Four Sides Post Natal Pilates Method

One full video that we have separated into 4 short workouts to cover our essentials of your postpartum recovery. Complete each section on their own, or combine the sections for a full workout.

Stretch & Release

To mobilise the body from head to toe,  targeting areas tensioned by pregnancy and in your new role as a mum. Your rehabilitation starts with the basics of posture and pain free movement.

Activation

The essentials to find and recruit our deep core and pelvic floor. When ever your journey starts, we must begin with activation for correct muscle sequencing and strengthening from the inside out.

Pelvic Ring Closure

We challenge your pelvic stability and strength to prevent or relieve pain and dysfunction. Involved in all of our body movements, especially those of the core and pelvic floor, the pelvis is the key stone between the upper and lower body, the base of our back and the house of our pelvic floor muscles.

Core Abdominals

A progression of our strength training, shortening and tightening of the abdominal muscles which have been challenged during pregnancy. Suitable for most people in diastasis recti rehabilitation but  to ensure this is an appropriate time for your recovery we recommend seeking guidance from a specialist physiotherapist before moving into this section.

We will guide you through the post natal Pilates method we have used in our own recovery and support you through this new journey.

Click on any image below to read more about each section or click play to get started

You currently have 24 hour access!

You currently have 1 month access!

You already have access to Four Sides Post Natal Pilates Method

Equipment needed: Soft Pilates Ball (essential) Massage ball / tennis ball (preferred but not essential)

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. The essentials to recover no matter when you start.

Four Sides Post Natal Pilates Method Video Sections

Stretch and Release

Stretch and Release – To mobilise the body from head to toe,  targeting areas tensioned by pregnancy and in your new role as a mum. Click play above to start here

Activation

Activation – The essentials to find and recruit our deep core and pelvic floor. Click play above and navigate to 19m 50s to start from this section

Pelvic Ring Closure

Pelvic Ring Closure – We challenge your pelvic stability and strength to prevent or relieve pain and dysfunction of the core and pelvic floor. Click play above and navigate to 43m 40s to start from this section

Core Abdominals

Core Abdominals – A progression of our strength training, shortening and tightening of the abdominal muscles which have been challenged during pregnancy. Click play above and navigate to 61m 25s to start from this section