Bringing a new life into the world is an incredible journey, but it’s also a huge change for your body. Many new mums are eager to return to exercise, rebuild strength, and reclaim a sense of self. Pilates is one of the safest and most effective ways to support your postpartum recovery, butwhen is the right time to start?
At Hi PilatesErmington, we specialise inpre- and post-natal Pilates classes, helping mums fromRydalmere, West Ryde, Eastwood, Carlingford, North Rocks, and beyond return to movement safely. Here’s everything you need to know about starting Pilates after birth, plus answers to the most common questions from Australian mums.
The answer depends on your type of birth and your individual recovery:
After a Vaginal Birth
Many women can start gentle movement, including breathing and pelvic floor activation, within the first week. Structured Pilates classes generally startafter your 6-week postnatal check-upand clearance from your healthcare provider.
After a Caesarean Section (C-Section)
Recovery is usually slower due to the abdominal surgery. Gentle breathing and pelvic floor exercises can begin early, but more active Pilates should wait8–12 weeks (or until your doctor gives the all-clear).
Postnatal Pilates focuses on deep core activation, posture correction, and gentle strengthening – exactly what new mums need after pregnancy and birth. It can help:
Rebuild core strength (especially yourtransverse abdominis)
Improve pelvic floor function
Reduce back and shoulder pain from feeding and carrying your baby
Boost energy and mental well-being
Support safe return to higher-impact exercise
AtHi Pilates Ermington, some mums arrange to attend with a friend, partner, or family member watching the bub in our reception area. While our reformer classes are adult-focused, we’re happy to discuss flexible options for new mums.
Pre-natal Pilates is tailored for pregnancy – avoiding supine positions in later stages, modifying exercises to keep you safe, and preparing your body for birth.
Post-natal Pilates focuses on recovery – addressing abdominal separation (diastasis recti), rebuilding core strength, and gradually increasing load.
OurErmington branch offers both, with instructors trained to adapt exercises for each stage of motherhood.
Always get medical clearance first.
Start slowly, focus on breathing and pelvic floor exercises before beginning strength work.
Avoid crunches and planks early on if you have abdominal separation.
Listen to your body, discomfort is a sign to pause.
Pre- and post-natal Pilates is exclusively available at our Ermington branch.
🟩 Ermington Branch —Pre- & Post-Natal Specialists
Perfect for mums inRydalmere, West Ryde, Denistone, Denistone East, Denistone West, Meadowbank, Ryde, Telopea, Dundas, Dundas Valley, North Rocks, and shared suburbs likeEastwood andCarlingford.
🟦 Macquarie Park Branch —General Reformer Pilates
Ideal for clients inNorth Ryde, East Ryde, Marsfield, Epping, Eastwood, Carlingford, Pennant Hills, and West Pennant Hills – easily accessible viaEpping Road and Lane Cove Road.
🟥 Artarmon Branch —General Reformer Pilates
Serving theLower North Shore – includingChatswood, Lane Cove, Willoughby, St Leonards, Crows Nest, North Sydney, Longueville, and evenSydney CBD commuters.
Every mum’s postpartum journey is unique. If you’re inErmington or surrounding suburbs, our pre- and post-natal Pilates programs are designed to help you ease back into exercise safely, rebuild your strength, and feel confident in your body again.
Ready to start? Book your first pre- or post-natal class atHi Pilates Ermington today and take the first step in your post-baby comeback.
