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Improve Your Muscle Strength and Body Posture With Our Low-Impact Post Natal Pilates In London


After giving birth, many women are eager to return to their pre-pregnancy routine, which may result in regular dieting and exercise. Several studies have shown that eating a healthy diet in combination with postpartum exercise can enhance overall health and reduce postpartum depression (PPD).


Post natal pilates can aid in your recovery process after pregnancy and childbirth. Restoring your damaged core and pelvic muscles can ease body pain and enable you to regain strength and stamina.


Moreover, post natal pilates is one of the best self-care activities for moms. This exercise promotes total-body alignment, better posture, and a greater awareness of your "new" post-baby body. 

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Pilates is known to be a mind-body exercise. It creates new brain-body connections, an important part of natural healing. Also, the program is low-impact and deliberately gentle, allowing new mothers (like you) to heal and rebuild their strength safely.


Fortunately, We at La Dolce Studio offer safe and effective post natal pilates in London. We assure you that every exercise is designed specifically for postpartum women, both those who have delivered vaginally and those who have had C-sections.

Our Pilates instructors are well-trained to promote your overall health, improve muscle tone and strength, and achieve better posture. They will be with you during the whole session to ensure your safety.

La Dolce’s post natal pilates aims to help you as a mum. By joining our class, you can gently ease your way back into exercise, restore your weakened muscles, and mobilise the spine to help improve your posture.

Don’t wait any longer, and book your appointment right away!


About Post Natal Pilates

Pilates is a versatile exercise developed by Joseph Pilates. The purpose of this exercise is to improve your posture and movement. Exercises focus on back muscles, lower abdominal muscles, and pelvic floor muscles, which greatly impact posture, strength, and balance. 


Postpartum Pilates can be a safe and effective way to address any aches and pains left from pregnancy and the physical and mental demands of being a new mother. It is recommended that you start working out at least six to seven weeks after the birth of your baby.

Your body has changed and adapted during pregnancy and delivery. There has been stretching of your abdominal muscles and possibly some trauma to your pelvic floor muscles. To prevent any future issues, you must regain pelvic floor strength postpartum.

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Post Natal Pilates Exercises You May Encounter

If you're a new mom considering exercising post-birth, Pilates is a popular choice. This program has also proven highly effective in building up women's inner core muscles after pregnancy, as well as easing them back into exercise. Here are some post natal pilates exercises: 

  • Lunge To Kneeling Combo; A combination of lunges and kneeling will challenge your stability and glute strength. Your posture will also be improved if you keep your spine long. You should repeat this on both sides.


  • Roll Up; With this gentle exercise, you'll strengthen your abdominal muscles and increase your spine's mobility.


  • Bridge; A bridge exercise strengthens your hamstrings and glutes. With the single leg variation, you can also challenge your stability. You should repeat this on both sides.

Grand Plié; As you move in this externally rotated position, the Grand Plié will exercise your inner thighs and hips.

Exercises To Avoid After Pregnancy

Exercises such as planks, push-ups, and sit-ups may be counter-productive to the postnatal body. For squats and deadlifts, choose lighter weights if you intend to supplement your Pilates practice with weightlifting.

Avoid exercises that involve back extension, such as Swan and Swimming, right from the start. Focus on opening your chest and shoulders before engaging in any back extension. Using that method, you won't hurt yourself while back bending.

Benefits Of Our Post Natal Pilates In London

Post-birth exercise may seem like the last thing on your mind, especially if you had a difficult delivery. As soon as you feel ready, we encourage any mum to take post natal Pilates classes because there are numerous benefits to doing so!

Strengthens Pelvic Floor Muscles

During pregnancy and birth, pelvic floor muscles often loosen due to hormonal changes in the body and the increased pressure of a growing baby. Postnatal Pilates can improve core strength and stability for women by strengthening their pelvic floor muscles.

Improves Diastasis Recti

Diastasis Recti occurs during pregnancy when the linea alba that separates the two sides of your rectus abdominis stretches. The muscles separate as your growing womb pushes them apart, which is normal.

Postnatal Pilates can help to improve alignment by restoring your spine to a neutral position and realigning your rib cage over your pelvis, which changes during pregnancy.

Prevents Back Pain And Reduces Tenderness

Back pain during and after pregnancy is often caused by a more intense strain on the joints in the lower back and pelvis. Practising post natal Pilates can help relieve back pain by redistributing force around the spine and hips. 


Additionally, this exercise ensures that you move your hips and pelvis appropriately so that you don't overload your back every time you walk, lift, or stand up.


Improves Posture

While your posture changes during pregnancy, these changes can also persist after birth due to breastfeeding and lifting your baby. Postnatal Pilates can improve your posture dramatically by mobilising the spine.

Strengthens Core Muscles

Pregnancy can weaken and stretch a woman's core muscles. Post natal pilates strengthens your deeper core muscles and your side, back, top, and bottom muscles. You will feel strong and stable after doing this.


How Our Experts Can Help You.

We at La Dolce Studio provide post natal pilates in London, which enhances the experience of our new mum clients. You will be guided by our trained Pilates instructors during every session. Due to pregnancy-induced body changes, exercise modifications will be made to ensure your safety.

Don't waste your time, and book your appointment today to consult our post natal pilates instructors right away!

  • I forgot my appointment, can I reschedule?"
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  • Can osteopathy treat my recurring migraine?
    Various factors can cause migraines. Through osteopathy, we can identify the root cause of your migraine and resolve it. Osteopathy relieves muscular spasms and stress in the body by using hands-on therapy. It will facilitate the body's natural healing process to allow improved mobility and enhanced drainage of bodily fluids for your migraine to be gone for good.
  • How many sessions do I need to get treated?
    The number of sessions you need to get fully treated varies depending on your body’s condition. It can also vary depending on how cooperative you are in getting the treatment done right. In short, there is no general number of sessions that we can give for everyone since treatment of this kind must be customised to each client.
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