A Human Web
Join

Pilates

Gentle postnatal Pilates: a 20-minute class from about 6 weeks after birth, with an early stop point and caesarean options

A 20-minute Pilates class for after birth, built on the UK pelvic health physiotherapists' Pilates advice: breathe out, gently squeeze your pelvic floor and draw your lower tummy in, move, then let everything go. It sits between our postnatal exercises routine, which covers the first days and weeks, and our beginner Pilates class, and it's gentler than our postnatal strength workout, which adds weights. It suits from about 6 weeks, or the first two blocks and the stop point from about 4 weeks if you have no bleeding, wound or pelvic floor concerns. Nobody lies face down, and every curl stays head-down until your tummy no longer domes. You need a mat, a cushion and a chair. The order and timings are our editorial choice.

20 minBeginner16 movesA bench or boxAbs · Pelvic floor · Glutes · Hip flexors · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and connect

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoLying on your back, knees bent, head on a cushionHarder: Roll-up (Pilates)
  2. Pelvic floor exercise (Kegel)8 slow holds of up to 10 s, then 8 quick squeezes
    Beginner · Pelvic floor · 3D demoSqueeze and lift, then let go fully; keep breathing
  3. Side-lying tummy draw-in5 holds of up to 10 s
    Beginner · Abs · 3D demoDraw your lower tummy in like a corset as you breathe out, with your pelvic floorHarder: Bird dog, one limb at a time

On your back

  1. Pelvic tilt into bridge8 slow reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoTilt and hold 3 s; peel into a small bridge only when the tilt is easyHarder: Glute bridge
  2. Supine heel slide8 each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoBreathe out and squeeze as the heel slides awayHarder: Hip windshield wipers
  3. Knee fold6 each side
    Beginner · Abs, Hip flexors · 3D demoFloat one knee up, pelvis still. After a caesarean, only once it doesn't pull on the woundEasier: Supine heel slideHarder: Dead bug heel taps
  4. Chest lift (Pilates curl-up)8 reps, head lift only at first
    Beginner · Abs, Neck · 3D demoBreathe out and lift your head. Stop if your tummy domes. Stop point: in the first weeks, or if anything pulls after a caesarean, go to the standing block and the releaseHarder: Single-leg stretch (Pilates one leg stretch)

On your side

  1. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoPillow between your knees, pelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  2. Side-lying leg raise8 each side
    Beginner · Hip abductors, Glutes · 3D demoTop leg slightly behind your body line; lift a littleEasier: Lateral band walkHarder: Lateral band walk, band at the feet

Hands and knees

  1. Cat-cow6 slow waves
    Beginner · Back, Abs · 3D demoSmall range; good for a back stiff from feedingHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Bird dog, one limb at a time5 each arm and leg
    Beginner · Abs, Back, Glutes · 3D demoOne limb at a time, back still; pad your kneesEasier: Side-lying tummy draw-inHarder: Bird dog

Upper back, for feeding and carrying

  1. Side-lying open book6 each side
    Beginner · Back, Chest, Shoulders · 3D demoHead on a cushion; open only as far as is comfortableHarder: Thoracic rotation
  2. Chin tuck5 slow reps, holding 3 s
    Beginner · Neck · 3D demoSitting tall; slide your head straight backEasier: Lying chin tuckHarder: Isometric neck holds (four-way)

Standing

  1. Sit to stand from a chair8 to 10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoBreathe out and squeeze your pelvic floor as you standEasier: Sit to stand, pushing on the thighsHarder: Bodyweight squat
  2. Hip-hinge practice8 slow reps
    Beginner · Glutes, Hamstrings, Back · 3D demoLong back, bend from the hips, as when lifting the car seatHarder: Kettlebell deadlift

Release

  1. Pelvic floor relaxation (reverse Kegel)5 slow breaths
    Beginner · Pelvic floor · 3D demoLet your pelvic floor and tummy soften fully

Tips

  • Two or three times a week, with daily pelvic floor exercises and walks. Move up to our beginner Pilates class when this feels easy, with no doming, leaking or heaviness.
  • After a caesarean, start when walking and everyday tasks are comfortable, and lift nothing heavier than your baby for at least 6 weeks.
  • If your bleeding turns red again, gets heavier or restarts after exercise, drop back and tell your midwife if it continues.
  • Leaking, heaviness or a bulge in the vagina: make the moves smaller and see a GP or pelvic health physiotherapist.
  • Feed or express first if you're breastfeeding, and keep your baby on a mat beside you if you like.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More pilates

Beginner Pilates workout

A 20-minute mat Pilates workout for complete beginners. It covers breathing, spine position and the foundation moves, each with an easier option.

20 minBeginner13 movesNo equipment

10-minute Pilates abs

Ten minutes of the classic Pilates abdominal series: the hundred, the roll-up and the series of five, with a plank to finish.

10 minIntermediate11 movesNo equipment

Full-body mat Pilates workout

A 30-minute intermediate mat Pilates class that follows the classical order, from the hundred to the push-up, with prep versions of the hardest moves.

30 minIntermediate22 movesNo equipment

Questions people ask

How long does the gentle postnatal pilates: a 20-minute class from about 6 weeks after birth, with an early stop point and caesarean options take?

About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 6 of its 16 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.