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
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.
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
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
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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!
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.
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.
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.
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.
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.
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!
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.
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.
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!
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.
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.SIGN UP