Gentle movement in a special time.

A pregnancy asks a lot of your body, and so does the recovery afterwards. Pilates is a lovely, calm way to stay supple and strong, with attention to your pelvic floor and your breath. Adapted to your stage, in a small group.

Book a trial class for €10

during your pregnancy

Pilates during pregnancy, trimester by trimester

During your pregnancy a great deal changes, and movement can be exactly what feels good: it keeps you supple, helps with back and pelvic pain, and gives you a moment of calm in your head. Pilates lends itself beautifully to this, because it is gentle and controlled.

We adjust the exercises to your trimester and to how you feel that day. We leave some positions out, and make others feel even better. It never has to be hard; above all it should feel good.

In the first trimester you are often mostly tired and nauseous. Many women take it easy then and stay with breathing, posture and light core work. In the second trimester the energy usually comes back: for most women that is the nicest period to move, with attention to the back, hips and pelvic stability. In the third trimester your belly gets heavier and your pelvis looser, so we work in shorter blocks, with more support and without lying flat on your back.

One thing we do ask: do check with your midwife or GP whether movement is okay for you, and let Ruby know if anything is going on. We are not a medical institute, but we are a safe, calm place to keep moving.

If you would like to read more about what does and does not work per stage, our article on pilates during pregnancy goes into it in more detail (in Dutch).

when to start

When can you start pilates?

If you were already doing pilates before you became pregnant, in most cases you can simply carry on, with adjustments per stage. If you are new to it, many women start in the second trimester, once the first tiredness has passed. Starting may be calm and small: one class a week is a fine beginning.

After birth there is no single date that is right for everyone. Many women pick it up again around their postnatal check, and usually later after a caesarean or a difficult birth. Your midwife, GP or pelvic physiotherapist can say what is sensible for you; we follow that advice and build up from there.

Not sure? Send Ruby a message telling her where you are now. Then we can look together at whether joining a class feels good already, or whether it is better to wait a little.

after birth

Pilates after birth

After your birth your body needs time. No rush, no obligation. Pilates is a gentle way to rebuild yourself: your pelvic floor and your deep core come back slowly, together with your breathing.

Most women start again after their postnatal check, a little later after a caesarean or a difficult birth. We always begin gently and listen to what your body can handle. If you have pelvic-floor or abdominal-wall issues (diastasis / abdominal separation), we take that into account and refer you to a pelvic physiotherapist where needed.

The beautiful thing about this period: it is also a moment for yourself. An hour where, just for a while, it is only about you, in a small group of women going through the same thing.

How to build those first weeks up calmly is covered in more detail in our article on pilates after birth (in Dutch).

pelvic floor

Your pelvic floor, without forcing

Your pelvic floor is the layer of muscle at the base of your pelvis that moves along with your breathing. During a pregnancy that layer carries a lot of weight, and after a birth it needs time. In pilates we do not train it in isolation, but as part of your deep core: breathe in and let go, breathe out and move along.

We do that calmly, and without squeezing until it hurts. Tightening hard is rarely the answer; learning when you may let go often is. Ruby tells you what to pay attention to and adjusts exercises if something does not feel good.

Do you notice leaking, a heavy or dragging feeling, or pain? Then go and see your GP, midwife or a pelvic physiotherapist first. They can look into what is going on. A class with us is an addition, not a treatment.

diastasis

Diastasis, a separated abdominal wall

During a pregnancy the connective tissue between your straight abdominal muscles stretches, so your belly can make room. For some women that space is still noticeable for a while after the birth. That is called diastasis, and it is a very common thing.

In class this mainly means: no crunches and sit-ups, not coming straight up from lying down, and choosing exercises where your belly stays flat instead of forming a ridge or a dip. We build up from breathing and deep core work, at the pace your abdominal wall can handle.

If you are unsure whether this applies to you, have it assessed by your GP or a pelvic physiotherapist, and mention it when you sign up. Then we take it into account from the very first class.

what we offer

Small, gentle and personal

A maximum of 8 participants per class at Sportpark Landsmeer, and from November 2026 no more than two per class in the Badhoevedorp studio. Ruby sees exactly how you are doing and adjusts exercises for each person.
Adapted to your stage, whether you are pregnant or recovering. Nothing is required, everything may go at a calm pace.
Attention to pelvic floor and core, trained in a natural way together with your breathing.
No pressure to perform. Just calm, strength and an hour that is, for a while, only about you.
Trial class €10. Come and see, with no obligation, whether it suits you.

a trial class costs €10

Begin with a trial class.

When you book, let us know which stage you are in (pregnant or recovering) and whether anything is going on. Ruby tailors the class to that.

Book a trial class