Simone Muller

Hypopressives After Giving Birth: A Powerful Approach to Postpartum Pelvic Floor Restoration

The postnatal stage signifies a time of remarkable change for women, with pelvic floor well-being taking centre stage. Hypopressives, a unique breathing technique that is incorporated into the low-pressure fitness movement system, has made its mark as a successful approach for restoring the postpartum pelvic floor.

When to Begin and Key Considerations

Based on the advice of Simone Muller, starting Hypopressives is typically recommended in the later stages of the postpartum period, ideally after the sixth week for natural births and three months for a caesarean section.

A healthcare consultation and a comprehensive pelvic floor evaluation are necessary before starting any postnatal fitness regimen, Hypopressives included. This ensures your fitness journey is suitable for your health and well-being.

How Hypopressives works

Hypopressives is a combination of breathing exercises and body positions that focus on how the body restores itself from the inside. These postpartum pelvic floor exercises work by lowering intra-abdominal pressure, building core strength from the inside out, and strengthening muscles like the pelvic floor and transversus abdominis. The improved pelvic floor function, reduced waistline, and increased organ support are just the beginning of the positive effects. This leads to refined posture and elevated pelvic health, offering a holistic approach to wellness.

Simone Muller's Hypopressive Experience

After her first child's birth, Simone Muller found Hypopressives while searching for an effective postnatal solution. Dissatisfied with the limited results of postnatal Pilates, she found Hypopressives transformative, providing noticeable results with safety and flexibility. Motivated, Simone trained in Hypopressives in Spain, where she observed its remarkable benefits on women. This changed her perspective on what was achievable postpartum. Inspired, Simone started teaching Hypopressives in London and launched re-centre, an online platform providing global access to this technique.

The Impact of Hypopressives on Postpartum Pelvic Floor Recovery

Simone Muller's personal journey and the transformation she's seen in herself and over 400 women trained through re-centre, illustrate the effectiveness of Hypopressives for postpartum pelvic floor recovery. The influence of this method goes beyond addressing physical issues like Diastasis Recti, incontinence, and prolapse. It enhances strength, functionality, and overall wellness, reflecting its holistic nature.

Getting started

For the Hypopressives classes it is important that you learn the Apnea technique properly so that you can get the most out of the classes and the time you invest in yourself. Each week Simone runs Fundamentals sessions on Zoom where she explains the technique and guides you through all the steps. She will also give you feedback to make sure that you're doing it correctly. For some, the technique may come more quickly than others. Some of her clients, who are tighter in the ribs and thoracic spine do tend to take a little longer.

And here's the golden rule - for impactful change, Simone recommends at least three 15 to 20-minute workouts per week. Consistency is your best friend on this journey towards wellness.

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About the Author

Simone Muller is the founder of re-centre and has over 15 years of teaching experience across Pilates, Low Pressure Fitness and Yoga.

She launched the online platform to make Low Pressure Fitness and Hypopressives more accessible to more women around the world so that they can become the strongest and most functional versions of themselves.

Originally from South Africa, Simone's dance and Pilates career evolved when she faced post-childbirth challenges, prompting her to explore Low Pressure Fitness in Spain.

As the first level 3 instructor in London, she has witnessed transformative postnatal rehabilitation results in clients, addressing issues like Diastasis Recti, prolapse and incontinence.

Simone has written articles for the re-centre blog 'Kegels not Working?', 'The connection between menstruation and prolapse symptoms' and 'Why I love teaching postnatal rehabilitation?'.

Simone has also written guest posts for The Shala 'What is Low Pressure Fitness', Yana Active 'Prioritising your Pelvic Floor Health After Giving Birth and Nurturing the Core' and for The Pelvic Academy 'Empowering Women's Health - The Power of Collaboration Between Hypopressives, Physiotherapists and Osteopaths'.

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What our members say

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Hypopressives is an effective technique toward relieving symptoms related to Pelvic Organ Prolapse, Diastasis Recti and Urinary Incontinence. Hypopressives also improves poor posture, pelvic floor weakness and back pain. I offer a flexible approach to memberships and a 14-day free trial.


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