Post-Natal Pilates

What is Post Natal Pilates?

Early post-natal your abdominal muscles are over-stretched from pregnancy and then used rigorously during labour, once you’ve given birth your abdominals and Linea Alba are weak and in a state of stress. They are not ready to do traditional abdominal work and have a lot of healing to do. The hormone Relaxin stays in your body for about 5 months post-natal so it’s important to build up slowly, if you do too much too soon you can create problems that weren’t already there. You can create instability that leads to a lot of pain, and you can create a Diastasis Recti or make it worse.


This early postnatal period is like a 4th trimester where you should focus on healing and recovery. The focus is on re-creating stability, slowly building strength, reactivating the deep abdominals and pelvic floor, and correcting flawed posture from pregnancy and caring for a new born. 

These classes are Baby friendly and designed for the specific needs of the post-natal mum. They are a perfect way to transition into the studio group classes and a fun way to meet other mums. Being early post-natal mum we start with Mat work to build a strong foundation of stability then start to incorporate the Reformer and Pilates Chair.

There are many benefits to doing post-natal Pilates:

  • Reduces the over stretched abdominals to their original length and strengthens them for functional support
  • Strengthens your abdominal wall, reducing your 'pregnancy tummy'
  • Increases core strength and helps heal diastasis recti
  • Creates good posture for nursing and carrying your baby 
  • Strengthens your upper body to help lift and carry your baby
  • Improves all over body strength and fitness
  • Strengthens your pelvic floor and bladder control
  • Builds pelvic, hip and core stability, reducing back and hip pain
  • Helps to feel calmer and manage stress more effectively
  • Creating blood flow and circulation into the pelvis and c-section insertion sites speeding up recovery
  • Exercising in a safe and friendly environment with other mums