Post Natal Pilates Course

Every quarter we welcome a group of five Mums onto our Post-Natal Pilates Course. Unlike other programmes that focus on ‘bouncing back’ or returning to ‘pre baby weight’ this course is designed to facilitate a gentle and respectful return to exercise for women who have recently given birth and are adapting to the physical demands of motherhood.


How does it work?

Our course comprises a series of classes at our studio in Petersham and some optional extras that will empower you to continue an easy to manage movement practice at home, and promote a better understanding of your body.

  • The in-house component of the course begins with an Initial Consultation in which you have the chance to discuss your movement history, and birth story (or stories) with the instructor. In this session you’ll also cover the fundamentals of postpartum movement and start to build an understanding of your body through the exercises, all while familiarising yourself with the equipment.

  • It is followed by a series of weekly group classes on the Pilates equipment (currently running on Thursdays at 1pm until 2pm.)

  • The optional extras are intended to support your return to exercise during the course and afterwards. They include:


o An online accessible and downloadable homework programme

o An exercise band and soft Pilates ball

o 2 x 10 minute ‘Connect to Breath’ meditations

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Or next course is running for 10 weeks beginning 25th July with the last class on 26th September. Initial Consultations for new clients to the studio will begin from July 1st.

What to expect in the classes

Each class will begin with breathing, centering and myofascial release on the mat, and you’ll then move around the studio between the different pieces of equipment performing exercises that we’ve chosen to assist with the following:

  • Gently & gradually restore integrity to pelvic floor & abdominal tissue

  • Restore alignment and strength in the pelvis and spine

  • Assist in the recovery of Diastasis Recti (abdominal separation)

  • Counteract the effects of feeding & lifting on the shoulders, neck & spine

  • Reclaim your sense of self embodiment

As you move around the circuit your instructor will guide you through the exercises and provide you with cueing and tips to improve your form.
The course is NOT about making drastic changes very quickly: Your body adapted to the growth of your baby gradually over a nine month period and they need time to recover and reconnect. Don’t come expecting to sweat it out and leave exhausted- these sessions will be focused on rebuilding tissue integrity and joint strength, slowly and steadily (although we’re not saying that you won’t feel your glutes the next day!)

Here, we believe, every body has the right to feel good about moving and to be empowered with an understanding of how to look after it, so you can expect the studio to be a safe space, free of judgement about how you look, dress, where you live or how you parent.

Bubs are welcome too. You can move around the circuit with littler ones in a blanket, or have them snooze in the pram and we’ll provide a playpen for the more active bubs.

You are welcome to breastfeed or use the kettle to warm up a bottle.

Upon completion of the course you are welcome to sign up for another round of group classes, or you could opt to move into our studio sessions where you work specifically on your own body. If you continue the home

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Pricing Breakdown

Initial Consultation (required for new clients)………………………………..$75 (25% off)

In-house Circuit Classes (x 10)………………………………………………..$350

Optional Homework Programme, Meditation Recordings & Props…………….$50

Terms and Conditions

  • All participants must have had the go ahead from their health professional to begin exercise again, this usually happens at the 6 week checkup for a vaginal delivery without any complications. If you have experienced a more complex birth, cesarean, or multiple deliveries we suggest waiting until at least 10 weeks post-partum, and also seeking advice and assistance from a womens health physiotherapist.

  • These classes are not going to be ideal for every new Mum, in some cases we may suggest attending more individualised studio sessions to address individual needs.

  • Pilates based movement is not a replacement for treatment with a qualified medical practitioner or allied health professional- if you are currently experiencing pain, poor pelvic floor function, prolapse or have an acute injury of some kind then we advise seeking help from a medical professional before beginning the course.

  • If you experience pain during or after any of the classes it is your responsibility to let the instructor know, once aware we can modify the exercises to suit your body or advise on further action.

  • Our studio has a strict policy on coming to class when sick; our instructors are often in contact with many bodies in one day and so we do not wish to spread things around amongst our community of clients. Please avoid coming to class if you are unwell, and if your little one is unwell it is best they do not mix with the other babies. As a rule of thumb if you’re not absolutely certain that you are both well enough then please stay home and look after yourself.

  • The course is designed to be a continuous 10 week course, you will feel the benefits best by attending classes weekly, however if you do have to miss a class on the course, let us know in advance & we will arrange for you to carry up to two classes over into the next term (pending availability.)

  • Late cancellations (within the 24 hours before class) incur a loss of the class from the package- sadly no makeups are available as we don’t have other classes with the same pricing structure.