Pre & Postnatal Classes
supporting you during & after your pregnancy
Prenatal Sessions
After your 1st Trimester, general Pilates classes are not recommended as you have different needs and aims.
During pregnancy, your body goes through a lot of changes to accommodate your growing baby. This can have an immense effect on your posture, joints, muscles and energy levels.
Prenatal specific 1:1 sessions are designed to alleviate some of the strains and stresses, and also prepare your body for childbirth and life as a new mum.
From my postnatal students I often hear that they're struggling with the growing weight of their baby and they are finding it difficult to cope with all the lifting and carrying and lowering that is part and parcel of new parenthood. It's not only the baby's increasing weight, there's also the buggy that needs to go up and down the stairs where there's no step free access. That's why I include exercises that will strengthen your arms, back and core to prepare you for the time when the baby has arrived. (And of course we continue with those exercises during the postnatal classes).
Another focus during the prenatal sessions is to ensure your glutes, pelvic floor and back muscles are strong to be able to support you and your growing bump. This will help keep you as comfortable as possible during your pregnancy so you can enjoy this exciting time!
The advantage 1:1 sessions have over group classes is that I can fully focus on your individual needs as they change throughout your pregnancy, to ensure you are exercising in a way that is effective and safe for yourself and your baby.
During pregnancy, your body goes through a lot of changes to accommodate your growing baby. This can have an immense effect on your posture, joints, muscles and energy levels.
Prenatal specific 1:1 sessions are designed to alleviate some of the strains and stresses, and also prepare your body for childbirth and life as a new mum.
From my postnatal students I often hear that they're struggling with the growing weight of their baby and they are finding it difficult to cope with all the lifting and carrying and lowering that is part and parcel of new parenthood. It's not only the baby's increasing weight, there's also the buggy that needs to go up and down the stairs where there's no step free access. That's why I include exercises that will strengthen your arms, back and core to prepare you for the time when the baby has arrived. (And of course we continue with those exercises during the postnatal classes).
Another focus during the prenatal sessions is to ensure your glutes, pelvic floor and back muscles are strong to be able to support you and your growing bump. This will help keep you as comfortable as possible during your pregnancy so you can enjoy this exciting time!
The advantage 1:1 sessions have over group classes is that I can fully focus on your individual needs as they change throughout your pregnancy, to ensure you are exercising in a way that is effective and safe for yourself and your baby.
Sessions are held at your home. Studio hire could be an option at additional cost.
Download your free Exercise & Lifestyle during Pregnancy printable
| kn_pilates_exercise_and_lifestyle_during_pregnancy.pdf |
And here's a Pregnancy Pilates session you can do at home
" I have been working with Katrina since I was about 15 weeks pregnant and I really look forward to our weekly 1 : 1 Pilates lessons. Katrina is a great instructor, very friendly and has also given me a lot of reassurance about my pregnancy.
Not only do I feel like I get a great workout but we take time at the beginning of the class to discuss how I'm feeling - mainly in particular to how my body is changing week to week and how she can help me using Pilates to help with that.
I always feel great at the end of every class - and I will ensure to continue the Pilates lessons with Katrina up until I give birth and afterwards as soon as I am able!
Oh and one more thing, we always have a great laugh.." Katy, prenatal student
Postnatal Sessions
Postnatal Pilates is ideal to gently support your body during your postnatal time. You want to 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.
"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
Postnatal / Pelvic Floor Health Classes via zoom
You can join once you've had your postnatal check-up and you have been advised that you can start with gentle exercise.
Before your first class, we will have a quick chat to see where you're at and so that you can ask any questions you might have.
Please scroll down for more detailed info about the class..
Before your first class, we will have a quick chat to see where you're at and so that you can ask any questions you might have.
Please scroll down for more detailed info about the class..
These classes are currently not on the timetable.
Please contact me if you are interested in postnatal 1:1 or group sessions. Thank you.
Alternatively, I have created a postnatal online course.
Please contact me if you are interested in postnatal 1:1 or group sessions. Thank you.
Alternatively, I have created a postnatal online course.
“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
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
"Thank you Katrina for helping me feel fit again after the birth of the twins. Your postnatal Pilates sessions helped me with my back pain & strengthen my core again after pregnancy. The lessons became my golden hour of self-care in my week in those months after giving birth, something I greatly appreciated!"
Hayley
Hayley
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 45 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 45 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.
"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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"I've really enjoyed the classes over the last six months so thank you very much for making it so enjoyable.", Jenny
Do postnatal Pilates at home with pre-recorded 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