Prenatal Exercise Classes in Singapore
Prenatal Centre in Singapore for Comprehensive Support
Types of Prenatal Exercises & Classes Offered at Inspire Mum & Baby
Prenatal Workshops
Hypnobirthing® Workshop
HypnoBirthing helps you to release all prior programming about birth, freeing yourself of limiting thoughts about the labour which cause fear and locks up your muscles during the birthing process, resulting in a painful and negative experience.
You will learn how to fight against your ‘fight, flight or freeze’ response, arm yourself with HypnoBirthing techniques and calming techniques, which will enable your body to generate more endorphins to facilitate your labour process, leaving you with a positive birth experience. When giving birth using HypnoBirthing techniques, you are in a state of deep relaxation — awake, aware and fully in control.
Labour isn’t necessarily a painful experience; it can be an enjoyable and positive experience.
When giving birth using HypnoBirthing® techniques, the mother is not in a trance or asleep, but instead in a state of deep relaxation — awake, aware and fully in control.
In this HypnoBirthing® Workshop, you will first learn the logic behind why labor hurts, and why it does not have to hurt. Through evidence-based information and understanding the physical and chemical changes that fear and anxiety causes, you will learn how to fight against your fight, flight or freeze response and choose calm over them.
You will learn HypnoBirthing® techniques, which will also help you to see the relationship between fear and the possibility of pain. Coupled together with calming techniques, your body will be able to generate more endorphins and reduce the negative hormones that might hinder your labour process
Antenatal Workshop
Facilitated by our Birth and Postpartum Doula, our monthly antenatal classes provide a full hands-on experience for soon-to-be parents. Covering both prenatal and postnatal topics such as birth options, breathing exercises, birth preparation movements, postnatal care, breastfeeding, and babycare, you can opt to join individual antenatal modules, or attend all 4 as a course package.
Module 1 - Labour & Birth
The Antenatal Workshop is a hands-on workshop focusing on preparing you to have a better birth experience. In this first module, we will cover topics related to labor and what to expect so that you and your partner can better prepare for your labor process. You will be introduced to important topics such as birth plans and how to craft one; labour process and pain management methods; importance of partner support; perineum massage and breathing exercises and prenatal nutrition. You will also be introduced to HypnoBirthing, and learn about different birth scenarios to find out your preference.
In this first module, we will cover topics related to the labour process and what to expect, so that you and your partner can better prepare for your child birth
You will learn about:
- Prenatal nutrition and health
- Birth plan — what is it and how to create one
- Perineum massage — techniques and benefits
- Birth preparation as a couple — relaxation, partner support, mental
and emotional preparation - Labour terms and options — induction, episiotomy, caesarean, etc
- Labour — what to expect, and how to identify the signs
- Pain management options and benefits — HypnoBirthing®, water birth, epidural, etc)
- Different types of birthing scenarios and preferences
- Breathing exercises for birth
- Hypnotherapy techniques assisting in labour
Module 2 - Birthing Movement Workshop
The Antenatal Workshop is a hands-on workshop focusing on preparing you to have a better birth experience.This second module prepares couples for a drug-free birth through movements, breathing and massage techniques. We will cover topics such as: partner-assisted massage techniques to reduce discomfort; the aches and cramps before and during labor; the different birthing movements to encourage active birthing and assist in dilation; the stages of labor; natural pain relief methods and fourth trimester management.
You will learn about:
- Fourth trimester management
- Stages of labour
- Partner-assisted massage techniques to reduce discomfort
- Aches and cramps before and during labour
- Natural pain relief methods
- Practical Birthing movements to encourage active birthing and to assist in dilation
Module 3 - Postpartum Care & Breastfeeding
The Antenatal Workshop is a hands-on workshop focusing on preparing you to have a better birth experience. In this third module, you will learn about the postnatal support and recovery processes after birth, as well as breastfeeding. Topics covered will include: postnatal care (physical & mental health, pelvic floor recovery); nutrition & dietary needs; breastfeeding positions & methods; milk supply & breastmilk storage; colic, wind reflux & how to manage gas to breastfeed babies; and baby massage techniques.
You will learn about:
- Postnatal care — physical and mental health, pelvic floor recovery
- Nutrition and dietary needs
- Breastfeeding positions and methods
- Milk supply and breastmilk storage
- Colic, wind, reflux and managing gas to breastfeed babies
- Baby massage and techniques
- Coping with a newborn
Module 4 - Baby Care & Bottle Feeding
The Antenatal Workshop is a hands-on workshop focusing on preparing you to have a better birth experience. In this fourth and last module , we will be learning about baby care and bottle feeding. This module is a hands-on workshop not just for parents, but for baby caregivers and helpers too.
In this final module of our Antenatal Workshop, learn about baby care topics such as bottle feeding, different holds for babies, baby bathing tips and more. This module is a hands-on workshop not just for new parents, but also for baby caregivers and helpers too.
You will learn about:
- Baby developmental milestones
- Baby cues
- Baby cries
- Sleeping cycles
- Baby bathing and changing tips
- Bottle feeding
- Safety precautions
- Different baby holds
Benefits of Prenatal Exercises
Prenatal exercise offers numerous benefits, including addressing common pregnancy discomforts and building physical strength, flexibility and endurance. Plus, engaging in regular physical activity during pregnancy can have profound effects on both maternal and foetal health, contributing to a smoother pregnancy, easier labour and delivery, and improved postpartum recovery. Some of the key benefits of prenatal exercise include:
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Improved cardiovascular health: Particularly important during pregnancy when the body’s blood volume increases to support foetal growth.egs, and Shoulders
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Reduced discomfort and pain: Focus on gentle stretching, strengthening, and relaxation techniques, which can help address discomforts by improving flexibility, supporting proper posture, and reducing muscular tension.
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Enhanced mood and mental well-being: Endorphins released through regular exercises can help elevate mood, reduce stress, and promote relaxation.
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Preparation for labour and delivery: Prenatal exercises may help improve pelvic alignment, increase pelvic floor strength, and promote optimal foetal positioning, potentially leading to a smoother and more efficient labour and delivery process.
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Aids with postpartum recovery: Strengthening the core and pelvic floor muscles during pregnancy can help reduce the risk of postpartum complications such as urinary incontinence.
At our prenatal fitness and holistic studio in Singapore, our classes are specifically designed to cater to the unique needs of expectant mothers, preparing their bodies and minds for childbirth. Additionally, our supportive community and qualified instructors ensure a safe and enjoyable experience throughout the pregnancy journey.
Tailoring Prenatal Exercises to Each Trimester
Our prenatal exercise programmes are carefully adapted to each trimester, ensuring they safely and effectively support your body’s evolving needs. During the second trimester, we focus on strength training and mobility exercises, which are crucial for enhancing flexibility and strengthening the pelvic floor. As you enter into the third trimester, we emphasise relaxation techniques to alleviate discomfort and prepare you for labour.
The third trimester is a perfect time to try classes like Aqua Pregnancy [water-based pregnancy workout] and pregnancy therapies such as Watsu® Aquatic Therapy. These can improve sleep and enhance mental relaxation. You can even leverage Myofascial Release to ease tension and discomfort while realigning your posture.
Our meticulously designed classes evolve with your pregnancy, always prioritising your safety and comfort. Our qualified instructors provide personalised guidance and utilise props to ensure proper form and minimise strain.
Ready to Try Our Prenatal Exercise Class?
Join our prenatal exercise and support classes at Inspire Mum & Baby and experience the benefits of tailored routines and workshops designed for every stage of your pregnancy. Our supportive and nurturing environment, coupled with expert guidance, ensures you and your baby stay healthy and strong. Sign up today and start your journey towards a healthier, happier pregnancy.
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Frequently Asked Questions About Prenatal Exercise Classes
What do I need to bring for my prenatal exercise class?
- For prenatal land classes, bring your non-slip socks (compulsory), water bottle and a sweat towel.
- For aqua exercise classes (Aqua Pregnancy), bring your swimwear, toiletries and towels.
I'm going on holiday, am I able to pause my package?
No, all prenatal wellness and exercise packages are non-extendable. Any class not utilised by the end of the term would be forfeited.
Can I change the date and timing for my trial class?
Yes, do contact us to arrange for a new time slot at least 1 day in advance before 6pm. Do note that a trial of any prenatal exercise and wellness class has to be utilised within a month.
When should I sign up for Antenatal Workshops?
It is recommended for you to be at least 28 weeks pregnant before attending the Antenatal Workshops. Do check with our fitness studio staff for our upcoming Prenatal Workshops!
Is there a minimum number of pax for classes?
Yes, our prenatal fitness studio requires a minimum of 2 students for the class to go ahead. In the unlikely event that we do not have sufficient bookings, the class will be cancelled.
I just found out that I’m pregnant, when can I join your prenatal classes?
You can join our prenatal exercise and wellness classes once you’re pregnant for at least 12 weeks.
My Estimated Due Date (EDD) is approaching, but I wish to sign up for some prenatal classes. What if I’m not able to finish using my package before my baby comes?
If you give birth before your package expires, please inform our prenatal fitness studio’s customer care team and we will extend your package by 3 months from your package validity. You will be able to utilise max 4 credits from your package for infant swimming classes, subjected to the availability of slots. Also, your baby must be under 5 months old.
I'm unable to make it for a class, how do I reschedule?
Do contact our wellness and fitness studio at least 1 day in advance before 6pm to reschedule your booking. Do note that same-day cancellations or no-shows would be considered as a utilised prenatal session, unless an MC is provided.
What if the teacher is absent?
If the teacher is on leave or sick, Inspire Mum & Baby will have a relief teacher as a replacement for the prenatal class. In the event that there’s no replacement teacher, our fitness studio will cancel the class.
What should I wear for class?
- For land exercise classes, you’re advised to wear tights and comfortable workout clothes to facilitate movement in class. Non-slip socks are to be worn during the whole duration of the class.
- For prenatal aqua classes (Aqua Pregnancy), most mummies prefer to wear a bikini. You can continue wearing a bikini even as your bump grows!
This is my first prenatal workout, what is the difference between Yoga, Pilates and Aqua Pregnancy exercise classes?
- Prenatal Pilates helps to improve core muscles, balance and stamina.
- Prenatal Yoga exercises help to reduce pregnancy discomforts and build strength and flexibility, while learning breathing techniques that can help you with your labour.
- Aqua Pregnancy prioritises the releasing of tension and easing of movements that are assisted by our indoor salt-chlorinated heated pool.
When is the best time to start prenatal classes?
The best time to start prenatal exercise and wellness classes in Singapore varies depending on the individual and their pregnancy. In general, it is safe to start as early as the first trimester, but it may be more comfortable to wait until the second trimester when many of the common pregnancy discomforts have passed.
How often should I attend prenatal classes?
The frequency of attending prenatal classes in Singapore depends on individual needs and preferences. In general, it is recommended to participate in exercise classes at least twice a week, especially during the second and third trimesters. This can help maintain strength and flexibility, alleviate pregnancy discomforts, and prepare the body and mind for childbirth.
Nevertheless, some expectant mothers may prefer to attend more or fewer classes based on their schedule and overall health. Listening to your body and communicating with your healthcare provider and instructor about your needs and limitations is essential.
Can I attend classes if I have never done yoga or Pilates before?
Absolutely. Prenatal classes are designed to be suitable for all levels, including beginners. Your instructor will guide you through the poses, provide modifications as needed, and ensure that you are practising safely and comfortably.
As with any new physical activity, it is always advisable to consult with your healthcare provider before starting exercise classes, such as Prenatal Pilates in Singapore. It is also important to inform your instructor about any medical conditions or physical limitations you may have so they can tailor the practice to your needs. Remember to listen to your body and avoid pushing yourself too hard, especially during pregnancy.
How do I sign up for prenatal exercise classes?
TRIAL BOOKING
To register for a Prenatal Exercise trial, create an account at our Customer Portal. Go to “Inspire Shop”, click “Passes”, Select either “Group Class Trial (weekday) Pass” or “Group Class Trial (weekend) Pass”, Select the “Student” to enrol, Proceed with payment.
Once payment is done, go to “My Account”. Click the Student’s Name. Look for “Passes”. Click and select the type of program, date and time and “Punch In”.
TO PURCHASE PASSES
NEW STUDENT: To purchase passes, create an account at our Customer Portal. Go to “Inspire Shop”, click “Passes”, Select the pass you are keen to purchase, Select the “Student” to enrol, add to Cart. Go back to “Inspire Shop”, go to “Passes”, select “One time Registration Fee”, add to cart, Proceed with payment.
Once payment is done, go to “My Account”. Click the Student’s Name. Look for “Passes”. Click and select the type of program, date and time and “Punch In”.
You can also contact our customer service via WhatsApp if you need help with booking.
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