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The Best Prenatal Fitness Classes in Hong Kong

By Amanda Sheppard 22 June 2018
You and your bump might not be suited to your usual workout, but that doesn't mean you're homebound for the next nine months! Mums-to-be can benefit from a whole host of prenatal classes and workshops around Hong Kong. From gentle yoga to a good old-fashioned sweat fest, there are plenty of ways to stay fighting fit throughout pregnancy. What's more, maternity fitness instructors often tailor workouts for their students depending on the stage of their pregnancy, however, it’s always best to check with your GP before engaging in any strenuous exercise.

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Flex Studio

Offering both prenatal Pilates and yoga classes from its studios in Central and Wong Chuk Hang, the instructors at Flex Studio teach modified poses and stretches which utilise both mat and reformer work, keeping you safe while getting you strong. The exercises are designed to help reduce back pain and strain, and strengthen abdominal muscles, with each one being modified depending on the stage of pregnancy and which trimester you are in. Flex Studio, 3/F & 4/F, Man Cheung Building, 15-17 Wyndham Street, Central (+852) 3468 3132 308-310, One Island South, 2 Heung Yip Road, Wong Chuk Hang, Aberdeen, (+852) 2813 2212

The Yoga Room

The Yoga Room offers prenatal Pilates and yoga with a focus on breathwork and movement. The sessions are choreographed to help increase oxygen circulation throughout the body, which benefits both you and your bump. Prenatal classes aim to help alleviate pregnancy pains (strengthening your back, neck, shoulders, and pelvis). It makes for a great introduction to the practices too, and provides solid foundations to help you continue throughout your pregnancy and beyond. The Yoga Room, 3/F, 4/F, 6/F & 16/F, Xiu Ping Commercial Building, 104 Jervois Street, Sheung Wan, (+852) 2544 8398

Barre 2 Barre

Though it may sound like an unlikely combination, expectant mums can bring their bumps to ballet! Barre classes have taken the world by storm, and with a focus on posture and alignment, can be beneficial throughout your pregnancy. Groups can opt for the Barre 2 Barre Bump Club, which are private group sessions that offer a challenging workout, while remaining well within the realms of a safe and cautious approach to prenatal fitness. Barre 2 Barre, 4/F, Cheung Hing Commercial Building, 37 Cochrane Street, Central, (+852) 9688 3503


The aptly named H-Kore studio offers some hard-hitting workouts designed to help you get results, no matter your fitness goal. This is Hong Kong’s only Lagree Fitness studio and uses its trademark combination of high-intensity and low-impact movements to improve flexibility and mobility for its prenatal classes. With a focus on arms and legs, instructors suggest modified stretches and exercises for both pre-and post-natal classes. There is also an active social group, H-Kore Mums, for those interested in meeting new people. H-Kore, 3/F, 39 Des Voeux Road Central, Central, (+852) 2441 9000

Matilda Hospital

The leading maternity hospital offers a number of outpatient services, including Pilates sessions for expectant mothers. Run by licensed physiotherapists, Matilda Hosptial's Pilates classes run on the small side, which means you'll find yourself in a hands-on class where you'll be able to pay attention to the details – think perfect posture and pain relieving exercises to help you through your pregnancy. Private sessions are also available, with an initial consultation setting you back $1,160 and subsequent sessions costing $1,070. Matilda Hospital, 41 Mount Kellett Road, The Peak, (+852) 2849 0111

Warrior Academy

In the heart of Hong Kong island’s western district, Warrior Academy is an 8,000-square foot fitness centre and MMA gym. It offers a range of group and personal training classes for men and women, as well as thrice-weekly Prenatal Fitness classes for Mums-to-be. Prenatal classes are held Tuesdays and Thursdays at 9am, and Wednesdays at 6.45pm. One-on-one client training sessions can be organised by appointment.

Warrior Academy, 1/F, Hong Kong Plaza, 188 Connaught Road West, Sai Ying Pun, (+852) 2838 3878

Options Pilates

Options Pilates take their prenatal fitness seriously. Firm believers in the benefits of Pilates both during pregnancy and its ability to accelerate recovery, their classes incorporate both mat work and reformer exercises specifically for Mums to be. The hour-long sessions strengthen abdominal, lower back and pelvic floor muscles to help ease pain during your pregnancy and promote faster healing. Options Pilates offers both group and private classes.

Options Pilates, 15/F, 11 Stanley Street, Central, (+852) 3188 8112

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Amanda Sheppard

Senior editor

Following a brief and bitterly cold stint in Scotland, Amanda returned to Hong Kong—a place she’s called home for over 18 years—to begin her career as a writer. She can often be found getting lost somewhere very familiar, planning her next holiday, and enjoying a cup (or three) of good, strong coffee.