Post Natal Pilates Method

Four Sides Post Natal Pilates Method

Our complete physio led pilates rehabilitation that will take you from day one post birth through to full strength. 

We will guide you through the post natal Pilates method we have used in our own recovery & support you through this new journey. As specialist Physiotherapists & mums we know what it takes to rehabilitate during these precious weeks. 

We have broken our program down into 4 shorter sections so you can dip in & out as your time allows. In our method we address:

Back & pelvic pain – rehabilitation & modifications to resolve symptoms & enjoy pain free exercise.

Pelvic floor – recovering from birth injuries & weakness through to functional rehabilitation.

Abdominal stretch – giving you the tools to rehabilitate & strengthen from home.

Short workouts to cover our essentials of your postpartum recovery. Complete each section on their own, or combine the sections for a full workout.

Kit you will need:

Soft Pilates Ball & ideally a massage ball or tennis ball

Suitable for:

Anybody on their post natal journey, from day 1 to year 1. Sections 1 & 2 from day 1. Sections 3 & 4 from 6 weeks post partum.

Four Sides Post Natal Pilates Method Video Sections

Stretch & Release

Stretch & Release - To mobilise the body from head to toe, targeting areas tensioned by pregnancy & in your new role as a mum. For flexibility, mobility & improved posture.


Activation - The essentials to find & recruit our deep core & pelvic floor. We build tension & strength from the inside out, re-setting your foundations.

Pelvic Ring Closure

Pelvic Ring Closure - We challenge your pelvic stability & strength to prevent or relieve pain & dysfunction of the core & pelvic floor. Once we have re-set our foundations with "Activation" we move onto these bigger muscles.

Core Abdominals

Core Abdominals - A progression of our strength training, shortening & tightening of the abdominal muscles which have been challenged during pregnancy. This is a more advanced video, to move onto once you have re-built tension & created tummy closure.