caesarean
Some movements and positions may need modifying throughout pregnancy and postpartum recovery, particularly after the first trimester and following birth.
IS PRENATAL PILATES RIGHT FOR ME?
Pilates is a low-impact form of exercise designed to improve strength, stability, posture, mobility, and body awareness - all things that become increasingly important during pregnancy. NHS guidance encourages staying active during pregnancy where appropriate, and Pilates is often recommended as a gentle but effective way to support the body through those changes.
Reformer Pilates can be particularly supportive during pregnancy because the spring resistance and equipment allow exercises to be adapted to your changing body and energy levels.
Benefits may include:
- improved posture
- reduced back discomfort
- better pelvic floor awareness
- improved mobility and circulation
- core support
- breathing and relaxation techniques
- preparation for labour and recovery
Pre & Postnatal Pilates in Keyworth, Nottinghamshire
Rise Pilates Studio is based at 9 & 9a The Square in Keyworth village, just a short drive from West Bridgford, Ruddington, Cotgrave, Tollerton, and Radcliffe on Trent. We're one of the few studios in Nottinghamshire offering dedicated postnatal reformer Pilates as a regular timetabled class - and we're proud of that.
If you've been looking for prenatal or postnatal Pilates near Nottingham and wanted somewhere that feels genuinely caring rather than clinical, this is it. Small groups, qualified instructors, and a community that will cheer you on every step of the way.
Free parking is available at Bunny Lane Car Park just minutes from the studio, for up to two hours. We're at 9 & 9a The Square, Keyworth, NG12 5JT.
When Can I Start Postnatal Pilates?
Every body and every birth is different, and we'll always encourage you to listen to yours. As a general guide:
Vaginal birth: We welcome postnatal clients from 6 weeks after birth.
Caesarean section: We recommend waiting until at least 12 weeks post-surgery before joining a class, to allow for proper healing.
Not sure if you're ready? That's completely okay. If you're approaching these timelines but don't feel quite there yet, always check in with your midwife or GP before booking. There's no rush, and we'll be here whenever you're ready.
If you have any questions about your specific situation, just get in touch - we're always happy to have a chat before you book.
Why Pilates for Pre & Postnatal?
Pilates is widely recommended by midwives, physiotherapists, and women's health specialists as one of the safest and most effective forms of exercise during and after pregnancy. Here's why:
During pregnancy: Pilates builds the core and pelvic floor strength that supports your growing bump, helps manage common pregnancy discomforts like lower back pain and pelvic girdle pain, and keeps you strong and mobile through each trimester.
After birth: The controlled, low-impact nature of Pilates makes it ideal for rebuilding strength gradually and safely. It specifically targets the deep core and pelvic floor - the muscles most affected by pregnancy and birth - helping you rebuild from the inside out rather than jumping back into high-impact exercise before your body is ready.
For your mind as well as your body: New motherhood is intense. Having a dedicated hour that's just for you - to move, breathe, and be in your body - matters more than people give it credit for. Our postnatal classes are warm, welcoming, and genuinely judgement-free. Babies cry, mums have hard days, and that's all completely fine here.
Frequently Asked Questions
FAQ's - Pre & Postnatal Pilates at Rise
Do I need any Pilates experience before joining?
Not at all. Both our prenatal and postnatal offerings are accessible to complete beginners. Your instructor will guide you through everything with clear, supportive cueing and personalised modifications.
Which instructors are qualified in pre and postnatal Pilates?
Three of our instructors hold specific pre and postnatal Pilates qualifications, and it's something we actively prioritise when welcoming new instructors to the team. When you book, we'll make sure you're in a class led by a qualified instructor.
Can I come to regular classes while pregnant?
Yes - with a few important steps first. Get in touch before booking so we can advise on the most suitable class and instructor for your stage of pregnancy. You'll also complete a pregnancy-specific waiver before your first session. We'd always recommend checking with your midwife or GP before starting or continuing exercise during pregnancy.
What if my baby needs feeding or settling during class?
Do whatever you need to do. Feed, settle, cuddle - all of it is completely welcome. Our postnatal classes are designed around the reality of new motherhood, not despite it.
Is the postnatal reformer class suitable for c-section recovery?
Yes, but we ask that you wait at least 12 weeks post c-section before joining, and that you get clearance from your GP or midwife first. Your instructor will always be informed of your birth history and will guide you accordingly.
What should I bring?
Just yourself, your baby if you're coming to a postnatal class, and some water. We provide mats, props, and everything else you need. Grip socks are required - we sell them at the studio if you need a pair.
How do I book?
Head to our timetable page to find postnatal class times and book online. For prenatal clients, we'd recommend getting in touch first so we can make sure you're in the right session. Drop us a message - we're always happy to help.
Where are you and is there parking?
We're at 9 & 9a The Square, Keyworth, NG12 5JT. Free parking is available at Bunny Lane Car Park for up to two hours, just a couple of minutes' walk from the studio.
READY TO START?
Whether you're growing a baby, recovering from birth, or somewhere in the beautiful chaos in between - there's a place for you at Rise.
If you’re unsure where to begin, that’s completely okay. We know starting something new - especially in a changing body - can feel intimidating.
Our instructors can help guide you towards the most appropriate class option for you and provide modifications along the way. Move at your pace. Feel supported every step of the way. You deserve this.
It's time to rise - one breath at a time.