Postnatal Classes
for a healthy pelvic floor & core
Postnatal Pilates is ideal to gently support your body during your postnatal time.
Be sure to do the right exercises during this time to strengthen your core muscles and ease back & shoulder tension.
Be sure to do the right exercises during this time to strengthen your core muscles and ease back & shoulder tension.
Even if you've had your baby/babies a few years ago, you may benefit from attending the postnatal classes. If you experience incontinence or have diastasis recti, this is a safe and effective class to join to be pro-active about improving your health & wellbeing.
General fitness, yoga or Pilates classes are often unsuitable for bodies that lack the core strength to respond to the exercises adequately which can make things worse rather than better. During this specific postnatal / pelvic floor health class, we work with exercises that help your core muscles regain the strength and tone they need to withstand more demanding exercises and your day-to-day movements such as lifting or jumping.
Postnatal / Pelvic Floor Health Classes (mums only):
You can join once you've had your postnatal check-up and you have been advised that you can start with gentle exercise.
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Saturdays, 11.05-11.50
Ted Ray Scout Hall 123-127 Springbank Road,Hither Green SE13 6SS First day of Spring Term 1: 4 January |
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Sundays, 11.15-12.00
Complementary Health Centre 174 Manor Lane, Lee SE12 8LP First day of Spring Term 1: 5 January |
Class Card: 6 classes £78 (valid for 3 months)
Once you have had your postnatal check up and everything is fine, these classes are ideal if you want to start with some gentle exercise after your pregnancy. The classes focus on the pelvic floor, core and back muscles, releasing tension, and relaxation.
Beginners welcome.
Beginners welcome.
About the class
These gentle but effective Pilates based postnatal classes are designed to:
- help bring the outer abdominals back together (improve possible diastasis recti)
- strengthen the pelvic floor muscles
- strengthen your core muscles
- strengthen your back muscles
- improve your posture
- create awareness of how to perform everyday tasks such as carrying your baby, pushing the buggy, using the baby car seat etc., with minimal stress on your body
- incorporate helpful habits into your everyday life that can make all the difference
- give you a chance to relax & recharge
- connect with other local mums
"Just wanted to say that I really enjoyed your classes and style of teaching, I think it's the first form of exercise that I actually looked forward to doing!", Susie
Why postnatal Pilates? |
Checking for Diastasis Recti |
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Here's a short video about why postnatal Pilates is a great way to get back into exercising after your pregnancy.
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If you're unsure whether you have abdominal separation, you may find this short video helpful.
Should you have any concerns at all, make sure to speak to your health care professional.
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"Katrina's classes are proving extremely helpful to rebuild my core strength after two pregnancies.
I had diastasis recti with over 2 cm gap that would not improve - 2 months after starting Katrina's class it is now less than 1 cm! Katrina took the time to understand my situation and tailor her support to me - thanks so much!", Louise
Do postnatal Pilates at home with the online classes:
- Easy to follow postnatal specific exercise programme to do in the comfort of your home
- Core & Pelvic Floor - Quick Workout
- dos and don'ts when it comes to exercising with: Pelvic Floor Weakness, Diastasis Recti, after a C-section
- Pilates basics explained in quick and easy videos
- more info on Diastasis Recti, the Pelvic Floor Muscles, the Core Muscles, and the Pilates basics
- closed fb group to ask questions and connect with other postnatal mums
- Bonus: Upper Body Stretches to ease tension
- Core & Pelvic Floor - Quick Workout
- dos and don'ts when it comes to exercising with: Pelvic Floor Weakness, Diastasis Recti, after a C-section
- Pilates basics explained in quick and easy videos
- more info on Diastasis Recti, the Pelvic Floor Muscles, the Core Muscles, and the Pilates basics
- closed fb group to ask questions and connect with other postnatal mums
- Bonus: Upper Body Stretches to ease tension
“Thank you for the class on Saturday - it was really lovely just to focus on me and getting to grips with my body again! And I also learned a lot! I like your friendly, approachable teaching style and am really grateful that we are taking things gradually as I feel I have a long way to recover physically"Joanne
Postnatal Pilates for renewed strength & energy
Pilates is ideal for you after your pregnancy as it focuses on toning your deep abdominal muscles, strengthening your pelvic floor muscles and re-aligning your posture.
The classes are not only to exercise but also to relax and meet other local new mums, and exchange stories and experiences. This can greatly benefit your overall well-being and help you cope with your new role of being a mum.
During your pregnancy your body has been through constant changes and challenges. Childbirth is likely to have been traumatic on your body whether you've had a natural delivery or a cesarean section. This specialised class offers modifications to allow your body to heal and strengthen but also for relaxation.
As a new mum you would have heard all the good advice from your health care professionals that you should do your ‘Kegel’ exercises, that you should go for walks, and watch your posture whilst going about your everyday life.
During the classes we will cover those issues and how to avoid them to cause long-term problems. A lot of women think they have to live with these conditions, such as stress incontinence or back pain, not knowing that through specific exercises they can be improved or even reversed depending on the circumstances.
These 60 minutes are your opportunity to have some time out and allow yourself to have some 'me time'.
To have this little time to do something for yourself can give you renewed energy and focus to help you with the demands of being a new mum. And it's also a great way to meet other local mums.
Of course it’s not just your body that had to adjust to the new demands. I hear so often from new parents that they are quite overwhelmed by the assumption they are supposed to know what they are doing. A lot of new mums put themselves under a lot of pressure to cope and be the perfect mother from day 1, 24/7.
Meeting and talking to other mums can be a great way to alleviate some of this pressure as you realise that it is not just you who is feeling like this.
Sleepless nights and constant worry can lead to mothers being completely exhausted, and quite often dismiss the thought of doing something for themselves, for various reasons.
If you feel you are too tired to exercise, remember that in Pilates we do not jump up and down and run around until we’re completely exhausted, but that you are encouraged to decide yourself how hard you want to push yourself or rather rest. This may vary from session to session, and that is absolutely normal.
The classes are not only to exercise but also to relax and meet other local new mums, and exchange stories and experiences. This can greatly benefit your overall well-being and help you cope with your new role of being a mum.
During your pregnancy your body has been through constant changes and challenges. Childbirth is likely to have been traumatic on your body whether you've had a natural delivery or a cesarean section. This specialised class offers modifications to allow your body to heal and strengthen but also for relaxation.
As a new mum you would have heard all the good advice from your health care professionals that you should do your ‘Kegel’ exercises, that you should go for walks, and watch your posture whilst going about your everyday life.
During the classes we will cover those issues and how to avoid them to cause long-term problems. A lot of women think they have to live with these conditions, such as stress incontinence or back pain, not knowing that through specific exercises they can be improved or even reversed depending on the circumstances.
These 60 minutes are your opportunity to have some time out and allow yourself to have some 'me time'.
To have this little time to do something for yourself can give you renewed energy and focus to help you with the demands of being a new mum. And it's also a great way to meet other local mums.
Of course it’s not just your body that had to adjust to the new demands. I hear so often from new parents that they are quite overwhelmed by the assumption they are supposed to know what they are doing. A lot of new mums put themselves under a lot of pressure to cope and be the perfect mother from day 1, 24/7.
Meeting and talking to other mums can be a great way to alleviate some of this pressure as you realise that it is not just you who is feeling like this.
Sleepless nights and constant worry can lead to mothers being completely exhausted, and quite often dismiss the thought of doing something for themselves, for various reasons.
If you feel you are too tired to exercise, remember that in Pilates we do not jump up and down and run around until we’re completely exhausted, but that you are encouraged to decide yourself how hard you want to push yourself or rather rest. This may vary from session to session, and that is absolutely normal.
"I've really enjoyed the classes over the last six months so thank you very much for making it so enjoyable.", Jenny
Separation Anxiety
A very common reason why new mums don’t go to exercise classes is because they struggle to leave their child for the first time and entrust their baby to someone else, even if that person is the father or a close friend or relative; which is very natural. But letting the father look after his son/daughter for an hour on his own can be very significant for him – even though he’s probably as scared as you are of the idea.
My advice would be to talk about this. He and the baby could go with you to the studio so he knows where you are, you can have a special ringtone on your phone so you know it’s him calling should anything be the matter, and after the class they could pick you up again. That way the separation may be a bit easier in the beginning.
My advice would be to talk about this. He and the baby could go with you to the studio so he knows where you are, you can have a special ringtone on your phone so you know it’s him calling should anything be the matter, and after the class they could pick you up again. That way the separation may be a bit easier in the beginning.