Potsnatal Pilates
Exercise in the early postnatal period is so important. Recovering muscles and busy schedules need expert instructors.
Our small group postnatal Pilates classes are shorter more focused Pilates classes that babies are welcome to attend with you. These classes are led by qualified and experienced women’s health physiotherapists with specialist postgraduate training.
Our postnatal classes focus on abdominal strengthening, back, neck and shoulder stretches, and pelvic floor control through a series of mat based exercises. Each week the course gradually progresses to help you reach your goals.
Our classes are friendly, fun and non-competitive. We support:
- Mums with pelvic or back pain to rehabilitate,
- Mums with abdominal muscle problems to regain strength & control
- Mums with pelvic floor weakness to regain confidence, strength and support
- And lots of mum’s who just want to feel a bit more like their pre-baby self.
Our classes are full of mums of all ages, stages and abilities, no previous experience is needed. Our postnatal classes are suitable from around 6 week after delivery and throughout baby’s first 3 years.
We know that exercising with your little ones can be a challenge, so as well as making sure every exercise is tailor made and targeted, we also make classes fun for your little ones. We have baby sensory baskets, play gyms, toddler toys and snacks available to keep your little ones entertained. Feeding and changing facilities are available. Our St Clements classes also include a stay and play space where you and your little ones can enjoy time together and with other parents before and after your exercise sessions.
Postnatal & Pregnancy FAQS
Certainly. Pilates is a low-impact, gentle but effective strengthening and stretching programme. You do not have to have an certain level of fitness to start. Our clinical team will meet you where you are and help you gently progress at the pace that is right for you.
No, you cannot attend just one class. Our classes are booked as part of a progressive course of 6-8 sessions. Each week our course gently progresses so that you get fitter, stronger and more flexible week by week.
If you would like to try a class why not book a pre-class introduction. See more here.
Don’t worry if you need to miss a class, your instructor will continue to work with you when you are back. Our small class sizes mean we can support our clients 1:1.
We also offer online catch up sessions. We have live stream classes on Wednesdays at 6.30pm and pre-recorded classes by your physios each term. Both of these can be accessed on the members area. It is free as part of your programme membership.
We cannot carry missed sessions over into the next programme or offer refunds for any missed classes.
“It was lovely to find group with such a knowledgeable and supportive instructor. Having 1:1 time each session is really good”
“Lauren got to know me. She understood me and I felt confident exercising with her. My pelvic pain improved loads!”
“Classes with Lauren have been my little calm bubble! I have learnt so much about how my body works. Better than NCT!”
“I haven’t ever done Pilates before. I thought it was for yummy mummys! But Lauren was recommended and I thought it worth a try to help my back. I am glad I did. Everyone was normal, just like me!”
Postnatal & Pregnancy FAQS
Certainly. Pilates is a low-impact, gentle but effective strengthening and stretching programme. You do not have to have an certain level of fitness to start. Our clinical team will meet you where you are and help you gently progress at the pace that is right for you.
No, you cannot attend just one class. Our classes are booked as part of a progressive course of 6-8 sessions. Each week our course gently progresses so that you get fitter, stronger and more flexible week by week.
If you would like to try a class why not book a pre-class introduction. See more here.
Don’t worry if you need to miss a class, your instructor will continue to work with you when you are back. Our small class sizes mean we can support our clients 1:1.
We also offer online catch up sessions. We have live stream classes on Wednesdays at 6.30pm and pre-recorded classes by your physios each term. Both of these can be accessed on the members area. It is free as part of your programme membership.
We cannot carry missed sessions over into the next programme or offer refunds for any missed classes.
Yes! Pilates is a non impact and gentle exercise programme. It is safe for women who have pelvic girdle or lower back pain. There is even good evidence that tailored stability exercises are effective in reducing pain and improving ease of day to day activities. The NHS and the Association of Pelvic, Obstetric and Gynaecological Physiotherapists (POPG) recommend Pilates based exercises in pelvic girdle pain management.
But, having pain makes it even more important to have your exercises prescribed for you. Pelvic girdle pain doesn’t necessarily get better from just being more active. For some mums to be, some activities can make the pain feel worse. We recommend you get advice and support from a specially trained physiotherapist.
A physiotherapist will be able to prescribe a Pilates programme for you after assessing your needs. Our pregnancy Pilates classes are small groups so that we can understand your needs and give you lots of one-to-one support.
In our Pregnancy Pilates classes we use exercise to:
- Retrain abdominal muscles that are often stretched and weak in pregnancy
- Improve posture
- Gently stretch tight muscles
- Support joints, ligaments and fascia (connective tissue) that might be under strain from the bump and increased weight
- Retrain pelvic floor muscles which are often weaker in pregnancy
- Improve co-ordination and balance
- Normalise muscle balance and support
- Help you develop an understanding of your changing body
If you have pelvic pain or lower back pain, you may wish to do a pre-class introduction before joining our classes. Our physiotherapists can use their knowledge and expertise to help.
Yes, a little. Whilst the focus of Pilates is still the same – to help flexibility, strength, and wellbeing, how we go about it needs to be a little different.
Pregnancy changes your body shape and also your physiology. Doing Pilates in pregnancy needs to consider these changes. There are the obvious ones – lying on your front at 9 months pregnant is certainly not suggested! But also some less obvious ones – like avoiding too much pressure on your more mobile and less supported joints and tissues. General guidance for exercise in pregnancy is:
- To keep the exercise intensity moderate. You should be able to hold a conversation whilst exercising.
- Exercise for shorter periods more often.
- Stay hydrated.
- Avoid exercises with high risks of falls, impact or collisions.
- Focus on the muscles most affected by pregnancy – pelvic floor and abdominal core conditioning and gentle stretches.
- Don’t forget the mind. Pregnancy can be a stressful time, taking time out to exercise releases endorphins and can help you connect with your changing body.
- Keep exercise comfortable. Stop and seek advice from your care givers or a physiotherapist if you experience any pain or discomfort.
- If you have a medical condition or a more complicated pregnancy speak to your medical team before starting something new. Most often exercise is still really beneficial, but you might need some more support or some adaptations.
The most effective exercise programmes are personalised. So, we suggest working with a trained professional with women’s health experience. A suitably qualified physiotherapist will understand the physiological demands at your stage of pregnancy, can assess how you move and your needs to adapt a Pilates programme just for you.
Yes! Pilates is a safe, non impact, low intensity exercise programme. It is safe for women to do in a normal, uncomplicated pregnancy. The Royal College of Obstetrician’s and Gynaecologist’s recommend that pregnant woman do 150minutes of moderate exercise a week. Keeping active in pregnancy is known to help control weight gain, improve sleep, and helps prevent some complications like diabetes and high blood pressure. Research has also show some evidence of benefits for the baby too!
Your body shape and physiology changes in pregnancy though, so we make small adaptations to keep your exercises safe and effective for your stage of pregnancy.
If you are new to exercise it is advised to wait until your second trimester before beginning something new.
Pregnancy Pilates
During pregnancy your body does amazing things, but these amazing things can be hard work! Our women’s health physiotherapists understand this. Joining our Pilates classes in pregnancy can help you:
- Strengthen abdominal muscles
- Keep fit and active
- Strengthen pelvic floor muscles
- Manage and prevent pelvic and back pain
- Stetch, relax and recharge
- Adapt to your changing shape
- Prepare for birth and beyond
At Pop up Pilates we have expert knowledge of the physiology and biomechanics of pregnancy . They have many years’ experience supporting women in all stages of pregnancy. Whether your pregnancy is happy and healthy or a challenge our team have the skills needed to help you develop the strength and flexibility you need for your growing bump, birth and beyond.
Our pregnancy Pilates classes are small, focused and specialist. These 45min classes allow you the time and space away from your busy day for you and your growing baby. Our exercises are all tailored to your ability and stage of pregnancy.
No previous Pilates experience is needed. Beginners are welcome to join us from week 13 of their pregnancy.