Perinatal Pilates

Stronger, More Confident Movement Through Pregnancy & Beyond

Pregnancy and having a baby bring incredible changes to your body.

As your bump grows, your posture, balance, breathing, core function and pelvic floor all adapt. After birth, your body then begins another period of recovery and change.

Perinatal Pilates can help you stay active during pregnancy and gradually rebuild strength, movement and confidence after birth.

At Core Physiotherapy, our approach combines Pilates, Women's Health Physiotherapy, education, rehabilitation and hands-on treatment where appropriate.

We don't believe in a one-size-fits-all Pilates programme. Your exercises are adapted to your stage of pregnancy or postnatal recovery, your symptoms, your previous activity levels and—most importantly your goals.

Book An Appointment

How Can Perinatal Pilates Help?

Supporting Your Body Through Pregnancy & Recovery

Perinatal Pilates can be adapted throughout pregnancy and after birth to help you maintain strength, movement and confidence.

Depending on your individual needs, it may help you:

Maintain strength during pregnancy
Improve core and pelvic stability
Support posture and movement
Improve body awareness
Maintain mobility
Support pelvic floor function
Build strength after birth
Improve confidence with movement
Prepare your body for the physical demands of motherhood
Gradually return to exercise

Your programme changes with you as your body changes.

What Do We Do?

Personalised Perinatal Pilates

Your first session starts with a conversation and assessment.

We'll discuss:

Your pregnancy or postnatal stage
Your previous exercise experience
Any pain or symptoms
Your pregnancy and birth history where relevant
Pelvic floor concerns
Your current activity levels
Your goals
Any concerns you have about returning to exercise

We'll then develop an appropriate programme around you.

Your exercises may include a combination of:

Core strengthening
Pelvic floor exercises
Breathing and pressure management
Postural exercises
Hip and pelvic strengthening
Mobility exercises
Balance and stability
Functional strengthening
Progressive resistance exercises

Pelvic Floor & Core

Reconnecting With Your Body

Your pelvic floor and abdominal muscles work together with your breathing and movement.

After pregnancy and birth, some women notice:

Pelvic floor weakness
Urinary leakage
A feeling of reduced support
Difficulty activating their core
Abdominal weakness
Reduced confidence with exercise

Perinatal Pilates can incorporate appropriate pelvic floor and core rehabilitation alongside education about breathing, pressure and movement.

Where appropriate, we can also provide specialist Women's Health Physiotherapy assessment and treatment.

Diastasis Recti & Abdominal Rehabilitation

Rebuilding Your Core With Confidence

Changes to the abdominal wall are common during pregnancy.

After birth, some women notice a change in the appearance, strength or function of their abdominal muscles.

Rather than focusing solely on how your stomach looks, we look at how your abdominal wall functions.

Your rehabilitation may include:

Breathing strategies
Core control
Functional abdominal exercises
Pelvic floor coordination
Progressive strengthening
Lifting and movement strategies

The aim is to help you regain strength and confidence in using your body.

Pilates & Physiotherapy Working Together

Perinatal Pilates is primarily an active form of rehabilitation, but hands-on physiotherapy can sometimes complement your programme.

Where appropriate, treatment may include:

Soft tissue techniques
Joint mobilisation
Gentle movement techniques
Pregnancy-specific manual therapy
Scar treatment following Caesarean birth
Postnatal rehabilitation techniques

Hands on treatment is always explained beforehand and carried out with your consent.

It can be used alongside Pilates to help address areas of stiffness, discomfort or restricted movement while you continue building strength through active rehabilitation.

Pregnancy Related Pain

When Pilates Needs to Be Adapted

Some women experience pain during pregnancy, including:

Pelvic girdle pain
Lower back pain
Hip pain
Rib discomfort
Muscular tension

If you're experiencing pain, we'll adapt your exercises rather than expecting you to simply push through.

Where symptoms require more detailed assessment, your programme may be combined with Women's Health Physiotherapy to address the underlying problem.

Frequently Asked Questions

When can I start Perinatal Pilates?

This depends on whether you're pregnant or postnatal and on your individual circumstances. We will assess your current health, symptoms and stage of pregnancy or recovery before recommending an appropriate programme.

Can I do Pilates while pregnant?

Many women can continue or begin appropriate exercise during pregnancy, but exercise should be adapted to the individual and pregnancy stage. If you have pregnancy complications or have been advised to restrict activity, speak with your midwife, GP or obstetrician before exercising.

When can I start Pilates after having a baby?

There isn't one time frame that suits everyone. Your return depends on your pregnancy, birth, recovery and symptoms. We'll help you establish an appropriate starting point and progress gradually.

Can Pilates help my pelvic floor?

Pilates can complement pelvic floor rehabilitation, but pelvic floor problems require individual assessment. If you're experiencing urinary leakage, pelvic heaviness, pain or other pelvic floor symptoms, a Women's Health Physiotherapy assessment may be appropriate.

Can Pilates help with Diastasis Recti?

Appropriate rehabilitation can help improve abdominal strength and function following pregnancy. We focus on how your abdominal wall functions rather than simply trying to reduce the visible gap.

Can I do Pilates after a Caesarean?

Postnatal exercise following Caesarean birth needs to be progressed appropriately and individualised to your recovery. We can help you gradually rebuild strength and function, including appropriate scar rehabilitation where indicated.

Can I bring my baby?

Absolutely. We understand that your baby is part of your everyday life. Where the appointment setting allows, you're welcome to bring your baby. You can bring your baby to 1-1 appointments or there will be classes for you to enjoy together or for you when you need time away.

Do I need to have done Pilates before?

Not at all. Exercises can be adapted for complete beginners as well as women who already have extensive Pilates or exercise experience.

Move With Confidence

Stronger for Pregnancy, Motherhood & Beyond

Your body changes enormously throughout pregnancy and after birth.

Perinatal Pilates gives you the opportunity to understand those changes, build strength gradually and feel more confident in your movement.

At Core Physiotherapy, we combine Perinatal Pilates, Women's Health Physiotherapy, holistic care and hands-on treatment where appropriate to support you through pregnancy and beyond.

Whether you're preparing for birth, rebuilding strength after having your baby or working towards returning to exercise, we'll meet you where you are and help you progress from there.