Returning to Pilates After Birth: On-Demand Classes for New Mums

If you did a pregnancy Pilates programme with me and you've since had your baby, congratulations! A question I get asked a lot afterwards is: when and how do I start again?

Check in with your GP or midwife first

Before returning to any exercise after birth, please wait for your postnatal check (usually around 6 weeks) and get the all-clear from your GP or midwife, especially if you had a C-section, any complications, or are still healing. This applies whatever type of exercise you're returning to, not just Pilates.

Why on-demand suits this stage particularly well

Once you do have the green light, on-demand classes are often a better fit than a fixed programme or class time in these early weeks. Your schedule with a new baby is unpredictable, and being able to do a class whenever a window opens up, whether that's nap time or when your partner's home, matters more than usual right now. There's no subscription to manage and no class time to miss.

Where to start

Ease back in gently, and prioritise:

• Pelvic floor and core reconnection — this needs to come before anything more demanding, regardless of how active you were during pregnancy

• Shorter mat sessions to begin with, building duration and intensity gradually rather than picking up exactly where you left off

• Posture-focused work, since carrying and feeding a newborn puts new demands on the upper back and shoulders that pregnancy classes don't usually cover

Browse the on-demand mat library to find sessions that match where you are, and don't hesitate to reach out if you're not sure what to pick first.

No pressure on the timeline

Every recovery is different, and there's no "should be back to normal by now." Some people feel ready in weeks, others need months, and that's completely normal. On-demand means you can go entirely at your own pace, with nothing to catch up on and nothing to feel behind on.

This article is general information, not medical advice — always get clearance from your GP or midwife before returning to exercise after birth.