Written by The Busylizzy Club team.
Becoming a mother changes your body in profound ways, and finding the right path back to fitness can feel overwhelming. At The Busylizzy Club, we believe postnatal Pilates offers the perfect foundation for new mums to rebuild strength, restore core function, and regain confidence in their changing bodies.
Unlike high-impact exercise that can stress recovering tissues, Pilates focuses on controlled, precise movements that work with your body’s natural healing process. Our classes are specifically designed for the postnatal journey, addressing the unique challenges new mothers face while creating a supportive environment where you can focus on your wellbeing.
Why Postnatal Pilates Works So Well for New Mums
Rebuilds Deep Core Strength Safely
Pregnancy and birth significantly affect your deep abdominal muscles and pelvic floor. Postnatal Pilates specifically targets these core muscles with gentle, progressive exercises that help restore function without putting undue stress on healing tissues. Our instructors understand conditions like diastasis recti and can modify exercises accordingly.
Addresses Postural Changes
Months of carrying a growing baby, followed by hours of feeding, lifting, and carrying your newborn, can create significant postural imbalances. Pilates strengthens the muscles that support good posture while stretching areas that become tight, helping you feel more aligned and comfortable in your body.
Gentle on Joints and Ligaments
Your body produces relaxin hormone during pregnancy and breastfeeding, which keeps joints more mobile but also more vulnerable to injury. Postnatal Pilates works within these limitations, focusing on stability and control rather than extreme ranges of motion or high-impact movements.
Improves Mental Wellbeing
The combination of mindful movement, focused breathing, and time for yourself can significantly improve mood and stress levels. Many new mums find that Pilates provides a mental break from the demands of caring for a newborn while helping them reconnect with their own body.
Builds Functional Strength
Every exercise in postnatal Pilates relates to movements you do daily as a mother – lifting your growing child, carrying car seats, bending to pick up toys. By strengthening these movement patterns, you’re better prepared for the physical demands of parenthood.
Getting Started Safely
Before beginning any postnatal exercise programme, it’s crucial to get clearance from your GP or health visitor – typically at your six-week check for vaginal births or 10-12 weeks for caesarean births. Our qualified instructors understand the complexities of postnatal recovery and will always adapt exercises to suit your individual needs and healing timeline.
At The Busylizzy Club, we don’t believe in pushing through pain or discomfort. Instead, we focus on gradual progression, proper technique, and listening to your body’s signals. Some days you might feel strong and energetic, other days gentler movements will be more appropriate – and that’s completely normal.
The Busylizzy Club Difference
What sets our postnatal Pilates classes apart is our understanding of real family life. All our classes are designed so you can bring your baby along, eliminating the barrier of finding childcare. You’ll join a community of other new mums who understand the challenges you’re facing, creating friendships and support networks that extend far beyond the class itself.
Our Pick’n’Mix approach means you’re never tied into a rigid schedule. Some weeks you might feel ready for a full Pilates session, other times you might prefer a gentler postnatal yoga class or simply attending for the social connection. Flexibility is key to sustainable fitness as a new parent.
Building Your Confidence as a Mother
Postnatal fitness isn’t just about physical recovery – it’s about reclaiming your identity as a strong, capable person beyond your role as a mother. Many women find that regular Pilates practice helps them feel more confident, energetic, and ready to handle the demands of parenthood.
The skills you learn in Pilates – body awareness, breath control, and mindful movement – extend into daily life, helping you move more efficiently and with less discomfort as you navigate the physical challenges of caring for young children.
Supporting Your Family’s Development Journey
Just as postnatal Pilates supports your individual recovery and development, we believe in nurturing growth at every family stage. This philosophy extends to our baby development classes, where we champion curiosity-led exploration that allows children to learn at their own pace.
We’ve partnered with 1curiosity, creators of award-winning toys for 10-24 months that embody this same approach to development. These research-informed toys, praised by child development expert Professor Sam Wass, encourage the kind of natural exploration that supports healthy growth. You can explore the full range on Parent Picks.
Your Postnatal Fitness Journey Starts Here
Whether you’re six weeks or six months postpartum, it’s never too late to start building strength and confidence. Our postnatal Pilates classes provide a safe, supportive environment where you can rebuild your fitness at your own pace.
You can also explore our broader range of postnatal fitness classes to find what works best for you, from gentle yoga to more dynamic strength training as you progress in your recovery. Find your nearest club through our locations page and take the first step towards feeling strong and confident again.
Frequently Asked Questions
When can I start postnatal Pilates?
You can usually begin gentle postnatal exercise from six weeks after a vaginal birth, or 10-12 weeks following a caesarean section, once you have clearance from your GP or health visitor. Our instructors will assess your individual needs and ensure all exercises are appropriate for your stage of recovery.
Are Busylizzy postnatal classes safe for new mums?
Yes, all our postnatal Pilates classes are led by qualified instructors who specialise in postnatal recovery. We understand conditions like diastasis recti, pelvic floor dysfunction, and the effects of breastfeeding hormones. Every exercise can be modified to suit your individual needs and comfort level.
Can I bring my baby to postnatal Pilates classes?
Absolutely. All our postnatal classes are designed to accommodate babies, removing the barrier of finding childcare. We create a relaxed, welcoming environment where feeding, changing, and soothing your baby during class is completely normal and expected.
What if I have diastasis recti or other postnatal complications?
Our instructors are trained to work with common postnatal conditions including diastasis recti, pelvic organ prolapse, and pelvic floor dysfunction. We can modify exercises and provide specific guidance to support your recovery, but always recommend discussing any concerns with your healthcare provider first.
How often should I do postnatal Pilates?
For most new mums, 2-3 Pilates sessions per week provide excellent benefits without overwhelming your recovery process. However, our flexible booking system means you can attend as often as suits your energy levels, baby’s routine, and family commitments.
What makes Busylizzy postnatal Pilates different from regular Pilates classes?
Our postnatal classes specifically address the physical changes of pregnancy and birth, focusing on core recovery, postural correction, and functional strength. The baby-friendly environment, qualified postnatal instructors, and supportive community of other new mums create a unique, understanding atmosphere you won’t find in general fitness classes.
