Reclaim Your Strength: Postnatal Pilates for Postpartum Recovery
Postnatal Pilates is more than just a fitness buzzword;
it's a gentle and caring approach to nurturing your body after
the journey of childbirth. Pregnancy can take a toll on your body,
especially on your core muscles such as the abdominals, pelvic
floor, and back muscles.
Think of postnatal Pilates exercises as a personalised rehabilitation plan designed with love
for your post-birth recovery. These exercises are your allies, helping you reconnect
with your body, and focus on areas that might have felt the strain of pregnancy the most.
Their primary aim is to restore strength, stability, and flexibility in your core,
concentrating especially on the deep abdominal muscles and pelvic floor.
Regaining a strong and supportive core is akin to securing
a safety net for your body. It plays a pivotal role in maintaining
proper posture, preventing back pain, and enhancing overall functional
movement – all essential elements in navigating the beautiful journey
of motherhood. Our Postnatal Pilates online offers not just physical
recovery but also an emotional and psychological boost, truly embodying
a holistic approach to post-birth wellbeing.
With postpartum, we know there has been a lot of stretching to the
abdominals and connective tissue, so it is important to get these
muscles to engage again, so that posture and pelvic alignment does
not pose long term compensatory patterns including putting too much
pressure down into the pelvic floor.
At re-centre we focus on the most important abdominal muscles, those that are deepest
in the core, as this is where we will build strength from the inside out. Instead of
flexing the trunk, which is not advisable in the early postnatal stages, we work with
isometric contractions, exercises where muscles work to maintain length. We will also
use the Pilates overball, which provides an unstable surface for the stabilising muscles
of the trunk.
Postnatal Pilates truly is a harmonious blend of recovery and resilience,
fostering not just physical strength but also emotional strength. It's an
embodiment of the care, understanding, and support you need during this unique
phase of life, helping you feel stronger, more confident, and empowered as you
embark on the enriching journey of motherhood.
A Harmonious Relationship, Pilates and Hypopressives
The combination of pilates, and Hypopressives is a strategic
fusion of postpartum recovery techniques that concentrate on the
complete revitalization of a new mother's strength, core stability,
and overall health. Pilates works on the external aspects of postpartum
recovery. It develops strength, guides controlled movements, and boosts
flexibility, addressing the physical transformation you can see and feel.
In contrast, Hypopressives, a method of breathing and postural technique, targets the
inner workings of the body. It decreases intra-abdominal pressure and tones core muscles,
including the pelvic floor and transversus abdominis, from within. The outcome? Improved
pelvic floor function, reduced waist circumference, and enhanced support for internal
organs, leading to improved posture and superior pelvic health.
With personalised instruction and tailored exercises, we'll rebuild your strength,
reestablish core stability, and enhance your overall well-being. Plus, with the
convenience of postnatal. By understanding the harmonious relationship between
Pilates and Hypopressives, you can maximise your postnatal recovery experience,
tapping into the myriad benefits of postnatal Pilates, aiding you through the
fulfilling, yet challenging journey of motherhood.
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. For the technique
to make an impactful change she recommends doing a minimum of 3
workouts a week for 15 to 20 minutes.
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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