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Is Pilates Safe After Giving Birth? 

 

Learn how postnatal Pilates can help you rebuild core strength, restore your pelvic floor, improve posture, and support your recovery after birth with safe, physiotherapist-designed exercises.

Start my Postnatal Pathway

Just 20 minutes a day. Created by pelvic health physiotherapists and pregnancy exercise specialists.

When Can You Start Postnatal Pilates?

 

Returning to Pilates after giving birth is an excellent way to rebuild strength, improve posture, and support your recovery. However, the right time to begin depends on your birth experience, healing, and your healthcare provider's advice.

Research shows that gentle postnatal exercise is safe for most women and can improve physical function, reduce fatigue, enhance mental well-being, and support recovery after childbirth (Davenport et al., 2019).

Postnatal Pilates can help you:

  • Rebuild deep core and abdominal strength.
  • Restore pelvic floor function.
  • Improve posture and reduce neck and back pain from feeding and carrying your baby.
  • Enhance balance, flexibility, and overall movement.
  • Build confidence as you return to exercise safely.
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This Page is for you if...

You still leak when you move

You still leak when you move

You want to return to running, jumping or lifting without ignoring bladder symptoms.

You have heaviness, pressure or prolapse symptoms

You have heaviness, pressure or prolapse symptoms

You want to understand what is safe and how to progress without fear.

You have abdominal separation or core weakness

You have abdominal separation or core weakness

You want to reconnect with your core and rebuild strength properly.

You feel stuck in beginner postnatal exercise

You feel stuck in beginner postnatal exercise

You're ready for more, but you're not sure what your body can handle.

You want to return to running, lifting or sport

You want to return to running, lifting or sport

You need a pathway that bridges the gap between rehab and real training.

You want to feel like yourself again

You want to feel like yourself again

You want confidence, strength and trust in your body after birth.

Watch: How to exercise safely in the early postpartum period

 

Recovering after birth is a gradual process, and the right exercise can help support healing, rebuild strength, and boost your confidence.

In this video, EMP founder and pelvic health physiotherapist Lyz Evans shares simple guidance to help you return to movement safely in the early postpartum weeks.

See the EMP Postpartum Recovery Pathway
 

Why is postnatal pilates so good for you? 

Our physio-led postnatal pilates classes will help you to heal your body safely after birth from the comfort of your own home. From early postnatal rehabilitation to advanced pilates workouts, our postnatal pilates classes are designed to support every stage of your postnatal recovery.   

pregnancy pelvic girdle pain safe exercise

Improve Strength and Reduced Pain

We have given birth six times between us, so we know just what it's like to feel heavy, soft and sore after your birth. Our pilates classes are designed by a pelvic health physio specifically for the postnatal body. They will help you to improve connection and control through your abdominal wall, improve posture and feel more confident in your postnatal body.

pregnancy pelvic girdle pain safe exercise

Improve Strength and Reduced Pain

We have given birth six times between us, so we know just what it's like to feel heavy, soft and sore after your birth. Our pilates classes are designed by a pelvic health physio specifically for the postnatal body. They will help you to improve connection and control through your abdominal wall, improve posture and feel more confident in your postnatal body.

 

Core Rehabilitation

Pilates works from the 'inside out' by targeting each layer of your abdominal wall to create a strong and connected core. Your transversus abdominis works as a team with your pelvic floor to provide stability and control to your spine and is integral to building a strong body after birth. 

Core Rehabilitation

Pilates works from the 'inside out' by targeting each layer of your abdominal wall to create a strong and connected core. Your transversus abdominis works as a team with your pelvic floor to provide stability and control to your spine and is integral to building a strong body after birth. 

pregnancy pelvic girdle pain safe exercise

Feel confident what to do in every trimester

Physio-led evidence-based workouts for pregnancy and postnatal health

Week by Week Pregnancy Programs

Know what to do, what to modify and when to scale back as your body changes

Week-by-week pregnancy programs and postnatal recovery

Support your core and pelvic floor

Learn more than 'just do your kegels' with pregnancy-specific pelvic floor and deep core guidance led by pelvic health experts.

Variety of workouts for pregnancy and postnatal fitness

Prepare for birth and recovry

Build strength, mobility, breath awareness and confidence as your pregnancy progresses.

Trusted pregnancy fitness program recommended by healthcare professionals

Support for postpartum

Transition into postnatal recovery with clear expert-led postnatal programs that start from birth.

What is the EMP approach to postnatal pilates?

 

What is the EMP approach to postnatal pilates?

In the EMP, we believe that access to early postpartum exercise will help you optimise the natural healing process and support your long-term recovery and well-being. Our postnatal pilates programs can be started safely from birth with specialised pilates classes for both vaginal and c-section births. 

Early Postnatal Pilates

We know how demanding those first few months of postpartum are; our early postnatal workouts are designed to help you feel supported and safe whilst healing and strengthening your body. 

  • Heal your pelvic floor with pilates-based movements that integrate and activate the pelvic floor in a functional way. 
  • Activate and engage the deepest layers of abdominal muscle to start reducing the degree of separation you are experiencing and support the spine. 
  •  Reduce postnatal back pain with specialised pilates exercises to improve mobility and posture.
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Early Postnatal Pilates

We know how demanding those first few months of postpartum are; our early postnatal workouts are designed to help you feel supported and safe whilst healing and strengthening your body. 

  • Heal your pelvic floor with pilates-based movements that integrate and activate the pelvic floor in a functional way. 
  • Activate and engage the deepest layers of abdominal muscle to start reducing the degree of separation you are experiencing and support the spine. 
  •  Reduce postnatal back pain with specialised pilates exercises to improve mobility and posture.
pregnancy pelvic girdle pain safe exercise

Core Control and Strength

The abdominal wall needs to flex, stabilise, rotate, and extend. Our postnatal pilates classes focus strongly on core stability and strength. We are passionate about helping you safely progress and challenge your abdominal wall so that you can return to your pre-pregnancy strength (or beyond!).

  • Early postnatal core exercises will help you to heal separation and connect to the transversus abdominis. 
  • Progressive loading and endurance-based exercises are used to build muscle bulk and strength. 
  • Functional core movements are incorporated to challenge your core and help you to feel stronger than ever.
pregnancy pelvic girdle pain safe exercise
pregnancy pelvic girdle pain safe exercise

Advanced Postnatal Pilates

Don't get stuck feeling 'perpetually postnatal.' All of your body’s natural healing is finished by 10-12 weeks after birth so that any additional improvements will take some work. Ensuring you continue progressing and challenging your body will help you to return to your pre-pregnancy strength (or beyond!). Our advanced postnatal pilates workouts include: 

  • Cardio pilates with an emphasis on cardiovascular fitness in a low-impact workout. 
  • HIIT style pilates incorporating weights to build muscle tone and strength.
  • Advanced core workouts to challenge and strengthen your core.
  • Pilates for runners to help you to prepare your body for a safe return to running.  
pregnancy pelvic girdle pain safe exercise

 Your pathway from postnatal rehab to advanced strength

No random workouts. No scrolling for modifications. EMP gives you a clear, physio-led pathway that meets you where you are and grows with you.

Created by experts who understand pregnancy, birth and recovery

 

 

EMP was created by a physio and postnatal specialist after six pregnancies and supporting thousands of women.

You also get expert education from leading maternal health professionals including obstetricians, midwives, psychologists, naturopaths and dietitians - all inside the app.

Trusted by postnatal mothers and recommended by health care professionals. 

 

Thousands of mothers are rebuilding strength and confidence with the EMP

pregnancy pelvic girdle pain safe exercise

 

"I'm healthier, stronger, and happier"

Finally a physio-led program! The difference in my postnatal recovery is remarkable. I'm healthier, stronger, and happier. Thanks so much for this program! I've told so many friends about this!”

Lizzie - EMP Member

 

"I can't recommend the EMP highly enough" 

The EMP is an amazing program that I can't recommend highly enough. The wealth of information, the varied and specialised workouts - thank you so much.

Verity - EMP Member

 

 

 

 

 

"I'm healthier, stronger, and happier"

Finally a physio-led program! The difference in my postnatal recovery is remarkable. I'm healthier, stronger, and happier. Thanks so much for this program! I've told so many friends about this!”

Lizzie - EMP Member

"I can't recommend the EMP highly enough" 

The EMP is an amazing program that I can't recommend highly enough. The wealth of information, the varied and specialised workouts - thank you so much.

Verity - EMP Member

What’s included in your postnatal pathway

  • 3 key postnatal workouts each week
  • 2 bonus workouts each week for when you have more time
  • Weekly expert education tutorial
  • Specialised programs for common complications
  • Pelvic floor & core support
  • Monthly Expert Live Q+A

Full Journey Membership

Single Payment or 6 Easy Payments 

  • The complete EMP Program with expert-led support through pregnancy, birth recovery and postpartum.

  • Specialised pathways designed to help you move safely, heal confidently and rebuild strength over time. 

  • Includes pregnancy, pelvic floor and core, early postnatal, C-Section recovery, prolapse safe programs and advanced postnatal. Includes Free Equipment Pack for Australian residents. 

  • Choose the commitment option that feels right for you. Yearly or Six Monthly Payment Options

  • Free 7 Day Trial 

Start your Free Trial

All Your Questions, Answered:

Feel confident at every stage - from early pregnancy to postnatal recovery. 

Feel strong and move safely through each trimester with our physio-led week by week program. Pregnancy safe workouts combined with expert education and real life support. 

Pregnancy Program

Create the birth you deserve: positive, informed and supported. The latest research and evidence, combined with physio-led classes and personalised support. 

Birth Preparation

Heal your body safely after birth and by guided by the experts as you progress from early rehab to advanced fitness and running with our motivating week-by-week program. 

Postnatal Program

We created the Empowered Motherhood Program with a simple mission: 

To ensure that all mothers have access to expert-led exercise and education. 

Start your Empowered Motherhood

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.

The Empowered Motherhood Program acknowledges the Traditional Custodians of country throughout Australia and their connections to land, sea and community. We pay our respect to their Elders past and present and extend that respect to all Aboriginal and Torres Strait Islander peoples today.