Physio-led Postnatal Pilates
Heal your body.
Reduce separation.
Feel stronger.
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.
Why is postnatal pilates so good for you?
Improve strength and reduce 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.
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.
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Activate and engage the deepest layers of abdominal muscle to start reducing the degree of separation you are experiencing and support the spine.
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Reduce postnatal back pain with specialised pilates exercises to improve mobility and posture.
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.
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.
Finally a physio-led program! The difference in my postnatal recovery is remarkable. I’m healthier, stronger and happier. Thanks so much for this incredible program! I’ve told so many friends about it!"
— Lizzie
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
Expert-led postnatal week by week programs
In the Empowered Motherhood Program, our postnatal week by week programs help you to move safely and confidently. These programs are included in all our memberships - so you can have access to everything you need for a strong postnatal recovery.
Vaginal Birth Recovery
Start your recovery from birth with gentle physio-led movement in a complete week by week program. A focus on pelvic floor and core rehab combined with safe workouts designed for the first 12 weeks after birth.
C-Section Birth Recovery
Our C-Section week-by-week program is designed to help you heal from surgery, reduce back pain and heal your abdominal wall with C-Section-specific workouts and wound management. A complete 14 week program that you can start from birth.
Advanced Postnatal Pilates
Keep progressing your strength and control way beyond the first twelve weeks. Our graded and progressive program means that you will constantly be challenged with more advanced pilates classes and workouts.
Specialised Workouts
Our postntal progrmas also include the specialised content you need including a complete program for porlapse, workouts for back pain, incontinence, return to running, mum and baby classes.
EMP is far more than just postnatal pilates exercises!
Physio-led exercise and expert education for every stage of your pregnancy, birth and postpartum journey.
Physio-Led Exercise
Feel safe and supported with physio-led pilates, strength, cardio and yoga workouts for every stage of your pregnancy and postpartum journey.
Specialised Programs
Keep moving safely. Specialised programs for pelvic pain, birth preparation, C-Section, prolapse, abdominal separation, return to running and more.
Personalised Support
We are here to support you. The EMP is so much more than just an online program. Receive the personalised support you deserve.
Expert Education
Your EMP membership includes access to our team of experts including obstetricians, psychologists, midwives and dieticians.
Hey, we are Kimmy and Lyz
We are two mums and women's health experts who believe that you deserve access to the best in expert-led exercise and education.
Lyz is a Titled Womens' Health Physio and Kimmy is a pregnancy and postnatal exercise specialist. We have six babies between us and we know the unique challenges that pregnancy and postpartum can bring. We are here to support you to create a strong pregnancy, informed birth and empowered motherhood.
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