Pelvic Floor Exercises During Pregnancy
The growing belly and breasts can put strain on a pregnant woman's
body and posture. This joyful time can be physically taxing, too.
Strengthening the back helps maintain good posture. Low Pressure Fitness (LPF)
can get pregnant women's
bodies ready for birth while staying strong.
Pelvic floor exercises during pregnancy benefit the body by gently and safely strengthening the back and pelvic area. The following LPF exercises have been designed to improve posture and breathing:
Bridge Pose: The Bridge Pose strengthens the back, buttocks, legs, and pelvic floor.
Lie on your back with your knees bent and your feet hip-width apart. Breathe in.
Breathe out and lift your hips up. Hold, then lower slowly.
Cat-Cow Pose: The Cat-Cow Pose makes the spine flexible, eases back tightness, and works the core. Get on your hands and knees. Breathe in and arch back down, looking up (Cow Pose). Breathe out and arch up, tucking your chin in (Cat Pose).
Standing Pelvic Tilts: This exercise strengthens the back and pelvic floor. Stand with your feet hip-width apart. Gently tilt your pelvis forward and back, matching your breath.
Squats: Squatting opens the pelvis for birth. Stand with feet wider than hips, toes slightly out. Squat down deeply. Press your hands together near your chest to stay balanced.
Kegel exercises: Kegels build pelvic floor strength. Tighten pelvic muscles as if stopping to pee. Hold it for a few seconds, and, then release.
It's important to pay attention to breathing and posture during exercises. Deep breathing supports the body during pregnancy and birth. Matching breath and pelvic exercises helps after birth recovery.
These exercises improve pelvic health and posture. Relaxation techniques like deep breathing and light exercise can help expectant mothers feel more at ease during labour and the postpartum period.
To get the most out of your time and effort in the Hypopressives classes,
it is important that you learn the Apnea breathing technique.
It also ensures that you are carrying out your practice in a safe manner.
Simone runs weekly fundamental sessions where she will guide you through the technique either in a one-to-one setting or in a small group on Zoom - think of it as your personal introductory tour through all the technique's steps, with feedback given to ensure you're on the right path. While most people understand and can apply the technique after this session, don't worry if you need a little extra time. Some clients, especially those with tightness in their ribs and thoracic spine, may benefit from an additional session.
Once you've learned the technique, Simone recommends at least three 15 to 20-minute workouts per week to really make an impactful change. Consistency is key on this journey. After the initial session, you can start with the live and recorded classes to incorporate this effective routine into your daily lifestyle.
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What our members say
The best post-partum class, it really helped with my recovery. Simone is a great teacher, so knowledgeable and kind. I recommend her classes to all my friends who had a baby. Thank you Simone!
I’ve only been doing Simone’s classes for a short time but have noticed huge improvements in my core strength and posture. Great value and high quality recordings combined with live classes make it really easy to fit into your life. Highly recommended.
I cannot say enough good things about Simone’s classes - they have been really transformative for me. Her explanation of what are often unusual and specific techniques is so good that you never feel lost, and she has a wonderful way of connecting with the class on a really human level, as well as being a real expert in her field. Her classes are challenging, mindful, and have helped amazingly with my pelvic floor issues - I started seeing results after only 4 weeks of classes! Highly recommend.
Simone's classes are amazing. She combines her skills in pilates, yoga and hypopressives to provide a very holistic practice. I've seen a great improvement in my postnatal body thanks to her classes. I would recommend her to any woman who has had a baby.
I love Simone’s Low Pressure Fitness classes, they have helped with my prolapse symptoms and are something I turn to daily if I’m having a hard day. Simone is a great communicator and teacher, she explains everything very clearly and I have no trouble participating in the class even over zoom.
Simone and re-centre were a saviour for me over lockdown. A great chance to just be in my body and switch on to what I was feeling. As a pelvic health physio I can highly recommend Simone and her method as a great form of rehab for many postnatal conditions.
I got to know about Low Pressure Fitness through Simone, in a workshop that I'm so lucky I attended. It was about 2 months after giving birth and I felt really weak, thinking that I could never get back to my strength before the pregnancy. Simone's help completely changed my perspective and with her brilliant classes slowly I got back my confidence and strength. I was worried that these exercises will be tricky with online classes, but she has been great in giving clear instructions and adjusting poses for everyone based on their needs. I don't know how she does it but she even gives individual feedback and helps you correct your pose in a group online class. Thanks Simone!
Simone's classes and on-demand videos are excellent. She's such a good teacher, always learning new things herself to expand her teaching horizons. Would most definitely recommend to anyone with a postpartum body regardless how long it's been since you gave birth.
Simone is a great teacher, I highly recommend her work. Her online platform is well curated and excellent value and she gracefully manages to teach & give individual attention in her live Zoom classes.
I attend re-centre classes with Simone weekly and have noticed a huge improvement in my core strength and tone. Simone has a thoughtful and inclusive approach to her classes, they vary which means I stay focused and the relaxation time at the end is much needed in the life of a busy mum!
Simone is a brilliant teacher, she takes the time to check in with her students and work through exercises to fit individual injuries. She’s also really knowledgeable and supportive for post natal bodies. Doing hypopressors are a total life changer and I love the way this is incorporated into Pilates and stretching.
Learn the technique and get started
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.SIGN UP