Pregnancy / Post Pegnancy Pilates

Pregnancy / Post Pregnancy Pilates Classes can help you in many ways during and after your Pregnancy.

As you would expect, there are postural changes that happen during pregancy. As your baby grows, lower backs can become more arched with the weight of the baby, which puts pressure on our low back and also puts our hamstrings under constant tension, and hip flexors at the front of our body are also affected and feel more tight than normal.

Ligaments attach bone to bone and their role is to help keep our joints together and functioning well.  When Pregnant, hormones such as relaxin cause the pelvic ligaments to loosen to allow the pelvis to open slightly when you give birth. Sometimes the Pelvis loosens and our ligaments become more loose and less able to hold our bones in place as our body is getting ready to give birth.

Pregnancy / Post Pregnancy Pilates

How Pilates Can Help You During And After Pregancy.


Mobilising your back with the exercises we provide that are specific to pregnancy and safe, is one way pilates will help ease and prevent back pain. We use many positions such as side lying, 4point kneeling & standing to do the exercises safely.


Pelvic Stability is essential in helping prevent Symph pubis pain and also pelvic girdle pain. Also, in helping reduce the chances of sacro–iliac dysfunction that can happen during Pregnancy. The more stable we are by strengthening our muscles around the hips and pelvic area the more supported and in line our joints can stay. Pilates will help you in conjunction with the medical practitioners. Its always helpful mentally as well to have exercises you can use that relieves pain or simply helps you feel and stay strong.


It is really important to strengthen your glutes and legs anyway to prevent back pain but especially during pregnancy. We do work on squats to strengthen the legs and glutes as well as side lying exercises.  Ladies always love doing the leg work as it is the one area they can feel they are working hard on and also keeping fit and healthy. We also need to strengthen our upper backs for posture and obliques and shoulder stability muscles. All these will help with reducing back pain, and staying strong fit and healthy during pregnancy.

Relaxation and Breathing

It is relaxing when doing Pilates as you focus on your whole body. Your posture alignment co ordination and you have to concentration. You can’t think of anything else during the class so ladies feel very relaxed after class with improved awareness of their posture. This can only help us support our backs and pelvis during pregnancy. We also do birth preparation breathing and pelvic floor release work so you are fully ready for your birth and have some tools to use to help you stay calm in your mind and relaxed in your body, as this is what we need during labour.

Pilates Prices

Advanced / Intermediate Pilates

Hall Based Pilates

Drop in classes and full courses available. Classes are run as courses in sync with school term time.

Drop-in Hall class (Weybridge / West Byfleet) – £15/hr
Full Course (Weybridge) – £13/hr
Drop-in Hall class (Streatham Hill / Balham) – £17/hr
Full Course (Streatham Hill / Balham) – £15/hr

No more than 12 per class.

Onine Zoom Pilates

Online Zoom Pilates Lessons

Drop in classes and full courses available. Classes are run as courses in sync with school term time.

Drop-in Hall class – £12/hr
Full Course – £10/hr

No more than 12 per class.

One To One Pilates

1:1 / 2:1 Private Pilates Sessions

Block of 5 - £65/hr - £325
Block of 10 -  £60/hr - £600

Intro trial session - £50/hr.

On Zoom Block of 5 - £50/hr - £250
On Zoom Block of 10 -  £50/hr - £500

Client Testimonials

Andy, Wandsworth Common

In November 2019, I started one to one Pilates sessions with Rosa as part of my rehabilitation after a cycle v lorry accident (I was on the bike). I could not walk very well at the time, got dizzy frequently and had trouble even getting down to the floor. The sessions have helped me enormously. Rosa is patient, experienced and works around what I cannot physically do because of my injuries. I have made real progress and have an online session every week. My balance and co-ordination now
mean I only occasionally slip off the foam roller!

Sarah, Clapham

Incredibly, it has been 10 years since I started 1:1 Pilates with Rosa.   It so motivating to have a weekly 1:1 to keep me on track and to learn new exercises to do by myself regularly in between our Pilates sessions.   Rosa is a delightful, very encouraging and patient teacher.  With the pandemic and Rosa’s move from London, we have been able to successfully carry on my lessons via zoom.   There are so many benefits from doing Pilates not least a huge improvement in strength and tone.   I can honestly say that it has made an enormous difference to my life.  I cannot recommend Rosa highly enough.

Emma, Balham

I've been practising Pilates with Rosa for seven years through my two pregnancies and other big life events. Her knowledge and methods have been invaluable to me. Her gentle adaptions and calm delivery are so relaxing. The classes keep my aches and pains away too. Even though she has moved out of Central London now we are still able to keep training on zoom. She is a very special teacher. 

Dr Emma Burniston

I have been to many Pilates classes over the past 5 yrs, Rosa’s classes are the best! as a Chiropractor I know how easy it is to cause injury due to incorrect technique. Rosa’s knowledge is exceptional, she is very experienced and I feel very comfortable recommending her to all patients

Lynn Gant

Rosa’s sessions are challenging, imaginative and never boring – 2 hours just fly by! Rosa somehow manages to get the best out of everyone in the class and is attentive and caring, ensuring everyone achieves their individual fitness goals.

Nicky Hambleton-Jones

Rosa’s Pilates classes really helped to keep me in shape and maintain my core strength throughout my pregnancy, which made getting back into shape afterwards a much easier and quicker process. I highly recommend Rosa’s classes for anyone who wants to improve the way their body looks and feels.

Philip Hartley B.Ost, B.A.(Hons), Dip APNT

As an Osteopath working in a busy practice I fully appreciate the benefit of a strong, stable and flexible spine. Working with Rosa has definitely helped me protect my own back whilst helping others with theirs. Her attentive, intuitive approach has produced rapid and lasting benefits. I would thoroughly recommend Rosa to my patients for her professional attitude, knowledge base and hugely positive demeanour.