The online pregnancy Pilates programme you’ve been looking for

Safe online Pilates workouts to keep you strong and confident during pregnancy.

What is The Pregnancy Programme?

  • TPP includes three pregnancy-safe workouts from week 5 to 40 of your pregnancy (counting from your LMP). Each workout is approx 30 minutes long and designed for the specific trimester you are in. Why? Because what is safe in one trimester is not necessarily safe in another.

    Trimesters One and Two include two Pilates workouts a week and 1 strength workout.

    Trimester Three includes one Pilates workout, one strength workout and one relaxation/birth preparation class.

  • We have worked with Dr Daniel Stott, Consultant Obstetrician at University College London Hospital, to prioritise the safety of you and your baby in our classes.

  • TPP is a fully online programme that can be done from your own home and in your own time.

  • Modifications and levels are offered in all classes to cater to differing abilities.

What are the benefits of Pilates during pregnancy

  • Exercise in pregnancy can help ease constipation, swelling and pain in the lower back and pain in the pelvic girdle.

  • Exercise during pregnancy can help control weight gain and improve posture. It also triggers the release of endorphins which increase your mood, confidence and self esteem.

  • Pregnancy is an enormous physical and mental transformation. It can mean giving up the things you love, but that does not have to include your workout routine. In fact, exercise contributes significantly to the wellbeing of mum and baby. Exercise in pregnancy has been shown to decrease the risk of fetal obesity, gestational diabetes, preeclampsia, C-section and urinary incontinence.  

  • The muscle strength and breathing techniques acquired through exercise will help you prepare for labour and delivery, as well as speed up your recovery from birth.

Meet your Pilates teacher

Emma Henderson is the founder and owner of Breathe Studio, a boutique Pilates studio in London, where she teaches Pilates to pre-natal and post-natal women.

In speaking to her pregnant clients, Emma discovered that there was a real lack of information for pregnant women about how they could continue to exercise safely. This lack of information led to woman feeling hesitant to continue exercise during pregnancy.

In 2025, whilst in the early stages of her first pregnancy, Emma created The Pregnancy Programme to empower women to continue to workout safely and confidently during their pregnancy.

Emma is a certified Pilates and Yoga teacher. She also has degrees in Neuroscience and Law, and worked as a healthcare lawyer prior to starting her Pilates studio.

  • I am so grateful for Emma’s classes! I completed these throughout my pregnancy. I have no doubt these classes helped relieve and prevent pregnancy symptoms, and also supported my delivery and recovery! Knowing these classes were designed specifically for pregnant women made me feel confident and safe, looking after both myself and my growing bubba. True pregnancy specific classes are hard to find and I am so glad I found The Pregnancy Programme.

    Tamara, London

  • The Pregnancy Programme made me feel more like myself during my pregnancy, so important during a time of such big change! I loved how tailored the workouts were for pregnancy, it took the thinking out of how to move my body in a safe way while my body changed from week to week. Highly recommend TPP for those looking to stay active in a supportive way during their pregnancy

    Alex, Sydney

  • Tried the Preg Programme this AM and LOVED it! Just not making it to the gym atm and so did that and it was so quick and easy, felt comfortable and safe in the movements - I think a large part of this was honestly just watching a pregnant instructor you feel in good hands. I did week 33, class 1 and loved the incorporation of the Swiss ball and weights (had both at home).

    Hannah, New Zealand