Postnatal Pilates Subscription

Postnatal Pilates Subscription

Before you start, please read the following information to understand how the classes are structured to ensure safety. We've created this program to support your recovery after birth. You can use this program to rehabilitate after pregnancy and birth, and build strength to be able to care for your baby. Additionally, you can use it to work towards getting back to your usual form of exercise, such as the gym, running or your pilates studio.

The main part of the programme is designed to begin from six weeks postnatal but we also have four short 'pre-work' classes, which you can do anytime from two weeks postnatal. These 'pre-work' classes will teach you the fundamentals of rebuilding your core, posture, and pelvic floor.

The workouts are structured into levels so that you can progress your core control, pelvic floor function and overall strength safely and effectively. Start with our 'pre-work' classes, then move to the Level 1 classes, which can be started from six weeks postnatal, as long as you've been cleared to exercise by your health professional. Work on each level for at least two weeks, to ensure good technique and strength, before moving onto the next level. You can stay at any level for longer than two weeks, to fine tune your technique before moving up a level, if needed. You can choose to do a class from a previous level at any time as well.

You can also start this program any time later than six weeks postnatal. No matter how far postnatal you are when you join the program, you should start with the 'pre-work' classes first, then Level 1, and so on.

For these classes you will need a pilates ball, a long resistance band and an optional loop resistance band. If you'd like to purchase an equipment pack for $29, please email online@unitystudios.co.nz. You can choose to use your loop resistance band instead of knotting your long band as we do, if you prefer. We also use some light 1-2kg hand weights but you can use tinned cans as a substitute.

Disclaimer: Please consult your doctor before starting this exercise programme. As with any exercise programme, if at any point during the class you begin to feel faint, dizzy or have any physical discomfort, you should stop immediately and seek medical advice. We also recommend that you have an assessment with a pelvic health physiotherapist to check your pelvic floor and abdominal separation and to ensure you are performing pelvic floor exercises correctly. 6 weeks postnatal is a good time to do this.
Unity Studios will not be responsible or liable for any injury or harm you sustain as a result of our Pilates programmes.

Put on your favourite music and enjoy! And please email any feedback to us.

Postnatal Pilates Subscription

28 Videos

  • Pre-Work: Posture & Positioning Advice

    This class teaches about functional movements and techniques which will help you with lifting, feeding, changing baby and how to look after your body. You can start this from 1-6 weeks postnatal and come back to it at anytime.

  • Pre-Work: Stretch Class

    This class is about stretching and mobility and is great to do early postnatal to help relieve back and shoulder tension. This class is safe to do from 1-6 weeks postnatal.

  • Pre-Work: Core Connection and Pelvic Control

    This class teaches you how to reconnect your deep core muscles and takes you through a safe early postnatal series for your core and pelvic control. This class is safe to start during 1-6 weeks postnatal.

  • Pre-Work: Pelvic Floor Muscle Training

    This class is about finding and training your pelvic floor muscles. You can start this from 1-6 weeks postnatal and you can use this as a pelvic floor training session at anytime in your postnatal programme.

  • Level 1: Full Body Ball & Band Workout

    This is a Level 1 class. We work on deep core & pelvic floor connection, glutes, legs and arms.
    Your ball & band is needed for this class.

  • Level 1: Core Connection & Functional Strength

    This is a Level 1 class. In this class we work on spinal mobility, glute strength, reconnecting the deep core, and practicing functional strength for lifting your baby.
    You will need a long foam roller or rolled towel, and a chair.

  • Level 1: Core & Postural Strength

    This is a Level 1 class. In this class we focus on breathing, reconnecting to the core and pelvic floor, mobility and posture.
    You will need your ball and a towel.

  • Level 1: Full Body with Band

    This is a Level 1 class. We work on deep core, glutes and shoulder & postural strengthening.
    You will need your long band and something nearby to attach your band to eg a door handle, a bar on baby's cot.

  • Level 1: Core, Glutes & Arms with Ball

    This is a Level 1 class focusing on deep core, glutes and arm strength. You will need your ball and a chair.

  • Level 1: Core and Leg Workout

    This is a Level 1 class. We work on functional pelvic floor strength, deep core control and leg strength. You will need your ball, a yoga or cushion and you will also use the edge of a coffee table or sofa.

  • Level 2: Arms & Legs with Weights

    This is a Level 2 class and focuses on core and functional leg and arm strength for lifting.
    You will use your ball, 2x hand weights and a towel.

  • Level 2: Full Body & Posture with Band

    This is a Level 2 class in the postnatal programme. This class works on upper body mobility and full body strength using your band.

  • Level 2: Core Focus

    This is a Level 2 class. You will get a full body workout with a specific focus on the core and postural muscles.
    You will need your ball and band.

  • Level 2: Full Body Workout

    This is a Level 2 class. You will get a full body workout with a focus on leg strength.
    You will need your band and a foam roller or a rolled towel.

  • Level 2: Posterior Chain & Core Strength

    This is a Level 2 class working on upper back postural strength, glutes, legs and core.
    You will need your ball and band.

  • Level 2: Full Body & Pelvic Floor Weights Workout

    This is a Level 2 class. This class works on functional pelvic floor strength, glutes, arms and core.
    You will need your ball, 2x 1kg weights, a foam roller or a rolled towel and pillow.

  • Level 3: Abs and Glutes with Ball

    This is a Level 3 class. This class is a glute, leg and abdominal workout.
    You will need your ball and a towel or cushion.

  • Level 3: Arm, Oblique & Leg Workout

    This class is Level 3 in the Postnatal programme and we work on strengthening the posterior chain for posture, obliques, and legs.
    You will need your ball.

  • Level 3: Full Body Weights Workout

    This class is Level 3 of the programme. This is a full body workout with a focus on leg strength and core control.
    You will need 2x hand weights.

  • Level 3: Ab & Leg Workout

    This is a Level 3 class. We work on progressions of core, glute and leg strength.
    No equipment needed.

  • Level 3: Core & Leg Strength

    This is a Level 3 class working on abs, glutes and single leg stability and strength.
    You will need your ball.

  • Level 3: Full Body Ball & Band Workout

    This class Level 3 of the postnatal program. This class works on abs, arms and legs with a focus on single leg stability strength.
    You will need your ball and your band.

  • Level 4: Core Challenge

    This is a Level 4 class. We work on progression of abdominal strength and endurance and single leg control.
    You will need either a long roller or a towel and a cushion.

  • Level 4: Full Body with Band

    This class is Level 4 of the postnatal programme. This class is a full body challenge including postural mobility & strength, glutes, abs and shoulders.
    You will need your band.

  • Level 4: Glutes & Abs with Ball

    This is a Level 4 class. This is a challenging class working on glutes, legs, obliques & lower abs using the ball.

  • Level 4: Glute & Leg Challenge

    This is a Level 4 class. We work on challenging leg exercises with a focus on single leg control and endurance which is important preparation for impact exercise.
    You will need your band.

  • Level 4: Core & Leg Workout

    This is a Level 4 class. This class progresses abdominal and leg strength and also works on balance and single leg control.
    You will need your ball and band.

  • Level 4: Full Body Workout

    Level 4 of the postnatal programme. This class works on progression of pelvic floor, core, arms & legs with an increased level of challenge and endurance.
    No equipment needed.