The Pilates Programmes

Pilates aims to strengthen the entire body. Regular practice improves posture, back pain, muscle tone, balance, joint mobility, and stress. There is also evidence to support use of pilates to improve pelvic floor function and overall quality of life.

  • Pregnancy pilates is a paced pilates programme which aims to be challenging whilst also safeguarding the spine, pelvis and pelvic floor. Modifications are given to navigate back and pelvic girdle pain. It is a safe space for women to ask questions and be supported by a female pelvic health physio in addition to other pregnant women experiencing similar.

  • For the complete beginner. The Step 1 pilates programme is ideal for women to join if keen to begin their pelvic & core health rehab journey after having a baby. The step 1 group is suitable for women who are at least 4-6 weeks post vaginal birth and 6-8 weeks post caesarean section birth (if no complications). This group is also suitable for women who are months or years postnatal but are keen to return to exercise in a gradual, progressive way that will safeguard their pelvic health.

  • The Step 2 programme is a follow on from Step 1 (see above). Expect further progressive core and whole body pilates workouts with the introduction of high impact loading exercises to prepare for more intensive physical activity. You must complete step 1 before joining this programme.

6 Week Online Pilates Programme Layout

  • Sign Up

    Choose the pilates programme you are interested in here. Receive your welcome e-mail and fill out the medical screen form

  • Introduction

    Live online group zoom call* with Laura to help you get started. You will learn the basics of pelvic health and demonstrations of various pilates movements will be given. * you will be added to a private WhatsApp group to receive this link.

  • Get Started

    Pre-recorded classes are drip fed into your online portal each Monday for 5 weeks. Classes are between 10-30 minutes long. Week 6 - no new classes added but a chance to repeat sessions as much as possible.

  • Accountability

    Stay on track with physio-led guidance & support from other mums via a private WhatsApp and Facebook groups.

    There is a follow up zoom check in at the beginning of week 3 to assess progress and answer queries.

Interested in joining the next intake?

Click below to sign up and secure your space for either Pregnancy Pilates or Step 1 Beginner Postnatal Pilates 👇

SIGN UP - STARTS MON 2ND MARCH

Physiofem Monthly Memberships

  • A safe space where women can continue to nurture their body and baby with conscious movement on the mat after completing the 6 Week Pregnancy Pilates programme. It is a monthly membership where members have access to a library of classes to support them as they approach the end of their pregnancy.

  • The Physiofem Membership (The PFM) is for those women to join who have completed step 1 and step 2 pilates programmes. It is a monthly membership where members have access to a library of classes to continue building their core strength.

Membership Layout

  • Sign Up

    Choose the membership you are interested in here. Receive your welcome e-mail and fill out the medical screen form

  • Get Started

    Instant access to a library of pilates classes with 3 new classes added each month. One of these sessions is a live online zoom class. You will be added to a WhatsApp group to receive this link and any other updates.

  • Accountability

    Stay on track with physio-led guidance & support from other members via a private WhatsApp and Facebook groups.