PRENATAL &
POSTPARTUM
YOU’RE WELCOME HERE
Pregnancy & Postpartum at Tropic State
At Tropic State, we’re all about supporting you through every season — and that includes pregnancy and postpartum. We believe in the power of movement to help you feel strong, capable, and connected to your body, especially during such a transformative time.
We welcome expectant and new mothers into our studio, and we follow the most up-to-date guidelines and recommendations from both the American College of Obstetricians and Gynaecologists (ACOG) and the Royal Australian and New Zealand College of Obstetricians and Gynaecologists (RANZCOG). Staying active during pregnancy has so many benefits, and we’re here to guide you with modifications and support that actually make sense for your body — not to turn you away or ask you to stop moving at a certain week.
That said, we are making some important updates to how we welcome pregnant clients into our classes:
— If you’re under 16 weeks pregnant, with reformer experience, you’re welcome to join group classes straight away.
- If you’re under 16 weeks pregnant, WITHOUT reformer experience at Tropic State (not an existing client), we now require you to complete three private sessions before joining group classes.
— If you’re 16 weeks or beyond, we now require you to complete three private sessions before joining group classes.
These sessions are essential for us to assess your movement, teach you safe modifications and help you feel confident on the Reformer.
This is a non-negotiable part of our pregnancy policy going forward.
Our Reformer OG classes remain a great place to continue moving during pregnancy or ease back into things postpartum — and we’ll meet you where you’re at.
If you have any questions or want to book your private sessions, get in touch. We’re here for you.
Prenatal Movement Pack
(16+ Weeks)
Feel stronger, calmer and more connected — on your terms.
Designed for those 16+ weeks pregnant, these private sessions is your entry point to moving confidently with us at Tropic State. Whether you're new to Pilates or looking to keep your strength up throughout pregnancy, these sessions are about meeting your body where it's at and giving it the care it deserves.
What’s included:
🧡 Three One-on-one private Reformer Pilates sessions
🧡 Personalised movement tailored to your body and trimester
🧡 Space to ask questions, check in and feel supported
🧡 Your starting point before joining group classes
🧡 Three Group Sessions after your Private Sessions
After these private sessions, we’ll guide you on the best path forward.
MUMS & BUBS
At Tropic State, we're honoured to hold a space for "Mums & Mini’s" to our nurturing Cairns community. We understand the postpartum journey is a transformative time in a mother's life & we're here to support you every step of the way. With your little one by your side, you can prioritise self-care & find a welcoming community of like-minded mothers.
Monday - Friday 7.30/8.30 & 9.30 you are welcome to bring your little ones to our Studio. You can leave baby next you in a pram or a carrier. Anything goes in these classes. It’s a time for you to FOCUS ON YOU Mumma.
Your Time for Self-Care: We believe in making every mother feel seen and heard during the 45 minutes of her day or week that she dedicates solely to herself. This is your sanctuary—a space to temporarily step away from the demands of daily life and focus on your physical recovery, mental health, and emotional well-being.
Empowerment and Strength: Our classes are tailored to meet the specific needs of postpartum mothers. We incorporate exercises to rebuild abdominal strength, enhance flexibility, and promote overall well-being. Our instructors are not only highly qualified but also deeply attentive to your unique circumstances. We offer modifications when needed and encourage a supportive atmosphere where you can openly express your concerns or questions.
RETURNING TO EXERCISE
Am I ready to return to exercise?
Postpartum Recovery: For those returning to exercise postpartum, we recommend joining our classes only when you've received the all-clear from your allied health professional. (This clearance must be provided if you’re six weeks or less postpartum) Your safety and well-being are our top priorities & we're here to provide the support you need as you regain your strength, energy & overall well-being.
Weeks 0 - 12:
Exercise should be low impact in the first 12 weeks. This gives your body the time to heal from pregnancy and birth, rebuild muscle strength and reduce your risk of injury in day-to-day life and with exercise.
It's important to take into consideration any medical reasons or post-birth factors that may guide the rate of return to exercise, and listen to your body for what feels good for both rest and movement.
Benefits of exercise:
Regular exercise has numerous health benefits, all of which apply equally to the new mother as at any other stage of life.
These benefits for the postpartum mother include:
• Building general strength
• Pelvic floor* and abdominal muscle recovery
• Cardiovascular health
• Reduce blood pressure, cholesterol
• Stress relief / mental health benefits
• Confidence to return to sports/running
*We DO NOT CUE you to work your Pelvic Floor in our classes.
As Pilates Instructors we ARE NOT QUALIFIED. THIS SHOULD BE ADDED TO YOUR EXERCISE ROUTINE IF & ONLY INSTRUCTED BY AN ALLIED HEALTH PROFESSIONAL.
The 6-week Obstetrician/GP/Midwife check is important to check on birth recovery, scar healing, contraception options, addressing any medical issues and/or ask about mental health. Physiotherapists are experts in exercise and return to sport, therefore it is also important to be assessed by a Pelvic Floor Physiotherapist around the 6-week mark as well.
They are trained in postnatal care and can assess your pelvic floor muscles, abdominal wall, any muscle issues, and/or any past injuries which may be relevant.
They can also provide guidance on return to exercise and create individualised exercise plans. Physiotherapists are able to refer on, or liaise with your GP, to see other specialists if they identify something that needs further care or investigation.
Addressing any niggles, past weaknesses or concerns you have following pregnancy and birth should be done before returning to more intense activity.
Weeks 12+
Returning to high impact exercises can be commenced after 12 weeks postpartum. When you feel ready for higher impact activities, then it's encouraged to have a pelvic floor assessment by a physio or allied health professional. If this is not possible, a 'Star Jump Test' can give an indication about whether someone is likely to leak during high impact or not.
Joining us 16+ Weeks Pregnant
If you’re new to Tropic State, New to Reformer & 16+ weeks pregnant, reach out to us here before joining up to any class. (this is now a studio policy requirement)
Our Studio is a CHILD FREE sanctuary EARLY MORNING, the EVENING & THE WEEKENDS.
If you have any other specific questions before attending our studio or specific prenatal or postpartum enquires, please contact us below.
We’re here for you Mumma, you’re SAFE WITH US.