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Post Natal Pilates

Everything you need from day one. 

Download the PDF Guidance and Plan to get started!

The plan is designed to start from Day 1 of parenthood if you feel ready. Prior to your 6-week check-up I would advise that you start with the “Phase 1 - Recovery” where we spend time ensuring your body is safe for exercise. When you feel ready, or have been given approval by your healthcare professional, you can begin the 'Phase 2 - 4 week plan.'

Start Here: 9 min pelvic floor, abdominal hollowing + pelvic tilts
09:15

Start Here: 9 min pelvic floor, abdominal hollowing + pelvic tilts

This short class is suitable after 24 hours of giving birth. It will guide you though 3 foundational exercises that will gently strengthen your pelvic floor muscles, your Transversus Abdominus (TVA) and support pelvic health. It is suitable if Diastasis Recti (Abdominal Separation) is present and will help to work towards reducing the gap over time. Please always follow guidance from your Doctor or Midwife before starting.
HOW TO: Check for Diastasis Recti
04:04

HOW TO: Check for Diastasis Recti

This quick tutorial will teach you how to check for abdominal separation or Diastasis Recti (DR). Please visit your GP or Midwife for support if needed.
DIASTASIS RECTI: Rehab
12:04

DIASTASIS RECTI: Rehab

This class is specifically designed to help with abdominal separation. The exercises gently target the two muscles that run down the centre of your stomach that can separate during pregnancy. It's really common but please check with your DR/midwife if you have any concerns and wait until your check up (around 6-8 weeks after birth) to begin these.
Post Natal Pilates Workout - 20 minutes
20:42

Post Natal Pilates Workout - 20 minutes

This full body, 20 minute workout with no equipment is suitable once you've had your sign off from your Doctor/Midwife which usually will be 6-8 weeks after birth. In the case of a C-Section this may be up to 10 weeks. All the exercises are diastasis recti friendly and will help to rehabilitate this.
Post Natal Pilates - 23 mins
23:41

Post Natal Pilates - 23 mins

I hope you'll love this 23 minute full body post natal Pilates workout you can do at home with no equipment! You can take this class once you've had your Doctor/Midwife sign off which is usually 6-8 weeks after birth. In the case of a C-section this may be a little longer, up to 10 weeks. We will work your entire body with diastasis friendly abdominal exercises that will strengthen the Transversus Abdominus (TVA).
Post Natal Pilates Deep Core - 14 mins
14:36

Post Natal Pilates Deep Core - 14 mins

14 minutes of no equipment deep core training suitable for post natal. Diastasis Recti (abdominal separation) friendly - this class is suitable once you've had your sign off from your Doctor/Midwife around 6-8 weeks after birth or in the case of a C-Section it may be closer to 10 weeks.
Pilates RESTORE 20 min
21:11

Pilates RESTORE 20 min

Your body deserves this class! Think spine decompression, looser hips and a good stretch to release tightness and tension!
BEGINNER Full Body 20 min
20:28

BEGINNER Full Body 20 min

I hope you will love this full body workout created to leave you feeling stronger and longer from head to toe! Legal disclaimer: Please ensure you check with your doctor before beginning any fitness program.
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