PRE-NATAL PILATES
At Bondi Rise, our Pre Natal sessions are designed to support expectant mothers throughout their pregnancy journey. These gentle yet effective classes focus on building strength, improving flexibility, and fostering mindfulness. Led by experienced instructors, each session creates a nurturing environment where you can connect with your body and baby. Whether you're looking to maintain fitness during pregnancy or prepare physically and mentally for childbirth, our Pre Natal program at Bondi Rise provides the perfect blend of relaxation and empowerment. Join us in embracing this transformative time with confidence and community support.
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14 MINUTE STANDING FULL BODY
Suitable for pre-natal, but please take the plies much smaller or not at all.
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12 MINUTE LEGS LEGS LEGS
Transform your legs with this targeted workout designed to strengthen, tone, and define. Expect lunges, horse kicks and some juicy squats!!
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14 MINUTE CORE + ARMS
Sculpt and strengthen your arms whilst building the deep core muscles!
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14 MINUTE LOWER BODY INTENSE
This is a fiery one! Expect a lot of horse kicks and lunges!
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14 MIN BACKS + ARMS WORKOUT (weights needed)
Grab yourself some light weights and let's go!
Suitable for pre-natal -
11 MIN INTENSE WEIGHTED ARMS
If you have sore knees, you can do this standing!
Suitable for pre-natal -
19 MINUTE LOWER BODY WORKOUT, WITH ANKLE WEIGHTS
A workout dedicated to the lower body!
This is pre-natal friendly -
15 MINUTE FULL BODY SAFARI SERIES
This workout includes some monkey interaction, as well as a full body workout!
This workout is pre-natal friendly
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21 MINUTE FULL BODY FLOW
Starting with some lovely chest openers, we then take it into an intense full body workout!
Pre-natal friendly
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PILATES CIRCUIT WORKOUT 24 MINUTES
Join me for a Pilates Interval Workout! 7 exercises: 1 minute on, 15 seconds off! And we repeat the whole thing twice!
Grab some weights for our circuit training!
This is pre natal friendly.
