Bondi Rise

A Pilates Community Online and In-Studio. Work out with us in the comfort of your own home via our brand new Bondi Rise app.

Or join us in person at our Reformer, Pilates, Barre & Yoga Studio in East Molesey, Surrey.

21/08/2025

Enjoy this Third Trimester Lower Body Pilates Flow!

Strengthen, stabilise, and support your changing body with this gentle yet effective lower body flow. Designed to build leg and glute strength, and ease pelvic pressure, all while keeping you and baby safe. Perfect for mamas in their final trimester who want to stay strong, mobile, and connected.

If you enjoyed this flow, head over to the link in our bio to discover more Prenatal workouts on the Bondi Rise App.

16/08/2025

Whilst I’m focusing on my postnatal recovery I wanted to share a full-body prenatal workout I loved doing to help me feel strong and connected to my body during pregnancy!

This flow has been designed to help:

-Support your back and hips

- Maintain muscle tone for birth and postpartum recovery

-Boost energy and ease pregnancy aches

Press play to try today!

14/08/2025

Strong obliques aren’t just about toned sides, they play a key role in supporting your growing bump, improving posture, and reducing back discomfort during pregnancy.

This prenatal-friendly obliques workout is designed to keep you moving safely while building strength and stability through your core. Every exercise is low-impact, trimester-appropriate, and guided step-by-step, so you can train with confidence.

Like what you see? Hit the link in our bio to get 7 days of classes for free!

09/08/2025

Pilates For Labour 101 - Hip edition!

Swipe to enjoy a gentle, empowering flow designed to help open your hips ahead of labour, and support your body’s natural rhythm.

Loved the video? Hit the link in our bio to join today for full access to our Prenatal Series (you can even get 7 days for FREE during your trial).

06/08/2025

Glutes activated! Fire up your glutes with me during this 16 minute lower body class on the app! Perfect to switch up your usual lunchtime routine! Did you know you can access the app classes for FREE? Join today and enjoy 7 days of free classes as part of our trial!

02/08/2025

Have you tried our Prenatal Core classes on the Bondi Rise app?

Lottie has created safe, effective core workouts designed to strengthen deep abdominal muscles, support your lower back, and connect you to your breath and pelvic floor.

And yes, she’s pregnant right alongside you in every class, guiding you through movements that feel empowering, not overwhelming.

All of our Prenatal Classes are split into trimesters so you can pick the workout that’s just right for you and your body!

24/07/2025

This is the perfect flow to do to strengthen your upper body! And can be done by anyone!

Save and give it a go:
Move 1 - Tricep press backs
Move 2 - Shoulder press
Move 3 - Tricep kickbacks
Move 4 - Pulses
Move 5 - Alternating arm sweeps

I am using the ankle weights as hand weights for this! Trust me, you don’t need to go heavy to feel this!! - Lottie x

12/07/2025

One muscle I have LOVED working during pregnancy is my obliques. Strengthening my obliques has helped support my growing bump, which has helped reduce pain around my lower back and pelvis.

Save and give these 4 quick moves a go:
1. Side plank to reach
2. Knee to elbow crunches
3. Pulses
4. A lovely stretch with mermaid!

- Lottie x

10/07/2025

This has been one of my go-to full body flows during the last stages of my pregnancy! I love that it works my lower body, arms and gently works my core muscles and obliques.

Save and give it a go:
Move 1 - Horse kick with tricep press
Move 2 - Circles
Move 3 - Donkey Kick
Move 4 - Clam Kick out
Move 5 - Rotated pulses

Let me know how you find it!

- Lottie x

04/07/2025

Here’s a prenatal Pilates flow using the .wellbeing ball, my go-to for just the right mix of comfort and challenge! These moves are perfect for firing up the full body while keeping things supportive. Give this flow a go, and feel the burn (in the best way)! - Lottie x

03/07/2025

The power of prenatal movement lies in more than just preparing for birth, it’s about honouring all of you. You’re about to step into one of the most incredible roles of your life, but you’re not defined by it alone.

created the prenatal series not just because she is pregnant, but to provide classes for mums-to-be to enjoy safely whilst on their pregnancy journey. Hit the link in bio to try now today! (pssst.... you can get 7 days for FREE with our trial!).

01/07/2025

Have you tried our new retreat workout? The Lower Body Ball Flow! A challenging lower body workout that is going to fire up the glutes and legs, and is suitable for everyone! Try now with our 7 day free trial. Hit the link in our bio to sign up today!

Address

48 Bridge Road
East Molesey
KT89HA

Website

https://online.bondirise.com/, http://www.bondirise.com/

Alerts

Be the first to know and let us send you an email when Bondi Rise posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Want your practice to be the top-listed Clinic in East Molesey?