This series of short Post natal Pilates classes have been designed for women post pregnancy to help engage and strengthen your pelvic floor and deep abdominal core muscles.

We do not recommend starting these classes until 8 weeks following an uncomplicated delivery or 12 weeks if you have had a caesarean section (C-section).

If you have had any other complications during or after pregnancy then we recommend that you seek advice from a health professional before completing the classes. Please read our terms and conditions for full details

You should feel the muscles working during the classes, as you would expect with any exercise class, but you should not feel any pain or discomfort. If you do then please seek further medical advice before continuing.

During the exercises it is important that you do not feel any ‘doming’ of your tummy muscles, we are aiming to try and keep our tummy flat during all of the exercises. If you are struggling to do this we recommend that you seek advice from a health professional before continuing the classes.

Class 1

We use a block or pillow between our knees for comfort in some of the exercises so have that near by before getting started.

This class starts in sitting with some stretches to open our chests. Then we move onto our backs to engage our core and begin to challenge our pelvic floor and deep abdominal core muscles.

We finish the class with spine twist movement in sitting.

Class 2

We start the class in sitting and warm up with some upper body stretches. We then move into four-point kneeling to gently mobilise our spines with a cat stretch. Staying in this position to then challenge our core muscles.

We then move down onto our backs to strengthen our pelvic floor and deep abdominal core muscles further.

We finish the class with some gentle stretches.

Class 3

We begin this class in sitting, opening out through our chests with some gentle stretches.

Moving on to our backs to challenge our pelvic floor and deep abdominal core muscles.

We then move onto our sides to work our glute muscles with a clam exercise before finishing with some gentle stretches.

Sign up for email updates

Email updates

Find out when new classes are available

For updates on all the latest Pilates classes and other Pilates-related content sign up for email updates. Emails are sent about once a week and you can unsubscribe at any time.

Support Pilates Live

Donate now

Support Pilates Live with a donation

All classes are provided for free so that they’re accessible for everyone. However, if you are enjoying the classes and would like to make a contribution, donations are much appreciated. Thank you

---