Pilates by Trimester Program 

Built by a mama. Filmed through pregnancy & postpartum. Made for you.

Pilates by Trimester is a full library of expert guided classes, filmed through my own pregnancy and postpartum journey covering every week of your trimester, your pelvic floor, birth prep, recovery and everything in between. All from home. All at your pace. All made with you at the centre. Follow along with classes expertly designed to change with you as your body changes day by day through your entire pregnancy.

 

This program was built from the inside out, quite literally. The majority of these workouts were filmed during my own pregnancy and postpartum journey, because I wanted you to see a real bump, a real body, and a real mama moving through every stage right alongside you. Whether you've had a C-section, a vaginal delivery, or are navigating diastasis recti; this program meets you exactly where you are. There is no one-size-fits-all here. Every class is designed with you in mind. From your very first trimester all the way through to postpartum recovery, you'll find a guided workout for every week of your pregnancy; full body strength, pelvic floor health, labour and birth prep, feel-good stretches and breathwork that moves with your body as it changes, day by day.

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Inside the program you'll find:

• Relief from hip, pelvic and back pain that so many of us carry through pregnancy

• Pelvic floor work that strengthens, lengthens and releases (because it's not just about squeezing)

• Birth preparation classes designed to help you feel informed, strong and ready for labour and delivery

• Support for reducing leg swelling, cramps, fatigue, sciatica, back pain

• A foundation for a smoother, stronger postnatal recovery (however you delivered)

• Breathwork and meditation woven throughout each trimester, because your mental health is never an afterthought

• Guided sound bath and meditation for you (and your growing bump)

• A pre and postnatal recipe book includes a blend of Ayurvedic rituals, cherished Gujarati family recipes and wholesome everyday favourites to nourish you through pregnancy and postpartum 

• Lives and expert videos with prenatal and postnatal specialists, including lactation consultants for breastfeeding

• A curated PDF with all of Riya's personal prenatal and postnatal recommendations, plus her own hospital bag checklist, so you're never left googling at midnight wondering what you actually need

• Everything done from the comfort of your own home, at your own pace, on your own schedule

• Riya’s birth story delivering her baby boy Ishaan & more personal blogs on how Pilates can empower your labour, delivery & beyond. 

What will you need:

We love using bodyweight for Pilates, but if you'd like equipment, all links are shared inside the app through the Explore tab, alongside Riya's personal recommendations for prenatal, hospital bag and postnatal prep.

How to find the program in the Pilates by Riya app:

Trimester Program: Head to Challenges, then Programs and scroll down to find the Pilates by Trimester 1 to 4 programs ( one for every stage of your pregnancy journey)

Recipe Book: Tap Explore, then Pre/Postnatal Recipes to access your full nourishment guide, packed with Ayurvedic rituals, Gujarati family recipes and wholesome everyday favourites.

Breathwork & Meditations: Go to Classes, then Sound Bath & Meditation category

Checklists & Resources: Tap Explore, then Resources to find Riya's personal prenatal and postnatal recommendations and her own hospital bag checklist 

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So from one mama to another, you deserve workouts that were made for you, not just adapted for you. I filmed this program growing and nurturing my own baby boy and I built it so that no matter how your birth story unfolds, you will always have somewhere to come back to.

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I cannot wait to support you through this precious, powerful journey.

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