Waddle In, Work Out: Amsterdam’s Top Prenatal Exercise Spots

If you're pregnant in Amsterdam and looking to stay active (or just stretch out that lower back), you're in luck. The city is full of welcoming spaces offering prenatal exercise classes—from yoga and Pilates to swimming and strength training. Whether you're preparing for labor, easing discomfort, or craving community, here’s our roundup of the best prenatal exercise spots in Amsterdam.

🧘‍♀️ Yoga & Prenatal Movement

Prenatal yoga is more than stretching. it’s connection, breath, and confidence in motion.

• Delight Yoga: A serene studio offering prenatal yoga classes in English. These sessions focus on breathwork, pelvic floor awareness, and mental calm—all foundational elements of prenatal exercise.

• Studio Vandaan: A go-to for prenatal exercise in Amsterdam, Studio Vandaan offers Prenatal Yoga, Pregnancy Pilates, and Birthing Breathwork. Their in-person and online options make it easy to stay consistent.

• Thrive Yoga: Combining yoga with mindful movement, Thrive’s prenatal yoga classes are perfect for easing tension and connecting with your changing body.

💪 Pilates & Strength-Based Prenatal Exercise

Strength-based prenatal exercise builds the core, the confidence, and the calm you’ll carry into birth.

• The Movement Practice: This studio offers prenatal reformer Pilates in small groups, with instructors experienced in guiding pregnant people safely. A favorite among locals for strength-focused prenatal exercise.

• B-One Studio: Known for functional fitness and strength training during pregnancy. Their small group sessions are a fantastic option for active parents-to-be who want more than stretching.

• Studio 191: Combines yoga with strength in their Prenatal Flow and Pregnancy Power classes. These sessions are dynamic and empowering—a solid addition to your prenatal exercise routine.

🏊‍♀️ Water-Based Prenatal Exercise

Weightless, supported, and moving with ease. Prenatal swimming is the ultimate relief for an achy, growing body

• Fysiotherapie Amsterdam: Prenatal AquarobicsA warm pool + low-impact movement = the ultimate comfort combo. These physio-led prenatal aquarobics classes are ideal for pregnant people seeking joint-friendly prenatal exercise.

• Het Marnix: While they don’t run regular prenatal classes, check their schedule for pregnancy swimming sessions. Swimming is one of the best full-body prenatal exercises out there.

🏋️‍♀️ Mom-Friendly Gyms with Prenatal Exercise Programs

If you prefer a gym environment with a variety of fitness options and expert guidance, Amsterdam has several gyms that offer prenatal exercise classes tailored just for you.

• FemmeGym: With multiple locations across Amsterdam, FemmeGym specializes in prenatal fitness, including yoga, Pilates, and strength circuit training designed specifically for pregnant people. Their small group classes and personalized coaching make it easy to stay motivated and safe throughout your pregnancy. (femmegym.nl)

• Basic-Fit: This popular gym chain offers prenatal-friendly group classes and personal training sessions. Many Basic-Fit locations have trainers certified in prenatal exercise to help you maintain strength and flexibility with professional support.

• VondelGym: Known for their inclusive and community-driven atmosphere, VondelGym offers prenatal-friendly classes and personal training sessions to help expecting parents stay active and strong.

📝 Tips for Choosing a Prenatal Exercise Class in Amsterdam

• ✅ Look for instructors trained in prenatal exercise and pregnancy physiology

• ✅ Many studios offer English-speaking classes

• ✅ Book early—spots can fill fast in the second and third trimesters

• ✅ Try different formats (yoga, Pilates, aqua) to find what suits your body best

• ✅ Don’t underestimate the power of movement in preparing for labor and postpartum

Need help choosing a class near you? DM us or come to a Mama Hang. We love helping expecting parents connect with their bodies, their community, and the best prenatal exercise Amsterdam has to offer. 💫