What happens in a 45-minute class

Every Signature class moves through four blocks:

• Breathwork that builds stamina for pregnancy and labor and gives you a way to settle your system between efforts.

• Full-body strength training for the lifting pregnancy and parenthood actually involve: your growing body, the baby, the car seat, the stroller, and every trip up from the floor.

• Labor training (cardio): low- to no-impact bursts that mirror the effort of a long contraction, followed by deliberate recovery, so you practice shifting from adrenaline to calm before the day you need it.

• Pilates-based core work that is diastasis- and pelvic-floor-aware, supports your spine now and sets up a stronger postpartum recovery.

Classes are beat-driven and intentionally small. Low impact does not mean low intensity: expect to sweat. Compare the Prenatal Signature, Postpartum Signature and Baby Groove formats.

 

Why train during pregnancy

Regular, well-coached exercise in pregnancy is linked to less back and pelvic pain, better sleep and mood, steadier energy, and a body that is conditioned for the physical work of labor and recovery. Freya's classes are designed around those outcomes rather than around a generic fitness routine.

 

Movement options across trimesters

Your trimester is one input, not a prescription. Before class, tell your trainer how you're feeling, what your movement background is and any restrictions from your care provider. Every exercise is offered at more than one level, so a first-trimester marathoner and a third-trimester first-timer can train in the same room with different versions of the same work.

Freya asks pregnant clients to have their provider's clearance for physical activity. New to exercise? You're welcome. Contact the studio if you'd like help choosing a first class.

 

Group class or private training?

• Small-group classes follow a shared workout with coaching and levels for each exercise. Best if you want community, energy and a lower cost per session.

• Private training gives you one-on-one attention, a consultation and a trainer-matching process, and is where Reformer Pilates is available. Best if you have a specific goal, a complex history or want dedicated support. Explore 1:1 services.

• Health coaching is a separate virtual service for habits, lifestyle and goals; it is not a movement session.

In-studio and livestream options are both on the schedule; each listing shows which formats are available for that session.

 

Who teaches

Many Freya instructors hold specialized prenatal and postpartum certifications, and all train directly with owner Jenny Hoofnagle: comprehensively certified in Pilates, a Prenatal and Postpartum Corrective Exercise Specialist, Diastasis and Core Consultant, NASM-CPT and birth doula. If a specific format or trainer matters to you, ask the studio. Meet the team.

 

Your first visit

1. Pick an intro offer. 3 classes for $76 (any class, 4 weeks from purchase) or 2 weeks unlimited for $114 (one booking per day). Both include in-studio and livestream. See all packages and memberships.

2. Book a session from the live schedule; checkout runs through Walla, Freya's booking system.

3. Show up ready to move. Comfortable clothes and a water bottle. Mats and props are provided. For livestream, check the equipment notes in the FAQs.

4. Talk to your trainer before class starts. That conversation is how your options get set for the day.

Need a hand choosing? Email info@freyamovement.com or call (646) 224-0674.

 

Where we are

Freya Movement Studio, 134 West 29th Street, Suite 607, New York, NY 10001. A few minutes' walk from Penn Station, Herald Square, the 1/2/3, A/C/E, B/D/F/M, N/Q/R/W and the PATH. Directions and contact.

 

After the baby arrives

Freya's postpartum classes and the 6-week postpartum cohort pick up where prenatal training leaves off. Babies are welcome in the studio.

 

Pregnancy workout FAQs

Is this a Pilates class? Pilates-based core work is one part of the session. If Pilates is your main interest, read about prenatal Pilates at Freya.

What should I ask any prenatal studio before booking? The actual class format, the instructors' prenatal credentials, how movement options are coached, what equipment is needed and the provider-clearance policy. Those answers tell you more than a class name.

Can I start in my third trimester? Yes. Many clients do. Your trainer will coach options for where you are.

Do you offer prenatal yoga? No. Freya's classes are strength- and conditioning-based rather than yoga. If you're choosing between the two, the breathwork and core components overlap; the strength and cardio do not.