Pre & Post-Natal Fitness Program in Singapore

What’s included in our Pre & Post-Natal Program?

Personal Training

This is one of the main components of your program. Work one-to-one with a pre-natal or post-natal personal trainer who understands exactly how your body is changing. Each session is built around you, adjusted to your energy levels, your stage of pregnancy or recovery, and your goals, so you’re always training safely and effectively. We’ll help you work towards a body that feels stronger, more capable, and better prepared for birth and for everything that comes after.

Reformer Pilates

This is one of the main components of your program. 1-1 sessions will focus on core strength, pelvic floor function, posture, and mobility, all areas that matter most as your body changes. Low-impact and highly adaptable, the sessions are designed to perfectly complement your personal training sessions.

Nutrition Sessions & Active Management Throughout

Good nutrition is one of the most powerful tools for a healthy pregnancy and a strong recovery, yet it's often the area where women feel most uncertain. Our pregnancy nutritionist will support you throughout the program with 2-3 personalised nutrition consultations, providing guidance that's practical, realistic, and aligned with your goals and what you're doing in your training sessions.

Circle of Care Sessions

As part of your program, you will also have 2-3 sessions to use on any 1-1 service in our Circle of Care depending on your needs and goals. This could include more PT, pilates and nutrition sessions, or support from our allied health team through physiotherapy, podiatry, massage therapy, osteo, or health and fitness screening sessions.

Client Testimonials & Results

Nikki Healey

UFIT Club Street Client
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I loved the Pre & Post Natal programme at UFIT. At 8 months postpartum, it was exactly what I needed to rebuild strength and rec...

Maddy Huang

UFIT Club Street Client
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"I had such a positive experience doing this program postpartum. There was a strong focus on rebuilding foundational strength, core and pelvic stability, rather than rushing into intense workouts.

Jasmin Ng

UFIT Club Street Client
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I wanted to make sure that I was returning to exercise safely in a way that will not jeopardise my pelvic floor health or worsen my diastasis r...

Priscilla Quek

UFIT Club Street Client
⭐⭐⭐⭐⭐

Finding a space where I could confidently engage in strength training and pilates in my second trimester - activities designed to prepare m...

Nathalie Ramierz

UFIT Orchard Client
⭐⭐⭐⭐⭐

What really made a difference was how well the Pilates and PT teams worked together. They kept track of my progress, co-ordinated the pr...

Pre-Natal Health Services

UFIT’s pre-natal team of Physiotherapists, Pilates instructors, and Massage Therapists are specialists in the management of pregnancy-related aches and pains including:

Lower back pain
Upper back and neck pain
Pelvic pain
Pubic symphysis dysfunction
Carpal tunnel syndrome
Pre-natal/pregnancy massage

Our aim is to keep soon-to-be mums happy and healthy during pregnancy.

We can also refer you to our partners for a pelvic floor or specialist assessment to ensure that you avoid issues such as incontinence and back pain in the later stages of your pregnancy.

Post-Natal Health Services

Our highly-qualified team of Physiotherapists, Massage Therapists, and Pilates instructors are well-positioned to support your recovery and rehabilitation following childbirth. We work with external partners to provide a seamless recovery journey from the acute post-natal period and complications of childbirth, to safely returning back to activity and exercise.

Our team can help you with:

Rectus abdominis diastasis
Lower back pain
Neck pain
De Quervain’s Tenosynovitis
Relief of muscle tension often associated with breastfeeding and poor sleep

The UFIT post-natal team work closely together to ensure that you make the best recovery possible following delivery. Book your consultation today!

Pre-Natal Personal Training

UFIT Pre-Natal training is designed for you, by our pre-natal qualified trainers, focusing on keeping you fit, strong and happy – no matter what stage of pregnancy you are in. We will help you focus on key areas such as your pelvic floor, whilst keeping you and your baby safe throughout.

An active pregnancy undoubtedly leads to a healthier and happier pregnancy. You will feel better, and that can only be a good thing for you and your baby! By focusing on building strength in key areas, you are also better prepared for your delivery day, and also for the hard work that comes after – helping you to get back on your feet and into action quicker.

Post-Natal Training

Pregnancy and giving birth can be hard on your body. Many women don’t feel themselves for weeks or months after. On top of this, you now have the pressure of looking after a new life, as well as battling through sleepless nights and (often) poor nutrition choices that come with them.

We’re here to help – to meet you where you are now in terms of your fitness and health, and slowly guide you back to where you want to be. Our post-natal qualified trainers are very experienced in terms of targeting the key muscle groups important for new mothers, but more importantly tailoring workouts to meet your energy levels on a given day – providing you a workout that leaves you feeling energised and strong, rather than wiped out and tired.

Client Testimonials

"Finding a space where I could confidently engage in strength training and pilates in my second trimester - activities designed to prepare me for labour and recovery - was very reassuring.

UFIT Physio Cheryl designed engaging workouts tailored to my desired intensity levels, while creating comprehensive home exercise plans targeting my specific problem areas like my lower back. She took time to understand my lifestyle and home set up to tailor exercises that worked for me. She walked me through the physiological changes of each stage of pregnancy and shared ways to prep my body for what was to come. I barely experienced any aches and pains throughout my entire pregnancy."

Priscilla QuekUFIT Club Street Client

"What really made a difference was how well the Pilates and PT teams worked together. They kept track of my progress, co-ordinated the programming, and made sure each session built on the last. That kind of integration meant I could keep training safely through two pregnancies, maintain core and overall strength, and avoid the usual back pain and joint issues I used to deal with.

I felt supported at every stage- with care that was grounded in real expertise and delivered with consistency and thought.”

Nathalie RamierzUFIT Orchard Client

"I wanted to make sure that I was returning to exercise safely in a way that will not jeopardise my pelvic floor health or worsen my diastasis recti. I was concerned that I might be pushing my body too far before it is ready, but the UFIT coaches have been very encouraging throughout the process and will tailor the workout to my body's condition and the areas I want to work on."

Jasmin NgUFIT Club Street Client

4 Steps To Ignite Your Greatness

Chat

Fill out the form below and we will get in contact with you!

Meet

Consult with one of our highly-qualified professionals so we can assess and understand your needs and goals.

Plan

Make an achievable pre/post-natal plan together.

TREAT

Start your journey and enjoy the improvements as you progress!

Whatever the goal, our team can help

Whether your goal is to stay active through pregnancy, manage discomfort, prepare for birth, rebuild strength and core function postpartum, or simply feel confident in your body again, our pre- and post-natal qualified team will meet you where you are. With 1-1 coaching across Personal Training, Pilates and Nutrition, plus Circle of Care support when needed, you’ll have the right experts around you at every step.

Stay active safetly throughout pregnancy-1

TOUCH

Stay active safely through pregnancy

TOUCH

Learn how to fuel for breastfeeding & recovery

TOUCH

Support core and pelvic floor function

TOUCH

Reduce or manage discomfort and pain

TOUCH

Return to exercise confidently postpartum

4 STEPS TO IGNITE YOUR GREATNESS

ENQUIRE

Fill out the form below and a member of our team will reach out to you so we can understand your needs and goals, and find the right pre & post natal coaches for you.

MEET

Meet a UFIT fitness professional at one of our hubs for a complimentary 45-minute health consultation. You'll be required to fill in a pre-consult questionnaire so we can understand more about your pregnancy/post partum.

PLAN

Once you’ve committed, we will share all your information with your chosen strength coach & pilates instructor and book you in for your initial sessions. We'll also recommend which Circle of Care services we think will be best for you.

TRAIN

Get onboarded onto the UFIT coaching app and start your bespoke Pre & Post Natal Program with your chosen coaches.

Pre/Post Natal Locations

Club Street

21 Club St, #01-01
Singapore 069410

Tel: +65 6225 5059
E-Mail: ufitclinic@ufit.com.sg

Orchard

181 Orchard Road
Orchard Central #06-11
Singapore 238896

Tel: +65 6509 0057
E-Mail: orchardclinic@ufit.com.sg

One-North

1 Fusionopolis Way,
Galaxis Building #01-02
Singapore 138632

Tel: +65 6250 2944
E-Mail: onenorth@ufit.com.sg

City Hall

80 Bras Basah Road
Fairmont Hotel
Singapore 189560

Phone: +65 9646 9501
Email: info@ufit.com.sg

Frequently Asked Questions About Pre & Post-Natal Fitness Programs

Is it safe to exercise during pregnancy? Yes, not only is it safe, exercising during pregnancy is beneficial for both mother and baby. All of our practitioners delivering UFIT’s pre and postpartum fitness program are pre and post-natal qualified, ensuring every session is safe, professionally supervised, and adapted to your stage of pregnancy.

What is the difference between the 8 and 12-week programs? Both programs include the same core elements, personal training, Reformer Pilates, nutrition support, and Circle of Care sessions, with the 12-week option simply offering more time and more sessions across the board.

The 8-week program is ideal for those closer to their due date or looking for a structured introduction to exercise, while the 12-week program suits those who have more time before birth or are focused on a thorough postpartum recovery.

Not sure which is right for you? Book a Health Consultation and discuss with our qualified practitioners.

When can I start postpartum training? The right time to return to exercise after birth varies for every woman and depends on the type of delivery, your recovery, and how you're feeling. We recommend attending your Health Consultation as soon as you feel ready so we can assess where you are and build a postpartum fitness program that supports your recovery at the appropriate pace. Our team of post-natal qualified practitioners will always prioritise your wellbeing above all else and will never rush your return to exercise.

Do I need a doctor’s clearance to join the program?

We recommend obtaining clearance from your healthcare provider before beginning any new fitness program during pregnancy or postpartum. Your health consultation gives us the opportunity to understand your current health, any medical considerations, and ensure your program is designed with your safety in mind from the very start.

If you're unsure, our team of pre and post-natal qualified practitioners will be happy to guide you on what to discuss with your doctor before you begin.

Can I freeze my sessions when I give birth? Absolutely, the health and wellbeing of you and your baby always come first. For any medically diagnosed reason that prevents you from exercising, we will extend your program expiry accordingly.

A UFIT PROGRAM

Pre & Post Natal

UFIT Pre & Post-Natal Program

Client Testimonials & Results

Nikki Healey

Maddy Huang

Jasmin Ng

Priscilla Quek

Nathalie Ramierz

Outlets you can chose from

Meet Our Certified Pre & Post Natal Coaches

Pre-Natal Health Services

Post-Natal Health Services

Pre-Natal Personal Training

Post-Natal Training

Meet Our Certified Pre & Post Natal Coaches

Client Testimonials

4 Steps To Ignite Your Greatness

Improve Longevity

Improve Body Composition

Improve Mobility

Holistic Nutrition Support

4 STEPS TO IGNITE YOUR GREATNESS

Book Your Pre & Post Natal Consultation Today

LIVE WELL

My Diastasis Recti Recovery Journey with Post-Natal Pilates

Beyond yoga and Pilates: The ultimate guide to prenatal workouts

Pre/Post Natal Locations

Frequently Asked Questions About Pre & Post-Natal Fitness Programs