Welcome

An invitation

1min

Synq Wellness is a science backed, expert led space for women’s hormonal health. It offers curated Pilates flows, meditations and recipes for mind, body and soul that adapt with you through cycles, pregnancy and beyond. Making caring for yourself simple, intentional and in sync with your body.

Track where you are today

Track where you are today

Track where you are today

Mind

Body

Soul

The Weekly Synq

Monday

Core Play

15min

Tuesday

The Standing Sculpt

26min

Wednesday

Recovery Day

Let the Body Lead

Thursday

Lower Body Slow Flow

24min

Friday

Walk Day

Step Into Synq, 45 Min Walk

Saturday

Express Arms

23min

Debloat Flow

20min

Lunge Series

19min

Spinal Stretch Reset

13min

Deep Stretch

11min

Beginner Class with Pilates Ball

20min

Beginner Friendly Flow

37min

Standing Back Strength

28min

All Cycle Flows

A curated collection of flows for every phase of your cycle, designed to help you move with your body’s natural rhythm and feel su...

Flows that focus on positions that soothe cramps and lower back tension as hormones are at their lowest.

Follicular Flow

Hormones begin to rise and these flows help you rebuild stamina and confidence, matching your returning energy.

Let's channel that natural high into strong, high energy movement while still keeping you supported as hormones are at their peak.

Energy can drop as progesterone rises, so these flows focus on grounding, easing bloating/tension, & helping your body soften befo...

1st Trimester Flow

Flows for early pregnancy that honour how changeable this stage can feel, with options to keep your usual strength work or dial th...

2nd Trimester Flow

Here movement feels open and spacious, supporting your growing bump with strong legs, mobile hips and a lifted, lengthened posture...

3rd Trimester Flow

Slow, spacious flows that prioritise comfort, breath and pelvic space, relieving common aches while preparing you to meet your bab...

Postpartum Flow

A gentle homecoming for your body, focusing on deep core, pelvic floor and upper back so you can rebuild from the inside with pati...

All Prenatal Flows

A curated mix of prenatal safe classes for any trimester, so you can choose what your body needs that day while staying supported...

Signature Synq classes that sweep through the whole body, leaving you worked, lengthened and quietly recharged.

Sculpting sequences for arms, shoulders and upper back that open the chest and create that effortless, lifted posture.

Leg and hip work that feels strong for lean toned legs, building support through the feet, glutes and thighs.

Precise, controlled movements that wake up your deep centre, support your spine and give you a sense of inner lift all day.

Glute focused flows that round, firm and stabilise, shaping your seat while giving extra love to hips and lower back.