SUNSHINE COAST
MUMS & BUBS CLASSES
REBUILDING STRENGTH
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REBUILDING STRENGTH |
Many mums are keen to return to pre-baby bodies…
But often it is done too aggressively & too soon after giving birth. Exercising post-birth can be a complex issue, particularly if you’ve had a difficult labour, so mums must ensure they take an educated approach to rebuild their bodies from the inside out.
REBUILDING STRENGTH
Pilates is a great way to ease yourself back into exercise, offering numerous benefits. At Pilates Wellness Centre, we gently reintroduce you to exercise to help rebuild your strength. We focus on issues that may have arisen during pregnancy and labour, particularly the weakened/ stretched abdominal muscles known as the pelvic floor muscle groups, abdominal separation & postural alignment.
Our classes are conducted by trained prenatal/postnatal instructors and offer work and progression when appropriate. We take a safe and healing approach to our postnatal classes, utilising all the Pilates equipment, including mats, Reformers, Wunda Chairs, and Towers. We use small equipment, such as Franklin balls for massage, rollers to open tight/fatigued shoulders, and magic circles when you think you can rest and feed your baby.
It is recommended that clients listen to post-birth exercise guidelines (6 weeks vaginal birth, 8-12 weeks C-section), ensuring that the body has time to mend. After this, Pilates can be an extremely safe and effective exercise for mums to rebuild their core strength.
BENEFITS OF POSTNATAL PILATES
Improves Diastasis Rectus (DR)
Diastasis Rectus is the separation of the rectus abdominus, usually around the tummy button area. During Pregnancy around 60% of women will experience this separation. Pilates can strengthen your abdominals and avoid further issues down the track such as back pain or sciatica. Pilates helps to stabilise the lumbar spine & correct alignment.
Great for wellbeing
Post-natal exercise needs to be an overall conditioning of the body, stretching, lengthening & strengthening you in all the right places. You need to feel energised & de-stressed after a class, rather than too exhausted to take on the days challenges and Pilates will do just that for you.
Restores confidence & speeds up Post-Natal Recovery
A very high percentage of women are unhappy with their post-natal bodies and with media influences, it’s not hard to see why under all these pressures. Post-natal Pilates teaches you to focus on what is happening within the body so you are not just fixated on ones appearance. Pilates teaches you to listen, understand & re-connect Mind & Body as you exercise. Gaining mindful control of your core muscles which in turn is an excellent way to speed up post-natal recovery.
And BONUS! It’s a great Social activity that bubs comes along to with you!
Getting out there as a new mum can be difficult, so coming along to a Pilates class full of women dealing with the same day to day routines offers an opportunity to build new friendships and share experiences.
Rebuilds Pelvic Floor stability
Pelvic floor exercises are an essential part of any postnatal Pilates program. These exercises also help deal with post-natal issues such as stress, incontinence and other problems that may have arisen such as a prolapse. Pilates teaches women to reconnect and strengthen pelvic floor muscles to help improve posture, core strength and stability.
2026 DATES
2026 DATES
Classes typically run on Mondays & Wednesdays mornings, so let us know your preference when registering.
Term 1: 19 Jan - 31 Mar - OPEN
Term 2: 18 Apr - 24 Jun - Register your interest
Term 3: 11 July- 15 Sep - Register your interest
Term 4: 3 Oct - 8 Dec - Register your interest
STEPS TO TAKE:
1. Register!
We like to keep numbers in Mums & Bubs small so you can get the attention you need, so bookings are essential! Please submit your interest by completing the form here or asking any questions and we’ll be in contact asap.
Class Terms are held 4 times/year and you enroll for the term. Placements can be secured with upfront payment noting 2 additional make up classes are allowed should you be unable to make it in one day.
2. What to bring:
You can bring your baby to all post-natal classes, or not!
Prams are welcome, capsules or bouncers! You can also bring a mat for bub to lay on for tummytime practice when they are ready.
For Mum, you only need water, a towel or roll mat; we’ve got the rest covered!
Please note babies are more than welcome in all post-natal classes, but only until they are “highly mobile”. We ask that you not bring them along once they’re actively crawling, as it poses a safety risk to those little fingers in the springs/reformers.
3. Leave the rest to us!