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.
Why is pelvic floor strength important
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 with pelvic focussed pilates
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
Subscribe to a live or on-demand package
Sign-up to a fundamentals class to learn the technique
Start the beginner classes
Individual support via a one-to-one check-ins
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
About the Author
Simone Muller is the founder of re-centre and has over 22 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.
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
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!
Anna
1/11
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.
Clare
2/11
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.
Millay
3/11
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.
Jazmin
4/11
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.
Jerry
5/11
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.
Maternity Physio
6/11
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!
Sarah
7/11
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.
Ana
8/11
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.
Clio
9/11
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!
Alice
10/11
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.
Beela
11/11
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.
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