Prenatal and Postpartum
Through every stage. At your pace.
Your body is changing every week — and what it needs changes with it.
“The right exercise, at the right time, changes how you move through pregnancy and recovery."
Pilates adapts with you, session to session, from the first trimester through the months after birth.
The Zone has been guiding women safely through pregnancy and recovery since Anjali Sareen introduced Pilates to India in 2005.
Your programme draws on Anjali Sareen's 35 years of experience in fitness and rehabilitation.
This isn't a generic pregnancy exercise class — and it isn't a group class either.
It's one-on-one training, adapted continuously, sometimes session to session, by instructors who understand exactly how a changing body needs to be trained.
WHO IS THIS FOR
| You’re newly pregnant and not sure what’s still safe
Early pregnancy brings questions about what you can and can’t do. You want guidance built around exactly where you are - not generic advice.
| You were active before pregnancy and want to keep training
You don't want to stop moving. You want a programme that adapts your training to what your body can safely do now, and keeps adapting as it changes.
| You're new to structured exercise and pregnant
You haven't trained before, and pregnancy doesn't feel like the time to figure it out on your own.
| You're dealing with pregnancy-related discomfort
Back pain, pelvic instability, swelling — common changes that often respond well to the right movement, not less of it.
| You have a health history your doctor has cleared you to train with
A previous injury, a condition, a high-risk pregnancy — you need someone who can build around your doctor's guidance, not work against it.
If you’re pregnant:
| You’re ready to rebuild strength safely
Whether it's been weeks or months, postpartum recovery needs structured, progressive rebuilding — not a return to your old programme.
| You're dealing with diastasis recti or a core that doesn't feel like yours
A persistent "pooch," lower back strain, a core that feels disconnected — these are common, and they respond to the right kind of training, not crunches.
| You had a C-section and want training that respects that recovery
Your recovery has its own timeline and its own considerations. You need a programme built around the surgery, not generic postpartum advice.
| You want consistency, not intensity
Some weeks allow more than others. You want training that adapts to your life right now — not a programme that asks you to "bounce back" on someone else's schedule.
If you’ve recently had a baby:
WHAT YOUR SESSIONS LOOK LIKE
Every session at The Zone is private, one-on-one, 45 minutes, and built around where you are that day — not a generic pregnancy timeline.
Before your first session, we talk through your pregnancy or delivery, your history, and how you're feeling right now. From there, we build your programme — and keep adjusting it, session to session, as you change.
Why one-on-one matters
In a private session, your instructor is watching only you. Exercises are chosen and changed in real time, based on how you're actually feeling that day, not on what a template protocol plan says you should be doing.
“Every pregnancy is different — your training is built to match."
Equipment: Reformer | Cadillac | Tower | Stability Chair | Small Apparatus
WHAT CHANGES
What consistent training does, through pregnancy and after
POSTURE AND ALIGNMENT
As your body's centre of gravity shifts, new strain shows up in the back, hips, and shoulders — and the same correction work helps after birth, when carrying and feeding a baby brings its own postural demands.
CORE AND PELVIC FLOOR STRENGTH
Not crunches. Functional core and pelvic floor work that supports your spine through pregnancy, supports labour, and becomes the foundation of postpartum recovery.
BALANCE AND STABILITY
Hormonal changes loosen joints during pregnancy, changing how your body balances and moves. Targeted stability work keeps you steady and confident as your shape and weight shift.
BREATH AND CIRCULATION
Pilates is built around breath. Better breathing patterns ease common pregnancy discomforts, support circulation, and carry directly into labour.
STRENGTH THAT REBUILDS, IN THE RIGHT ORDER
After birth, strength needs to be rebuilt deliberately — starting from the deep core outward, not by jumping back into your old routine.
ENERGY AND MENTAL CLARITY
Pregnancy and early motherhood are demanding in ways that go beyond the physical. Most clients notice the carry-over into mood, focus, and how they manage the rest of their day.
WHAT OUR CLIENTS SAY
“Anjali's holistic approach supported me through my pregnancy and set me up for a smoother postpartum recovery. Her sessions built core strength and balance, and helped me move with confidence right through to delivery. Pilates during pregnancy is a gift to your future self.”
— Vyshnavi S
“My sessions were adapted to my body every week as my pregnancy progressed. By my second trimester, my gynaecologist remarked that my muscles were in great shape — I went on to have a fully natural delivery, and I believe Pilates helped my core recovery postpartum enormously.”
— Kamya C
“This is my second Prenatal Pilates Programme at The Zone. I do two sessions a week, and they're an absolute no-miss — they make me feel calm, taken care of, and strong through my pregnancy, especially with a toddler to look after at home.”
— Sharon P
Read all reviews →
“This is my second Prenatal Pilates Program at The Zone.
I’ve had prior experience, during my first pregnancy, with the prenatal and postnatal program and have high confidence in Anjali and team.
I would do 2 sessions a week & those two days were an absolute no-miss! it made me feel calm, taken care of and strong in my pregnancy…. Especially with a three year old toddler to take care of back home.
— Sharon P
“I decided to start prenatal Pilates from 4th month of my pregnancy. With a history of knee injury and subsequent surgery, I was sure I wanted to continue exercising.
I have seen a tremendous improvement in my strength, it has helped me maintain my energy levels throughout my pregnancy while also working on my balance and flexibility.
It definitely has a positive impact on the mood and overall well-being too while one’s body is going through a drastic transformation and gearing for the delivery.”
— Pallavi T
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Equipment used for sessions include the Pilates Reformer, Tower, Stability Chair, and varied small equipment.
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The Prenatal and Postpartum Programs help energise, build, and restore body and mind wellness.
Strengthen the body. Energize the mind.
For physical and emotional well-being during and after pregnancy
To know more, read Anjali’s Blog, ‘Why a fit you is important - through pregnancy and after.’
Click here.
Mind | Body | Soul
Wellness through your pregnancy and after
