What to Expect in Your First Prenatal Pilates Session with a Clinical Physiotherapist in Singapore?

Pregnancy is a transformative journey, and staying active through safe, tailored exercise can make a significant difference to your overall well-being. Prenatal Pilates programs, especially when guided by one of our PhysioMatters team - has become increasingly popular in Singapore for expectant mothers looking to strengthen their bodies, improve posture, and manage pregnancy-related discomforts.

What To Expect For Your First Prenatal Pilates Session?

1. Initial Assessment and Consultation

Your first prenatal Pilates session with our physiotherapy team (Danielle, Xan or Claire) begins with a thorough subjective and objective assessment. This includes a detailed discussion of your medical history, current trimester, any existing aches or pains, and your physical activity level. Our physiotherapist wants to understand any specific pregnancy

symptoms you’re experiencing, such as pelvic girdle pain, lower back discomfort, or diastasis recti (abdominal muscle separation).

This consultation allows us both, as a team - a chance to address your goals, whether it’s improving core stability, reducing stress, or preparing your body for labour and postpartum recovery.

Related Topic: Wondering how we screen our clients for safe pilates? Check out our article on "How a Physiotherapist Screens Prenatal Clients for Safe Pilates".

2. Introduction to Prenatal Pilates Principles

Once the assessment is complete, your physiotherapist will introduce you to the foundational principles of Pilates, adapted for pregnancy. This includes:

• Breath work: Learning how to engage the diaphragm and pelvic floor through controlled breathing.

• Pelvic floor awareness: Understanding how to safely activate and relax these muscles.

• Core engagement: Discovering how to support your growing belly through deep abdominal muscle activation without strain.

This foundation ensures you're exercising safely and effectively throughout your pregnancy.

3. Tailored Exercise Program

Your physiotherapist will then guide you through a gentle, tailored Pilates routine. Exercises are selected based on your trimester and physical needs. Most sessions focus on:

• Core stability: Strengthening the deep abdominal and pelvic floor muscles.

• Posture alignment: Countering the postural changes that occur during pregnancy.

• Flexibility and mobility: Especially in the hips, spine, and legs.

• Balance and coordination: Which can be affected as your centre of gravity shifts.

We may use Pilates or Physiotherapy props like resistance bands, stability balls, or foam rollers to enhance your work out. All movements are performed in a controlled, low-impact manner to ensure safety.

4. Education and Empowerment

At PhysioMatters our team of Physiotherapists, are trained to provide evidence-based advice on movement and body mechanics during pregnancy. You will also learn about how to move safely during daily tasks (e.g., getting in and out of bed, lifting objects), and how to manage common discomforts through exercise and posture corrections.

5. Creating a Plan for Future Sessions

After your first session, your physiotherapist will recommend a frequency for future visits and possibly suggest at-home exercises. Sessions are typically adjusted as your pregnancy progresses to accommodate physical changes and energy levels.

How Do You Prepare For Your Prenatal Pilates Session?

Starting a Pilates session isn’t just about showing up, it’s about arriving prepared to get the most from your session. Whether you’re a first-timer or a seasoned student, taking a few simple steps before your session can enhance your focus, performance, and results.

Here’s a quick checklist to help you prepare before stepping onto the mat or reformer with PhysioMatters Singapore.

1. Wear the Right Clothes

Comfortable, fitted clothing is ideal for Pilates. You need to wear clothing that moves with your body, that isn’t too loose and may get in the way of movements and or hides your body form. Think leggings, a fitted tank or tee, and avoid zippers or buttons that can dig into you during exercises.

Please always wear grippy socks, especially for reformer classes. We do sell the in our clinic for those that forget their own socks.

2. Stay Light on Meals

Pilates involves a lot of core engagement, stretching, and sometimes inversions. It’s best not to eat a heavy meal beforehand. A light snack 1–2 hours before (like a banana, yogurt, or a handful of nuts) can give you the energy you need without feeling uncomfortable during class.

3. Bring the Essentials

We provide all the needed equipment for mat to the reformer 1: 1 session however it’s always good to bring a water bottle, and or a towel.

4. Arrive a Little Early

Give yourself at least 10 minutes before our session to settle in. This gives you time to check in with our staff (especially if you’re new or have any injuries) and to shift mentally from your day into your practice.

5. Check In With Your Body

Before your session begins, please take a moment to notice how your body feels. Are you tired? Are certain areas tight or sore? Being aware of your body helps OUR TEAM to modify exercises for you so that we all achieve the best for you during the session.

6. Hydrate and Breathe

Hydration is often overlooked, but it’s essential for muscle function and focus. Drink water before (and after) your session. As Pilates emphasises breath control, it can help to spend a few minutes doing deep breathing before class begins to calm your mind and activate your core.

Final Thoughts

Your first prenatal Pilates session with our team of Physiotherapists is designed to be informative, supportive, and empowering. With personalised guidance, you’ll build strength, improve mobility, and prepare your body for childbirth and recovery in a safe and controlled environment.

Whether you’re a first-time mum or adding to your growing family, prenatal Pilates can be a nurturing part of your pregnancy wellness journey. Please check out our website PhysioMatters Pilates section for more details - we look forwards to supporting you on your pregnancy journey!

Contact us today!

Cheers

Danielle - Principal Physiotherapist (PhysioMatters)

Contact Information

Email: hello@physiomatters.com.sg

Phone: +65 9352 9067

Address: 360 Orchard Road #10-07 International Building, 238869