Pregnancy & Postnatal Class Guide by Week and Trimester (Free Due-Date Tool)
Updated 2026-11-02 · Verified directory data
Studio rules and class priorities shift at each stage of pregnancy: 1st trimester (weeks 4–13) focuses on baseline movement according to how you feel; 2nd trimester (weeks 14–27) introduces inclined pregnancy wedges on Reformers and mats from around week 16 and is the window to book birth classes; 3rd trimester (weeks 28–40) prioritises pelvic mobility, aqua natal and birth preparation; and the postnatal months move from pelvic floor recovery (weeks 0–6) into bring-your-baby pilates, yoga and stroller workouts (6+ weeks after midwife or doctor clearance).
- Clinical pregnancy dating
- Due date minus 280 days (40 weeks)
- Pregnancy wedge incline starts
- Around Week 16 (2nd trimester)
- Book birth / antenatal classes
- Weeks 20–26 (attend Weeks 28–35)
- Postnatal return to class
- After 6–8 week check + pelvic PT
Find classes for your week
Calculated on your device using clinical 280-day dating. Nothing you enter leaves this page.
Baby's sense of touch is developing.
In the second trimester (Weeks 14–27), studios introduce a pregnancy wedge or side-lying positions from around Week 16. Weeks 20–26 are the best window to book your birth classes.
Pregnancy & Postnatal Class Roadmap by Stage
| Stage | Weeks | What Changes in Studio | Village Categories to Browse |
|---|---|---|---|
| 1st Trimester | Weeks 4–13 | Listen to energy and nausea; avoid overheating (102°F+ heated rooms); let your instructor know. | Pregnancy fitness · Pelvic health & physio |
| 2nd Trimester | Weeks 14–27 | Studios introduce a pregnancy wedge or side-lying positions around Week 16; book your birth course by Week 24. | Pregnancy fitness · Antenatal & birth classes |
| 3rd Trimester | Weeks 28–40 | Focus shifts to hip mobility, pelvic floor release, breathwork, aqua natal and attending your birth course. | Antenatal & birth classes · Pregnancy fitness · Pelvic health |
| Fourth Trimester (Early Postnatal) | Weeks 0–6 after birth | Rest, gentle walking and breathing; book your 6-week postnatal check and a pelvic floor PT / Mummy MOT evaluation. | Pelvic health & physio |
| Postnatal & With Baby | 6+ weeks after birth (once cleared) | Gradual core and strength rebuild; bring your baby along to Mommy & Me / Mum & Baby pilates, yoga and buggy clubs. | Postnatal fitness · Fitness with baby · Pelvic health |
How the Village app uses your due date
In both the tool above and the free Village iOS app, your due date stays on your device and is dated using the clinical 280-day convention (40 weeks from the first day of the last menstrual period). We never guess or estimate weeks with AI.
Before starting or changing exercise in pregnancy or after birth, or if anything feels worrying, always talk to your midwife, doctor or pelvic health physiotherapist.
Frequently asked questions
- When do studios require a pregnancy wedge for Reformer Pilates or mat work?
- Most prenatal studios introduce an inclined pregnancy wedge or side-lying modifications around 16 weeks of pregnancy so you do not lie flat on your back for extended sets.
- When should I book antenatal or birthing classes?
- Popular hospital, NCT and independent birthing courses often fill up in the second trimester. Aim to book around weeks 20 to 26 for a course that runs between weeks 28 and 35.
- When can I start postnatal fitness or Mum-and-Baby classes?
- Most studios welcome mothers from 6 weeks after a vaginal birth or 8 to 12 weeks after a caesarean birth, once cleared at your postnatal check with a midwife, GP, OB/GYN or pelvic floor physiotherapist.
Free classes near you, weekly
The free and worth-it classes in London, timed to your due date. One email a week, unsubscribe any time.
Better in the app
The free iOS app puts all of this on a map of your city, with a banner for your week of pregnancy and a shortlist you can share with your partner.
In Apple review now. Get the launch email →