top of page

Heal And Strengthen Your Core Afterbirth With La Dolce Studio's Postnatal Pilates Online


During pregnancy, moms must maintain a healthy lifestyle. This enables them to be prepared during labour and delivery. However, engaging in physical activities shouldn't stop after birth.


It is recommended that moms exercise after childbirth as it will help them recover from labour if they give birth vaginally, strengthen and tone their muscles, ensure pelvic health and boost their energy levels.


After birth, many mothers are eager to return to their pre-pregnancy weight. However, they are held back by time constraints and choosing the perfect workout.


Lucky for you, Pilates is the safest option for you to exercise. It will gently reintroduce you to a more active lifestyle and help build up your inner core muscles after pregnancy.


Here at La Dolce Studio, we understand that exercising after giving birth may be the least of your concerns if you've had challenging labour. That's why we offer postnatal Pilates online classes to help you recover from pregnancy without having to stress or leave the house.


Exercise safely and support your body after birth.


Book a class today!

4362952_whatsapp_logo_social media_messaging app_icon.png

What Is Pilates?

Joseph Pilates created the Pilates method in the 1920s. Pilates is a set of repetitive movements on a mat or other apparatus to increase flexibility, strength, and balance. Pilates workouts build the body by requiring the muscles to work from the core outward. 


The method develops body awareness to facilitate fluid and effective movements that are used in daily life. Because of its ease and effectiveness, Pilates has gained popularity among dancers and has a broader appeal.


Pilates focuses on the lower back, pelvic floor, glutes, and other "powerhouse" muscles. It encourages deep, deliberate breathing, much like yoga.


Pilates also places more emphasis on quality than quantity. Pilates exercises don't require as many repetitions of each action as other training programs. The theory is that you can get significant benefits faster by carefully following each exercise's instructions and paying attention to your breathing.


Pilates is frequently used in rehabilitative settings but is also beneficial for fitness enthusiasts and professional athletes.


Benefits Of Postnatal Exercise

Here are some benefits of postnatal Pilates and why it is a safe way to resume exercise after childbirth.


Feel Good About Yourself

A study shows up to 34% of women are dissatisfied with their postpartum bodies. This may not come as a surprise given the mounting pressure on new mothers to "have it all" and be the "ideal" parent in society today. 


The advantage of postnatal Pilates is that it encourages you to focus on what is occurring inside your body rather than just being preoccupied with how you look. Pilates will educate you to pay attention to, comprehend, and re-establish contact with your body as you exercise.


You now have a very different body, and being responsible for a new human can also make you feel overwhelmed. Pilates is an excellent opportunity to reacquaint yourself with your new body in a friendly and healthy setting. Most importantly, it's a time for you to refresh your body and mind as a new mom.

Strengthen Pelvic Floor Muscles

The muscles that make up your pelvic floor are located at the base of your pelvis and support your womb, bladder, and colon. These target areas are often affected by pregnancy and would require specific movements to relieve the discomfort.

Women frequently have a pee leak when they cough, laugh, sneeze, or exercise because of a weak pelvic floor. Pilates can guide women in reconnecting with and engaging their pelvic floor muscles to strengthen their core and stabilise their posture.

Improves Posture

Your posture alters throughout pregnancy; however, when you breastfeed and carry your child, your lousy posture may stay for a while after birth.

By mobilising the spine through Pilates movements, postnatal Pilates can quickly improve your posture. It also greatly strengthens your muscles to counteract the poor postures we naturally adopt throughout the day.


Additionally, Pilates teaches us how to engage our deep core muscles, which maintain posture by allowing the shoulders to relax and the head and neck to move freely. These muscles include the abdominals, back, and pelvic floor.

The Safest Way To Exercise

Postnatal Pilates promotes low-impact yet highly effective exercise, which is beneficial after the additional strain of having a baby both during and after pregnancy.

Pilates is the safest exercise for new mothers as long as they follow the recommended time frame after giving birth. It is recommended that women who gave birth naturally resume exercise after six weeks, and for those who went through c-sections, resume between eight and twelve weeks. Once these deadlines have passed, you'll be able to begin building up your inner core strength in a safe manner, guaranteeing that, over the long run, your body is equipped to do regular physical duties with the least amount of difficulty.


Reduces Back Pain

Since lower back pain is common during and even after pregnancy, conservative pain management methods like Pilates are gaining popularity. Pilates increases spinal mobility by considering each vertebra as a separate bone and emphasising the proper stacking order of the spine's bones on top of one another. This emphasis on mobility helps to avoid low back joint stiffness and muscular tightness, along with exercises that increase the stability of the abdomen and back muscles.

It Helps You Lose Weight

Pilates will provide you with the tools to get ready for more demanding activities, even though it isn't the best type of exercise for weight loss in and of itself.


For instance, if you have stress incontinence, you probably won't want to go running, and lifting weights isn't the best option if you still have diastasis recti. Pilates is a fantastic method to ease yourself back into fitness under a professional's supervision and at a manageable pace.

Good For Your Mental Health

We are all aware of the benefits of exercise for our mental health, particularly in lowering stress and anxiety. Your body will be under a lot of strain after giving birth, both physically and mentally. Setting aside time for exercise boosts your endorphin levels or happy hormones, calms your nervous system, and improves blood flow to your brain and body.


Postnatal Pilates For Diastasis Recti

As the baby develops in the womb and presses against the abdomen wall, both sides of your "six pack" will begin to separate, a condition known as diastasis recti. The connective tissues become softer due to pregnancy hormones, and separation is frequently experienced in the third trimester when the abdominal muscles are most stretched.


Pelvic floor injuries, perineal lacerations, and pudendal nerve injuries can all occur during childbirth. As a result, you may develop pelvic floor dysfunction and experience lower back discomfort, frequent urination, bowel problems, and urine incontinence.


Not all diastasis recti, or "mummy tummy," is about vanity. It impacts core stability and function and can also have adverse health effects like back discomfort, incontinence, and core weakness.


Sometimes, the wrong way of exercising or starting back up too soon can be more harmful than beneficial. The abdominal pressure from physical activities and exercise can swell your stomach (no sit-ups allowed! ), which can worsen abdominal separation if you have it and cannot control your stomach muscles.


Determine which workouts are best for you by working with a postnatal Pilates instructor or knowledgeable diastasis recti personal trainer. Manual therapy to re-establish movement patterns through Pilates can help you resume your pre-childbirth activities, such as running if you're in pain.

Here at La Dolce Studio, we can freshly redo well-known exercises if they've been missing their Pilates routine. It provides the same benefits for overall health and core stability while safeguarding the connective tissue that conventional Pilates movements might damage. Additionally, La Dolce Studio broadens the range of workouts accessible through our virtual classes.


Exercise Safely Through Postnatal Pilates Online

Given that there are a lot of exercises you can try after giving birth, Pilates is proven to be the safest and most effective method. It is a low-impact, gentle exercise, so you don't have to worry about strenuous workouts.


Here at La Dolce Studio, we understand how moms like you merely have time in their hands to leave the house and exercise in a Pilates studio. 


Worry no more! Our online classes will help you reap all the benefits during your postnatal period without having to leave the house.

If you're ready to ease yourself back to exercising with Pilates, book a class today!

4362952_whatsapp_logo_social media_messaging app_icon.png
  • I forgot my appointment, can I reschedule?"
    Yes, you can! We understand that life can be busy sometimes, so just take your time. Just drop a message for us, and we’ll let you know when your rescheduled appointment can be in no time.
  • What are your modes of payment?
    La Dolce Studio accepts bank transfers in MasterCard or VISA. We can also accommodate Paypal payments. Just let us know if you need our details.
  • Where can I contact you?
    If you wish to speak to us directly before coming by the studio, you can always fill out our form HERE. You can also send email inquiries at or leave us a message at +447851873322.
  • 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.
  • Facebook
  • Instagram
  • Whatsapp
bottom of page