The Postpartum Strength Rebuild Programme

This is a gentle, yet progressive 6 week postpartum pilates strength re-build programme that aims to help you regain your:

+ core
+ pelvic floor strength
+ overall body strength
+ body awareness
+ confidence

Guided by weekly schedules that encourage weekly movement, mindfulness and a guided check in to track your progress. 

This programme is advised from 6 weeks + post birth, please ensure you have clearance from your healthcare provider before starting.

Enjoy…

+ A variety of classes from deep core connection, booty burners, stroller barre classes and mindful meditations (where bub can join in too) 

+ Classes are all under 20 minutes, designed to get you moving little and often with your baby in tow

+ Restore your diastasis recti (abdominal separation) through progressive pilates movements and classes

+ Enjoy weekly classes that are fun, engaging and time efficient 

+ Feel energised in your 4th trimester, cultivating a sense of achievement and independence with each class

+ Reconnect to your core and pelvic floor through guided breathing and visualisation techniques 

+ Reduce symptoms of leaking

+ Improve and strengthen your posture, minimising pain

+ Build total body strength, tone and sculpt your muscles 

+ Build mental resilience and clarity

+ Feel confident and empowered in your postpartum chapter

“strength from the inside out”

Week 1

Core & Pelvic Floor Connection 

Week 2

Mindful Movement 

Week 3

Align and Strengthen

Week 4

Rebuild 

Week 5

Energise 

Week 6

Level Up

What else?

Each week you will have a downloadable check in form, this is designed to assess your body and mind. Plus you will be guided through a ‘how to assess your diastasis recti’ tutorial to keep track of your healing process.

Ash has worked alongside Rosie Mae, Pelvic Health Physiotherapist. Rosie and Ash have carefully created the weekly check-ins to ensure you are progressing in the safest and most effective way. We want you to maximise the difference in your body and mind by the end of this 6 week programme.

What next?

At the end of the 6 week programme you will be encouraged to do a questionnaire, created by Rosie, consisting of written questions and physical exercises so that we can ensure you get the green light to continue progressing to the next level of classes, with no set backs!

Once you have completed the 6 week programme, Ash encourages you to head to the Beginner Category, working through the 4 week beginner programme.

Postnatal recovery doesn't have to be boring, it can be so fun and enjoyable and with this clear strength rebuild programme, we are confident that you will be feeling your best self in no time.

  • The recommended guidelines are from 6 weeks post birth once you have had clearance from your healthcare provider.

    Post c section birth this could be anywhere between 6-8 weeks as the recovery does take longer. Please discuss this with your healthcare provider.

  • Mat - required

    Pilates Ball - recommended

    1lb weights - recommended

  • Ash uses Bala you can shop her favourites here.

    You can also purchase similar on Amazon.

  • Ash has had 2 c sections. 1 emergency c section and 1 elective so all of the classes are designed through her own experience combined with recommendation recovery exercises that support both a vaginal and c section birth. However, if you have had a c section, you may feel more comfortable starting the programme between 6 - 8 weeks.

    There is a category within the programme called ‘C Section Mama’ where you will find a selection of c section specific classes, as well as a tutorial on how and when to massage your scar.

  • As you go through the classes you may experience tingling or pulling sensations at the site of your scar, this is normal as your scar tissue heals and softens. You should not experience pain, if you do please stop and come back to the programme after another week or so and reach out to your healthcare provider for support.

  • The schedules are carefully curated to ensure you get the most from the programme. However Ash always encourages that you move mindfully and listen in to what feels good, if that means choosing a different class to what is scheduled that day, that is completely ok!

  • Once you have finished the programme, and completed your 6 week programme tick list, head over to the Beginner Category where there are 4 weeks of beginner classes ready to level up your body and mind.