Simone Muller

Renew Your Core with Pelvic Floor Pilates after Birth

Pregnancy can strain the core muscles - pelvic floor, abs, and back. Pelvic floor Pilates is a gentle rehab plan to help your body heal after having a baby.

These customised exercises support post-birth recovery. They help you reconnect with your body and target strained areas. The main focus is rebuilding strength, stability, and flexibility in the core. Special attention goes to the deep abs and pelvic floor.

A strong, supportive core is like giving your body a safety net. It helps with proper posture, prevents back pain, and improves overall movement - all key for new moms. At re-centre we combine Pilates, Hypopressives, and Yoga for physical, emotional, and mental postpartum wellness.

After pregnancy, stretched abs and connective tissue need re-engagement to maintain pelvic alignment and prevent long-term strain on the pelvic floor.

We focus on the deepest abdominal muscles, building strength from the inside out. Instead of trunk flexing, we use isometric contractions, where muscles maintain length. The Pilates overball challenges stabilising trunk muscles.

Renewing core strength with pelvic floor Pilates exercises can aid postpartum recovery. These gentle, targeted exercises rehabilitate strained areas and rebuild support.

Harmonising Pelvic Floor Pilates and Hypopressives Postpartum

Pelvic floor Pilates exercises and hypopressives strategically fuse rehab techniques for revitalising a new mom's core. Pelvic floor Pilates builds visible strength, controlled movement, and flexibility externally.

Hypopressives, using breathing and posture, target inner core strength. By lowering abdominal pressure and toning muscles like the pelvic floor and transverse abs, it improves pelvic function, trims the waistline, and supports organs. This enhances posture and pelvic health.

With personalised instruction and tailored exercises, we'll restore strength, stability, and wellbeing. Understanding how pelvic floor Pilates and hypopressives harmonise lets you maximise postnatal recovery as you embrace the joys and challenges of motherhood.

This fusion reconstructs the core inside and out. Pelvic floor Pilates exercises sculpt visible strength. Hypopressives build inner stability and renew a mom's post-birth body.

Getting started

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 in this journey. After the initial session, you can start with the live and recorded classes to incorporate this effective routine into your daily lifestyle.

How re-centre works

step 1 arrow

Subscribe to a live or on-demand package

step 2 arrow

Sign-up to a fundamentals class to learn the technique

step 3 arrow

Start the beginner classes

step 4 arrow

Individual support via a one-to-one check-ins

step 5

Progress to more advanced levels at your own pace

All subscriptions include


A live fundamental class to learn the technique


Unlimited access to over 250+ videos


One-to-one check-ins with me to discuss progress


New weekly videos


Priority access to live workshops and retreats


Cancel easily online, anytime


14-day free trial

Live class schedule

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'.

LinkedIn | Instagram

What our members say

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.


A flexible program that fits around you

Sign Up