Pregnancy, Birth, Body & Beyond

Supporting you through the physical changes of pregnancy, preparing you for birth and setting you up for your postnatal recovery.

“I genuinely believe Grace’s classes kept me fit, healthy and relaxed leading to the best and most natural birth experience I could have ever hoped for, as well as starting life as a mum in a strong position.” Hannah

What we offer

As well as my extensive pregnancy Pilates and exercise training, I am qualified as a pregnancy yoga teacher, have attended an Active Birth course with Janet Balaskas, trained as a hypnobirthing teacher and a birth & postnatal doula, all of which have both influenced my style of teaching and mean the classes will assist you with positions for labour, birth preparation and breathing techniques. Using restorative Pilates and yoga based movement, my prenatal Pilates and birth preparation programmes are structured to:

  • address postural changes and demands throughout each trimester
  • help you to maintain strength
  • connect you to your breath,
  • relieve tension
  • create awareness of your pelvic floor and abdominals
  • prepare your body and mind for your birthing experience and beyond and help to focus you on a positive birth experience
  • start at 13 weeks for new clients
  • work with you to set a foundation in deep abdominal strength to support your baby
  • continue with right up until the birth
  • adapt as your pregnancy progresses and the focus of classes will change as the birth approaches

I have experience in successfully working with a range of pregnancy related conditions including:

  • Diastasis Recti
  • pelvic floor dysfunction including prolapse
  • Pelvic Girdle Pain
  • sciatica
  • back and neck problems
  • carpal tunnel syndrome.

Pilates is beneficial before and after all types of birth and I will support you in whatever direction you take. During the relaxation element of the class, we will use hypnobirthing techniques to help prepare you mentally for your birth, whatever direction that may take. I create an inclusive and non-judgmental environment where the priority is to prepare for a positive pregnancy and birth experience.

I absolutely love working with women at this wonderful time and I am committed and passionate about giving you the tools for a healthy pregnancy, birth and beyond!

The Birth, Body & Beyond classes include:

  • 6 week block of 60 minute sessions
  • Nutrition and self care advice for pregnancy and the fourth trimester, including a fourth trimester plan, which I believe no new mum should be without!
  • access to videos from other pregnancy and postnatal experts with info on positioning for birth, postnatal exercise and lots more
  • a pack of 25 positive affirmation cards
  • access to an exclusive online members area with my favourite pregnancy exercises
  • 2 hypnobirthing downloads

Classes available:


St Albans @ St Michaels Memorial Hall, Branch Rd, St Albans AL3 4SS 7.30pm FULLY BOOKED

Apply to join the waiting list by emailing hello@centredmums.com


When can I start Pregnancy Pilates classes?
You can start at any point after 13 weeks – it’s never too late! I have worked with clients until the day they gave birth (one lady called me the baby whisperer as she went into labour on the day of her Pilates class with 2 pregnancies!)

What do I need to wear?
Anything that you feel comfortable in! As long as you can move easily it doesn’t matter what you are wearing. Sometimes it is worth bringing layers as you might warm up throughout the class!

How many people will be in the class?
Pregnancy classes have a maximum of 10 mums booked in so I can make sure you get plenty of individual tuition.

Do I have to sign up to a block of classes?
I only take block bookings because I believe this is the best way to ensure you really see the benefit of the sessions. I don’t take drop ins because I want to fully screen you, get to know your body and make sure that you get the most out of the classes.

What shall I bring?
An exercise mat and some water. I will provide lots of other equipment.

Is there parking at the venue?
Yes St Michael’s Memorial Hall has a large car park. Please be aware there is another class straight after and bear that in mind when parking!

Can all pregnant women attend these classes?
I will screen you fully before you come along to the sessions and some medical conditions mean I may request consent from your doctor or midwife before you come to the class to ensure the safety of you and your baby. In very rare circumstances, your doctor may advise you not to exercise during your pregnancy, if that is the case these classes will not be suitable for you.


Hannah Thomas

“Grace is an excellent teacher, always full of energy and really caring. She is genuinely interested in every lady in her class and is hugely supportive adapting exercises for anyone that needs it at that particular time and will adapt each week as required.”


Laura Ellis

“I couldn’t be without Grace’s Pilates now and I’m currently enjoying pregnancy Pilates with her. I know that my postnatal body second time round will recover much quicker this time! Don’t hesitate to join her classes, she’s very talented and most other Pilates teachers won’t compare!”


Clare C

“The pregnancy classes were the highlight of my week!”


Rebecca R

“The class really helped me in birth preparation & I was able to use the relaxation techniques & stretches in labour & having done the class since 4 months pregnant it was second nature at a time when you aren’t always thinking clearly!”