Postnatal Pilates Strength & Recovery course
6 consecutive weeks ◆ 2 sessions per week ◆ 12 sessions ◆ Max 4 clients ◆ Babies welcome
A structured, small-group programme to help you rebuild strength, restore movement and return to exercise with confidence after having a baby.
Pregnancy, birth and life with a new baby can take their toll - from a weakened core and abdominal separation to pelvic or back discomfort, and stiff shoulders and upper back from feeding, lifting and carrying.
Over 12 equipment-based Pilates sessions, we’ll progressively work to reconnect your core and pelvic floor, restore mobility and rebuild whole-body strength.
With a maximum of four clients, every session can be adapted to your recovery, experience and goals. Before you begin, you’ll complete a postnatal questionnaire and have a short phone consultation with your instructor so we understand where you’re starting from.
Particularly suited to those recovering from a C-section or difficult birth, experiencing diastasis recti, returning after a longer recovery, or completely new to Pilates and exercise.
Babies are welcome.
6 consecutive weeks ◆ 2 sessions per week ◆ 12 sessions ◆ Max 4 clients ◆ Babies welcome
£280 upfront ◆ £330 payment plan
“When I first came back to Pilates, I felt quite weak, particularly through my core, and I hadn’t seen much improvement from the cardio and yoga I’d already started doing. Having postnatal-specific support was really reassuring - I knew the instructor understood where my body was at and could tailor things appropriately, which gave me the confidence to build my strength gradually. Being able to bring my baby made it possible to exercise consistently and make it part of my routine. I feel so much stronger now and have progressed from the postnatal classes to Signature and even Strong, which has been a lovely way to see how much my strength and confidence have improved.”
— PHOEBEFAQs
What services do you offer?
1
We recommend waiting at least 6 weeks after a vaginal birth and 12 weeks after a C-section, or until you have been cleared to return to exercise. If you’ve had a more complicated recovery, we may recommend checking with your GP or pelvic health physio before starting.
Do I need any Pilates experience?
2
Not at all. The programme is suitable for complete beginners as well as those returning to Pilates after pregnancy. With a maximum of four clients, exercises can be adapted to your experience and individual recovery.
Can I bring my baby?
3
Yes. Babies are welcome to come with you, although the sessions themselves are focused on your movement, strength and recovery.
The programme is designed to accommodate a range of postnatal experiences, including C-section recovery and diastasis recti. You’ll complete a questionnaire and speak with your instructor before starting so we can understand your circumstances. For significant or ongoing symptoms, we may recommend seeing a pelvic health physio before or alongside the programme.
What if I have diastasis recti, pelvic pain or had a difficult birth?
4
What happens if I miss a session?
5
Your 12 sessions run over six consecutive weeks, with two sessions each week. Consistency is an important part of the programme, so sessions can’t be carried over or extended beyond your six-week period.