Postnatal Hypopressives for Restoring Pelvic Floor Function and Core Strength
The postpartum period brings immense joy but also many unique challenges for new moms. Pregnancy and birth can strain the pelvic floor and abdominal muscles. This can lead to pelvic organ prolapse, leaking urine, and diastasis recti (separated abs). Hypopressives, a core rehabilitation system, can gently restore the pelvic floor and core after having a baby.
What is Hypopressives?
Hypopressives, also called Low Pressure Fitness (LPF), use breathing and posture techniques. Unlike regular core exercises with forceful muscle contractions, Hypopressives create an "inner vacuum" in the belly. This activates the deep core muscles like the pelvic floor and transverse abdominals without adding pressure. Hypopressives reduce strain on pelvic organs and tissues. These postnatal abdominal exercises restore pelvic floor function, strengthen the core, and improve posture.
Hypopressives Benefits for Post-Birth Core Recovery
Pelvic Floor Rehabilitation: Hypopressives specifically target and strengthen weakened
pelvic floor muscles from pregnancy and childbirth. This helps women regain
control and support, reducing pelvic floor problems like leaking urine.
Closing Diastasis Recti: Hypopressives engage the deepest abs, like
the transverse abdominals, from the inside out. This assists in healing
and closing the separation of the abs that can happen during pregnancy.
Gentle and Safe: Unlike high-impact exercises that may strain healing
muscles, hypopressive exercises offer a gentle, low-impact core
strengthening approach. This is especially important in early postpartum recovery.
Better Posture: Hypopressives encourage proper posture and alignment,
which provides core stability. Good posture also eases post-birth back discomfort.
Increased Circulation and Drainage: The breathing techniques promote
circulation and lymphatic drainage. This reduces swelling and aids postpartum healing.
Adding Hypopressives to Your Post-Birth Routine to strengthen your
It's important to learn Hypopressives from a qualified
postpartum instructor. They will teach proper technique to
engage the right muscles safely.
Start slow and gradually increase difficulty as your body adapts and builds strength.
Do dedicated practices or integrate hypopressives into daily life.
Integrating hypopressive exercises into a postnatal routine can safely
restore pelvic floor strength and core function after pregnancy and childbirth.
With proper guidance, new moms can rebuild their core with this gentle, low-impact approach.
Getting started with postnatal core exercises
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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