Reduces back pain

Eases constipation

Reduces risk of gestational diabetes

Promotes healthy weight gain during pregnancy

Improves overall fitness

Counteracts depression

Reduces swelling

Aids weightloss post-pregnancy

Shortens labour

Improves energy levels

Frequently asked questions

Why attend Pregilates Classes?

When you are pregnant there will be many reasons as to why you would prefer to reduce activity levels and put your feet up on the couch. These reasons may include tiredness, discomfort from the ever-growing baby bump, lower back pain, pelvic pain, anxiety regarding the safety of your baby, lack of motivation and even feeling slightly under the weather.

Research has shown that the benefits of exercising during pregnancy outweighs the risks. Some benefits include reduced unwanted weight gain, higher energy levels and psychological benefits. Regular exercise also shows a reduction in symptoms such as muscle cramps, constipation, bloating, swelling, digestion irregularities, and can improve appetite and sleep.

Labour in those women who regularly exercise has been found to be shorter, and less complicated. Exercise also contributes to a quicker recovery from labour. There is evidence that expecting moms who exercised's time spent in labour was shortened by a 1/3, with 65% of the women delivering in less than 4 hours!

Mom’s who opt for natural births, require stamina and endurance to be able to cope with hours of labour. Exercise will assist greatly in this regard so you are prepared and ready for event day!

It is not only for moms who decided on natural births but also beneficial for moms who are having an elective c-section. C-sections are considered major surgery and there is such a thing as ‘pre-operative rehabilitation’. If you get the muscles nice and strong prior to going under the knife your chances of a quicker, less complicated recovery is a lot better! No fitness professional is qualified to offer pre-operative rehabilitation but it is right up the ally of a Biokineticist. This makes our offering unique when compared to the mainstream prenatal group class offerings.

Our Pregilates Classes are meant to provide you with an opportunity to come for a light to moderate intensity training session with liked-minded expecting mommies. Pregnancy is not the time to kill yourself in the gym but it is the perfect time to be active and to start making healthy lifestyle choices. Research has shown that the choices you make whilst baba is in your tummy, can influence your child’s lifestyle decisions in the future.

Being active during pregnancy not only helps to prepare you and your body for birth and postpartum recovery, but it also prevents long term diseases such as obesity, heart disease and diabetes. Regular exercise can prevent or limit pregnancy complications, as well as provide long term health benefits to you and your unborn baby.

Is it safe to exercise while pregnant?

Yes, it is safe and recommended by health professionals for you to exercise while pregnant!

You will need to complete a thorough pre-screening form. We will then review the form and determine whether you are fit to exercise or not.

The instructor will also keep a close eye on any signs or symptoms that indicate that you should stop exercising.

The major advantage is that you will be exercising under the guidance of a Biokineticist. A Biokineticist is a medical professional who assesses, treats and prevents diseases, disability through the use of exercise as a form of therapy. They specialise in the management of chronic diseases as well as special populations such as elderly clients, children and pregnant clients. They are also involved in the later stages of orthopaedic rehabilitation.

You are therefore under expert care.

What does it cost?

Drop-In Class = R120.

4 Classes = R400

8 Classes = R750

Booking is Essential.

How do I prepare for my first visit?

Please arrive 15minutes earlier for your first session as you will need to complete pre-screening forms.

Come dressed comfortably in gym clothes. You can utilise our feeding room if you would like to do a quick change at the facility.

No shoes are to be worn.

Bring along a water bottle, sweat towel, your baby bump and a smile 😊

What can I expect during the session?

Each session will have its own objective however the overall goal of the sessions are to moderately elevate your heart rate, improve/maintain muscular strength & endurance, strengthen the core muscle group (incl. kegels) and maintain flexibility.

The session will be of a light to moderate intensity.

It is suitable for all fitness levels as the instructor will progress an exercise if it is not challenging enough OR regress an exercise if it is too hard.

How long does a session last?

Each session lasts 45 minutes.

What are the contra-indications to exercising whilst pregnant?

You are not medically allowed to exercise while pregnant if you have or develop any of the following conditions:

  • Hemodynamically significant heart disease
  • Restrictive lung disease
  • Incompetent cervix/cerclage
  • Multiple gestation at risk for premature labour
  • Persistent second- or third-trimester bleeding
  • Placenta previa after 26 weeks of gestation
  • Premature labour during the current pregnancy
  • Ruptured membranes
  • Preeclampsia/pregnancyinduced hypertension

What are signs that I need to stop exercising?

Your instructor will constantly be on the look out for signs that you may need to stop exercising:

  • Vaginal bleeding
  • Feeling dizzy or faint
  • Shortness of breath before starting exercise or with low exertion
  • Chest pain
  • Sudden onset of a headache
  • Unexplained Muscle weakness
  • Unexplained calf swelling or soreness
  • Regular painful contraction of the uterus
  • Fluid leaking from the vagina


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Bookings need to be scheduled at least 24 hours in advance.

Find Us


Building 6, Shop 3

In Shere Lifestyle Centre,

4 Graham Rd, Shere,

Pretoria, 0081

Tues - Fri: 09:00 - 17:00

Sat: 09:00 - 14:00

Mon/Public Holidays: Closed

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