Step 1 Beginner Postnatal Pilates - Online
Online physio-led postnatal pilates programme for women who have recently had a baby or for those keen to resume or begin exercise for the first time!
Who is it for?
The programme is suitable for women who are at least 6 weeks post vaginal birth and 8 weeks post caesarean birth. You can join at ANY TIME beyond that when you feel ready to begin building up your body after having a baby.
Women can lose confidence in their body after child birth and feel confused as to where to begin to address symptoms such as body weakness, back pain, ‘mummy tummy’ and urinary leakage. Embracing your ‘new’ postnatal body can be difficult as well as trying to find the time to move and do something beneficial for you!
I understand YOU! I am YOU! I have two children and have birthed both ways. I am aware of the challenges, both personally and professionally, women can face during pregnancy, birth, into the 4th trimester and beyond.
I have developed this programme with busy mums in mind who are keen to feel stronger, healthier and more energised to deal with challenges of daily life and work towards higher intensity fitness goals. The sessions can be easily slotted into busy life and be practiced routinely at any time.
Sign up now and you will get:
Online On demand demo’s and prerecorded physio led pilates sessions.
Exercises to improve back pain, pelvic pain, pelvic floor dysfunction, tummy gap, body strength, tone, overall fitness, mood & confidence.
Bitesize sessions (20 minutes & 10 minutes in length)
Initial ‘live’ screening session to assess movement and provide education on pelvic floor and diastasis recti (tummy gap).
Breathwork guidance
Pelvic floor exercises
Accountability and support network within the WhatsApp group
Private Facebook group to access women’s health information, live q&a’s from me (pelvic health physio!) and sometimes special guest chats.
Modifications of exercises to suit your needs
I have made it easy for you
Hi, my name is Laura…
and my mission is to help all women feel and be better! Drawing on my experience as a pelvic health physio and a mum, I have been able to help 100’s of women reconnect to their body, exercise in a way that is low impact but progressively challenging and ultimately feel ‘more like themselves!’ You don’t have to navigate this on your own - there is a community waiting for you where you can expect to feel supported and receive expert advice within a programme that is affordable.
Since qualifying as a Chartered Physiotherapist in 2008, I have worked privately in a musculoskeletal clinic, further establishing a female pelvic health service in 2016. I began coaching women in clinic, then extended my 1-1 services online but quickly realised the need for offering online group pilates programmes to help women progressively build their bodies in a way that would safeguard their pelvic & core health AND could easily fit into their busy mum lives!
Affordable help for women to take action today.
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Sign Up
Complete form (2-3 mins) and order your Pilates Props (I send you a list of what you need)
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Introduction
Live group zoom call with Laura to help you get started - here you learn about pelvic health and common symptoms - and I make it simple for you.
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Get Started
Pre-recorded classes are drip fed into your portal each Monday.
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Accountability
Stay on track with physio-led guidance & support from other mums within the private Whatsapp group.
What other mums are saying:
STARTING MONDAY 6TH JAN
Week 1: A live online welcome chat on MONDAY 3RD MARCH - 10am ON ZOOM
(YOU CAN CATCH UP!)
Watch bitesize educational videos: how to do pelvic floor exercises, self screen for diastasis recti and demonstration of key pilates movements. Advice about back + pelvic pain.
Get started with classes - 20 minute session, pelvic floor and breath work routines.
Week 2: 20 minute session, Express ABs session, stretch/ mobility session
Week 3: 20 minute session and 10 minute upper body session ONLINE ZOOM CHECK IN / Q&A TBC (also recorded)
Week 4: Watch + complete video “Assess for readiness for high intensity exercise.” 20 minute session and 10 minute lower body session
Week 5: 20 minute session and 5 minute adding impact session
Week 6 || Repeat & catch up on sessions. Check in Q&A TBC
Imagine how you could feel with regular practice
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Improve posture and movement
Your body and how you move can change a lot during pregnancy. Learn to engage key muscle groups and improve how you stand, walk and function for everyday tasks.
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Increase body strength
Pilates is a full-body workout! With progressive challenge and practice, you will feel stronger for everyday life and ready to return to higher-intensity exercise.
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Improve pelvic floor and core condition
The graded pilates routines are designed to progressively load your spine, tummy and pelvic floor to improve symptoms such as back pain, diastasis recti and urinary leakage.
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Feel fitter and more energised
Pilates training has cardiovascular benefits too! Parenting can be physically demanding and endurance training will help you keep up!
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Enhance well being & confidence
Taking time to move, stretch and breathe deeply will discharge your nervous system and help you relax. Your confidence and self esteem will soar when you recognise change and improvements in your physical and mental wellbeing.
Why I Made The Programme…
To teach women how to connect, nurture and rebuild their bodies in a low impact but progressively challenging way
To provide accessible & affordable specialised help & guidance
To encourage women to enjoy movement in a way that supports their body, improves their confidence & self esteem
To create a global community of women and help them thrive within the 4th trimester & beyond
FAQs
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Yes you can join if you are experiencing pain provided you can move in and out of positions such as bending over to sit on the floor and get up again unaided. The initial consultation form will be screened and if it seems you are not eligible for the programme, you will be contacted for further discussion.
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Yes! Women are encouraged to join the programme at various stages after having a baby. Some are ready from 6 weeks postpartum and many women choose to wait or don’t feel ready to resume exercise until months or years later. Many women that join the programme are new to exercise and feel this is a good intro for them!
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Some women feel ready to return to exercise earlier than others particularly if they have been doing routine ‘core connection’ practice along with breath work and gentle walking. This is very individual and after filling in the screen form, Laura will contact you to better understand your eligibility to take part.
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It is best to wait until the scar is fully healed (not inflammed or very painful) and once finished course of antibiotics.
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Doming, coning or tenting of your abdominal wall is very common after having a baby. This can continue beyond the 6/8 week postpartum period and it is advised that progressive loaded exercises should be done to encourage improved strength of the line alba (where the diastasis recti / gap is). The education session will help you better understand how to self monitor it and what exercises you can safely do with the aim of increasing the challenge.
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There are a range of classes including pelvic floor exercises, breath work, mobility, whole body workouts, upper and lower body and express abs. There is also the live screen session at the beginning of the programme on week 3.
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Key movements will be demonstrated and practiced within the live screen session at the beginning of Week 1. There are also instructions given within each session of how to set your body up within an exercise.
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The sessions are launched week by week and will continue to be active throughout the programme for continued practice - week 6 is all about playing catch up and repeating as much as possible, at any time of the day.
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If you have access to the internet, then yes!
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The programme is only £60, excluding the pilates props. They are bought independently.
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You can get a full refund up to 48 hours before the programme begins. If you are unable to carry on with the programme once you begin, a refund can not be given but you could transfer to a later programme when ready.
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The sessions are inactive once the 6-week programme ends. There will be many motivational messages posted into the WhatsApp group to encourage you to practice the sessions throughout which will support you to make use of them.
