All the Right Moves: Fitness Trainers’ Fave Exercises & Equipment for Mamas

The top trainers in Singapore spill the beans on their favorite exercises…and give free fitness perks and discounts just for Sassy Mamas!

Are you tired of your same old gym routine, mama? Or perhaps you’re yet to find a workout that’s fun, challenging and gets you your desired results? We talked to some of Singapore’s top fitness pros – including trainers, Pilates and barre instructors, HIIT and bootcamp coaches, and more – to find out what revs their engines.

As an extra incentive to get active, we’ve even got some exclusive perks and discounts just for Sassy Mamas. Check out our gallery for all the deets, and happy exercising!

Donna is a super sweet personal trainer and mat Pilates instructor who specialises in pre- and post-natal fitness (she’s also a mama herself, check out her Instagram for lots of cuteness!). She is all about helping mamas-to-be stay active during pregnancy, and helping new mums with abdominal separation or weak pelvic floor muscles, not to mention clients keen on weight loss or improved stamina and strength.

Donna is happy to come to you, whether that’s training your condo gym or on your living room floor, and she makes life a whole lot easier by bringing her own equipment! 

Fave equipment: “For post-natal workouts many of my clients have enjoyed boxing exercises with gloves and pads. This is a safe way of getting ladies to engage and use their core muscles while also getting a great cardio workout without placing too much stress on the joints and ligaments, as women are still gaining strength post-baby. It has the added advantage of toning and strengthening the arms in preparation for those little ones growing and getting heavier! It’s a favourite of mine as it’s a great stress reliever and always leaves clients smiling and ready for the next part of the workout.”

Fave exercise: “I teach some basic punches (we are not training to fight), and then we add in combinations of squats and lunges in between rounds, depending on the client’s fitness level. All sessions are carefully tailored. Doing 15-20 minutes of this in a session provides a great calories burn. We may do 8-10 rounds of 30 punches mixed up with 12 squats or lunges after each round.”

Sounds killer!

Donna O’Shea Fitness, email [email protected], www.donnaosheafitness.com

With locations in both Singapore and Hong Kong, Barre 2 Barre is Asia’s only BarreAmped-certified barre studio, which emphasises precise form and positioning and a focus on working with a neutral spine. Barre 2 Barre offers weekly classes following the BarreAmped method, in addition to yoga and Pilates mat.

The trainer: Jessica Felicia, Co-Founder and Instructor

Fave equipment: Unsurprisingly, the barre! “We use it for a variety of different exercises that activate large sets of muscle groups, including the thighs, seat and core.”

Fave exercise: “One of my favourite exercises with the barre is the ‘seated chair’, where you stand against the barre with your feet parallel, hip-width apart, and, holding onto the barre with arms shoulder-width apart, lean back as if to sit in a chair, with knees bent and aligned over your heels. You then pulse up and down with control, pressing onto the balls of your feet to activate your thigh muscles. You can then lift your heels off the ground for a harder variation, into ‘relevé’ position, and will likely then feel your legs shaking, indicating that you’re tiring your muscles out and are on your way to a leaner and more toned physique!”

 Use promo code BARRE2SASSY to receive $15 off a 5-class package. Package must be activated within 3 months of initial purchase; expires 2 months after first class.

Barre 2 Barre, 42 Hongkong Street, Singapore 059681, email [email protected] or Tel: (+65) 9115 9473, www.barre2barre.com

EzFit is one of Singapore’s most popular personal training companies. Founded in 2005 with the goal of bringing fitness to your doorstep (they offer 24-hour availability, so absolutely NO excuses, mama!), EzFit has a team of trainers to suit every body type, lifestyle, and workout preference, including boot camps, couples’ sessions, pre- and post-natal — they’ve even got personal training for kids! 

The trainer: Vanan Rajan, the founder of EzFit and a father of two. He keeps our co-founder Lynn looking like a supermodel!

Fave equipment: “We love the Procedos Platform 9. We use it for both kids and adults.”

Fave exercise: “The Procedos Platform 9 has endless varieties for movement. It gets one to use their brain and muscles at the same time – how many pieces of equipment can do that?!”

 The first 10 mamas to sign up with promo code ‘I love Sassy Mama’ can score 10% off EzFit’s training packages! Terms & Conditions apply.

EzFit, Tel: (+65) 9007 9742, www.ezfit.sg

F45 is team-based training that focuses on functional movements and gets amazing results very quickly (a number of Sassy Mama team members are basically obsessed!). It can be adapted to each individual’s needs no matter their fitness level, young or old, male or female, whether they have an injury, are coming back from a baby, etc. The vibe is incredibly positive, welcoming and motivating so people instantly feel relaxed and find the [tough] 45-minute workouts enjoyable from day one. Workouts change daily so you never get bored or disinterested. Because you’re moving around the studio doing all different exercises, it’s truly “you against you” in your own exercise, rather than being up against the wider group.

The trainer: Jayne Street, trainer, owner of F45 Bukit Timah and South Buona Vista, lawyer, and mama of 2 (how does she have time for all that?!)

Fave equipment: “The sled. You can feel the awesome workout that your body is getting when using the sled, especially as we have long tracks at our studios and we use the entire thing! It is, hands down, the best tool for metabolic conditioning and ensures that you are working all your muscles in your body. Your core is constantly engaged and, irrespective of whether you are pushing or pulling, you are always using your arms and legs, too. Just be sure to make sure your shoes are tied tightly!”

Fave exercise: “One of the things I love about the sled is that it is extremely versatile. You can use it for pushing, pulling, rope pulls, interval burpees, standing sled row…the list is endless! As one of our Head Trainers says, ‘You can hear your fat crying whilst you use it’. Sleds are also great because the weight can be increased or decreased, so they are very adaptable to all levels. This also means that improvements are very noticeable – our members can really see their progress as they steadily increase the number of weight plates they are using compared to what they used in their early days with us.”

Sassy Mamas can get a free 2-week trial and $75 off their first month if they subsequently sign up to a monthly membership. Valid at F45 Bukit Timah and South Buona Vista locations only.

F45 Training Bukit Timah / South Buona Vista, email [email protected] or tel: (+65) 8323 5253, www.f45training.sg/bukittimah, www.f45training.sg/southbuonavista

 The largest integrated Pilates and physiotherapy studio in Singapore and Southeast Asia, Focus Pilates offers world class fitness and rehabilitation services along with exceptionally high customer service.

The instructor: Mayoly Ruiz, Pilates instructor

Fave equipment: “Pilates reformer. Pilates is a great exercise that works on different muscle groups, and the reformer uses a system of pulleys and springs to assist you in strengthening the core muscles while also improving your body alignment. It’s also ideal for those who want to improve their posture and flexibility!” 

Fave exercise: “There are many Pilates exercises that you can do on the reformer; some of my favorites include the ‘Mermaid’ and ‘Inverted V’. The Pilates Mermaid is perfect for improving postural alignment, while the Inverted V helps with strengthening your upper and lower body and core alignment as well as back and abdominal muscle strain.”

Quote SMxFocus to enjoy a complimentary group trial class (reg. $25) anytime between now and 2021. Valid for new clients only. Terms and conditions apply.

Focus Pilates, Raffles Place and Orchard locations, [email protected], www.focuspilates.com.sg

Genesis Gym specializes in customized training, nutrition and health for busy people. It’s all about helping clients optimize their metabolism and environment so they can achieve health, lasting results without excessive training, fad diets, or unproven supplements.

The trainer: Genesis Gym founder Jonathan Wong

Fave equipment: “The specialized grip hands for cable machines. We use these to train clients’ back muscles by putting the load more on the fourth and fifth fingers of the hand. These fingers connect especially strongly to our back muscles. These grips improve back strength more quickly than normal handles, so training benefits are as efficient as possible.”

Fave exercise: The “lats”, or back muscles, have a mix of fast and slow muscle fibers so you must vary your reps for maximum results. Try four weeks of high reps (15-20 x 3 sets), and then four weeks of low reps (6-8 x 5 sets).

Genesis Gym, Multiple locations, Tel: (+65) 9337 4188, www.genesisgym.com.sg

Get shaking, mamas! Higher Ground Fitness is a dedicated Power Plate studio that offers Whole Body Vibration Training in conjunction with other equipment such as barbells and ViPRs for resistance training and movement liberalisation among many others. Higher Ground Fitness offers both small group training and personal training to ensure proper coaching and supervision.

The trainer: Adonis Low

Fave equipment: “The Power Plate combined with ViPRs. The Power Plate is engineered to activate the body’s natural reflexible response to vibrations, performing moves 25 to 50 times per second to engage muscles in a consistent and controlled manner. It’s been scientifically established that the whole-body vibration technology speeds up health and fitness benefits to deliver faster, longer-lasting results. ViPRs, meanwhile, bridge the gap of movement and strength training, combining task-oriented movement patterning with resistance training. Agility and strength come from moving the body in a multitude of purposeful tasks, with load.

Fave exercise: “Squat Thread-the-Needle on Power Plate:
-Stand on Power Plate with knees slightly bent
-Hold ViPR at chest height then rotate it a quarter turn
-Squat down and thread the ViPR through your legs, keeping a tall spine
-Return to standing and rotate the ViPR a half turn, then repeat the squat movement

This works the legs, core, lower back, hip and shoulders!

Purchase one class and use promo code SassyMamaHGF to get another class FREE (a $45 value)! Available for either Power Plate Vibration Training or Hybrid Training. Book on hg-fitness.as.me.

Higher Ground Fitness, 695C East Coast Road, Singapore 459059, email [email protected] or Tel: (+65) 6445 0156, www.hg-fitness.com

Momentum Bootcamps is a leading outdoor group fitness community offering classes at nine different locations all over the island (we LOVE their running camps!). There’s a major focus on offering a personalised training experience through strength and interval training in a fun, super supportive group environment that’s all about empowering individuals to achieve and feel their best every day. In addition to the more than 30 group sessions offered every week, Momentum also has special programmes like a “4 Week Body by Momentum” total body transformation challenge, fitness beach retreats, and corporate training. Be sure to contact them at the deets below for a FREE trial class!

The trainer: Amanda Clement, trainer, Director and co-founder of Momentum Bootcamps (and mama of two). 

Fave equipment: “We love using free weights in our classes. Kettle bells, medicine balls, and battle ropes are some of our favourites. Incorporating strength training and building lean muscle mass is what gives results, this is why we – unlike most outdoor fitness groups – bring along equipment to our classes.”

Fave exercise: “We use both rep-based and timed formats in our classes. We love to mix it up and keep it interesting so you don’t get bored and we can keep you on your toes!”

Use promo code GETSASSY (enter it in the “source location” dropdown when you sign up for trial) when you sign up for a free trial and receive an extra FREE trial class!

Momentum Bootcamps, email [email protected] or tel: (+65) 8332 7805, www.momentumbootcamps.com  

Originating from the Netherlands, Mom in Balance is an outdoor fitness women-only community specialising in pre- and post-natal fitness and total body bootcamps. With more than 10 years of experience in pregnancy and postpartum fitness, they are a well established and global company specialist in women’s health. Featuring class locations in Botanic Gardens, Fort Canning Park and East Coast park, Mom in Balance offers an invigorating outdoor class environment focusing on mental as well as physical fitness with the goal of building a strong foundation for this new journey called motherhood. A strong and healthy body will give women unlimited options to be at their best. To be the best you is to feel fit, healthy and strong. Check out their website below to join a FREE trial class!

The trainer: Jantien Kroese-van den Berg, trainer and director of Mom in Balance Singapore., mother of two (ages 8 and 5).

Fave equipment: “The Stretch/resistance band. Whether you are a beginner or an expert, stretch bands are for you. They can be used for a comprehensive, full body workout that challenges virtually every major muscle group in your body. We use stretch bands in a variety of exercises from leg exercises (around your knees), core exercises (incorporating into side planks) to many arm exercises like biceps curls, boxing and lat puls. The possibilities are really endless and very effective. When you sign up, you will receive a FREE band so you can do your exercises at home or during holidays. With these lower and upper body stretch band exercises you are able to target various muscles – as weights do – but with more control and injury-free.”

Fave exercise: “When you are member, you have access to our own Mom in Balance App (to be downloaded from Apple/Google Play store) where you can find various home routines with the stretch bands. My personal favorite stretch band exercise is boxing. The energy it gives every time we do this in class is awesome. It is a nice play between you and your buddy where both need to work very hard to hold the band up while the other is punching it. A very versatile and effective total body workout with a major important factor included: HAVING FUN TOGETHER! Check our Instagram for the fun boxing videos and feel the energy!”

Quote SASSYMIB for a special discount when booking your next session!

Mom in Balance Singapore, [email protected], www.mominbalance.com

A super popular gym in the United States that’s only just arrived in Singapore, Orangetheory’s heart rate-based workouts are designed to burn extra calories for up to 36 hours post-workout, as well as stimulate metabolism and boost energy (the orange in the name comes from wanting to work out in the “orange” cardio zone, at 84-91% capacity). Orangetheory’s three distinct workouts (endurance, strength, and power) combine cardio on a treadmill and rowing machine with various strength and body weight exercises.

The coach: Reehana, a Crossfit enthusiast and mama of one

Fave equipment: “The rowing machine. It’s low-impact, meaning it’s suitable for all. We have our ‘masters’ class members (aged 40 and above) who work hard on the rower without grievance. Unlike other cardio machines, the rower is a total body workout. The rowing movement utilizes major muscle groups of your body, so besides working your heart, you’ll also be challenging your legs, butt, back, check, arms, abs and chest. As a time-poor mama, being able to kill two birds with one stone (cardio and resistance training) is always a great option, so this is definitely my go-to piece of equipment.”

Fave exercise: “At home, I have a few pieces of equipment handy so that I can squeeze a workout in while my daughter is asleep. The TRX can easily be secured to a closed door and it provides lots of options to work the upper and lower body. There are plenty of bodyweight exercises, too; I personally love burpees because, like the rower, they challenge my whole body. I usually go for an AMRAP (as many rounds as possible) within a set time (10-20 minutes) and keep the reps between 10-20 depending on the movement.”

Orangetheory Fitness Robertson Quay, 38A Martin Road, #02-01, Singapore 239059, Tel: (+65) 6266 1715, www.orangetheoryfitness.com

Pure Fitness offers three state-of-the-art gyms at Asia Square, Ocean Financial Centre and Ngee Ann City with everything from dedicated boxing and kickboxing spaces, to a power lifting platform, Technogym cardio zone, and open functional area with training tools like kettlebells and Bulgarian bags. Add in over 80 group fitness classes per week, and you’re bound to find a workout that suits your needs, mama.

The trainer: Khairul, whose many certifications include experience in training pregnant and post-partum mamas.

Fave equipment: “The ViPR is my favorite piece of training equipment because of its versatility. ViPR movements can be regressed and progressed, allowing me to cater to my clients’ varying fitness levels and goals. The ViPR is especially useful for pregnant women, as it mimics daily loaded movement patterns, which are easily manipulated to create a suitable cardiovascular response throughout the length of their trimesters.”

Fave exercise: “The ViPR comes in eight different weights, from 4kg to 26kg (for my pregnant clients, I always advise to start with a lighter weight range). Repetition movements depend on the individual and how they feel during that particular session. The best repetition count will be from 15-20 reps, or by doing as many as they can for 30 seconds. The latter would be a better choice, as time-based exercises will encourage them to do their best if if it’s just a few reps, but if they’re feeling strong, they can push themselves within a safe parameter.”

Pure Fitness Asia Square, Level 6, 8 Marina View, Asia Square Tower 1, Singapore 018960, Tel: (+65) 6100 2233, www.pure-fitness.com