Simone Muller

Adopting the Right Strategy for Your Postnatal Exercise Plan

In the current culture of the "snap back" phenomenon, it's common for new mothers, regardless of their exercise routines before pregnancy, to experience societal pressure to quickly return to their pre-baby figure through demanding, boot camp-like workouts.

However, the real issue arises when the crucial pelvic floor recovery process following childbirth is neglected, resulting in long-term complications. If the pelvic floor doesn't recover naturally, additional support is necessary for the healing process.

It’s important to note that taking part in high-impact classes or activities could be detrimental as they place excess stress and tension on the connective tissues and pelvic floor muscles that have not yet fully recovered. This may end up hurting those areas rather than helping them.

Women can rehabilitate their pelvic floor health and achieve postnatal strength and wellness by incorporating a combination of Hypopressives, Yoga, and Pilates as part of their postnatal exercise plan.

Hypopressives: A System for Core Restoration

Hypopressives is a unique combination of breathing and postural techniques aimed specifically at the body's internal systems. This technique reduces intra-abdominal pressure while toning core muscles, such as the pelvic floor and transversus abdominis, from the inside out. The effects include improved functionality of the pelvic floor, a decrease in waist size, and better support for the body's internal organs. These contribute to improved posture and superior overall health of the pelvic floor.

The Impact of Hypopressives on Postnatal Pelvic Floor Recovery

The effectiveness of Hypopressives in the restoration of the postpartum pelvic floor is reflected in Simone Muller's experiences and the amazing results she has seen in both herself and her clients. Having coached over 400 women via the re-centre platform, she has observed the transformational potential of this method. Hypopressives not only tackle physical issues such as Diastasis Recti, incontinence, and prolapse but also increase strength, functionality, and overall wellness.

Simone Muller suggests that it is typically recommended to start Hypopressives in the late postnatal phase, often in the sixth week following a natural birth. However, in the case of surgical interventions, such as a caesarean section, it's best to wait at least three months. Before beginning any post-birth fitness regimen, including Hypopressives, seek advice from a healthcare professional and have a pelvic floor evaluation.

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.

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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'.

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What our members say

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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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