Postnatal Pilates Program
Movement curated with the new mama in mind. Rebuild strength and reignite your love for movement with a mix of dynamic Barre-Pilates, mat Pilates, low-impact circuit workouts and stretching. The program is designed to be completed at your own pace and in a way that feels good for YOU. There is no "right way" to complete the program. We suggest taking it day by day and choosing a class type and duration that you feel will support you best on that day.
Recommended equipment: While all classes can be done with bodyweight-only, we will incorporate options to use the following:
· Pilates ball
· Resistance band
· Set of 2kg hand weights
· Sliders
15 Min Workouts
SCULPT ARMS AND BOOTY
Show those glutes and shoulders exactly what you’re made of. Grab a couple of hand weights or water bottles and a resistance band. Things are about to get hot in here, mama.
TONED ARMS AND INNER THIGHS
Focused and fiery - our favourite F words. With the help of the resistance band, we’ll get right into those hard-to-reach areas and burn, baby burn.
TOTAL BODY PILATES
Arms, abs, legs, booty - nowhere is safe from the burn. Just grab your mat and pump that playlist. This workout is tough - but mama, so are you.
LOWER BODY BURN
Getting low is the aim, definition is the game. All you need is a Pilates ball or small pillow to light up those glutes, thighs and booty and keep those muscles firing long after your final squat jump.
POWER UPPER BODY
An upper body blaster your biceps will be cursing for days to come. Bring your hand weights or two water bottles and get ready to work it, mama.
OBLIQUE AND BOOTY BLAST
From our obliques to every last inch of that booty, we’re going to light. It. Up. No equipment, no excuses. Let’s get it done, mama.
CORE EXPLOSION
Do it for you - and those rock hard abs you’ve been dreaming of. Grab your sliders or a small towel and hit play for 15 minutes of power.
30 Min Workouts
TOTAL BODY CIRCUIT
5 exercises, 5 rounds. A sweat like you’ve never seen before. Grab your hand weights (1-1.5 or 2kg) and get that whole body humming with 45 seconds of work and 15 seconds of rest. You can do this, mama.
FORM BARRE BODY
Form Barre Body - it’s big on the burn. It’s even bigger on results. So grab a resistance band and a chair or a sturdy stool for support, and commit to giving this class your all. We’ve seen what you’re made of mama.
TOTAL CORE AND GLUTES
You’ve got the abs, we’ve got the answer. So fire up that entire midsection and make those glutes scream for mercy with the help of your hand weights and a Pilates ball (or a small pillow and some water bottles).
BODY BLAST
It’s time to kick things up a gear. More pulses, more power. Have your sliders and a set of hand weights handy or a small towel and two water bottles. There’s a full-body burn on the menu, so let’s get moving.
SLOW BURN LOWER BODY
We don’t do things by halves - especially when there are hamstrings involved. Bring your Pilates ball or a small pillow - or just use your bodyweight if you prefer - and get ready to turn up the intensity in 3, 2, 1…
POWER COMBO UPPER AND LOWER BODY
A workout worth adding to your bookmarks bar. One that’ll torch every untapped muscle in your upper and lower body without any equipment. But don’t take our word for it. Those endorphins are ready and waiting. Do it for your glutes - and that post-Power Combo high.
PILATES CIRCUIT
We believe in three things: sweat, squats and you smashing this class out of the park, mama. So let’s get it done. 45 seconds on, 15 seconds off and five rounds of five exercises - no equipment needed.
Stretching
BACK, NECK AND SHOULDERS
10 mins of bliss for the back, neck and shoulders. Meet us on the mat for an unwinding like no other with this deep, restorative stretch session. You deserve it, mama.
MIND AND BODY RELAXATION
A breather for the body. A micro-moment for the mind. Join us as we inhale, exhale, stretch it out and switch it off.
CHEST AND SHOULDERS
We’ll see your stiff shoulders and upper back, and we’ll raise you a series of chest opening stretches so satisfying you’ll practically float off the mat.
GLUTES AND LOW BACK
You’ve worked hard this week, mama - now it’s time to treat those tired muscles to pigeon pose. Because nobody has time for tightness.
DEEP BREATHING FLOW
Grab your mat, and prepare for utter relaxation. We’ve found the only thing worthy of adding to your to-do list: 10 minutes of deep belly breathing.
LOWER BACK LOVE
Hot tip: your lower back deserves some love too. From child’s pose to pigeon pose, here’s a stretch sequence guaranteed to give you relief from any aches and pains.
TOTAL BODY STRETCH
A head-to-toe stretch for a head-to-toe high. Designed to lengthen, lighten and melt away any muscle tension. Just you, your body - and zero stress in sight.