Postnatal Reformer Pilates
Thoughtful support,
through the fourth trimester and beyond
The postnatal period, often referred to as the fourth trimester, feels intense, unpredictable and physically demanding. Your body has been through transformational changes, your energy is stretched, and recovery rarely follows a straight line.
Our Postnatal Reformer Pilates programme is designed to support mothers to reconnect with their bodies gently and safely, rebuilding strength and confidence gradually. Classes focus on breath, posture, restoring core and pelvic floor. This setting is not about “bouncing back”, it’s about being held, seen and supported as you steadily move forward.
At Northlake Pilates, our Postnatal programme is offered as a two-stage pathway, allowing recovery to rebuild at a pace that respects both your body and this season of life. Both stages are taught with care, adaptability and a strong understanding of postnatal biomechanics.
Postnatal 1.0
Tailored support for early stages of postnatal recovery (6 - 18 weeks)
Thursday 1:30-2.25pm
Postnatal 1.0 is a gentle Reformer Pilates class. Mums are welcome to attend with or without their babies and no prior Pilates experience is required.
Class is scheduled early afternoon to allow space for slow mornings, community connection and conveniently timed prior to school or daycare pick- up for mothers with older children.
The focus of Postnatal 1.0 is:
postural support for feeding, holding and carrying your baby,
reconnecting with breath and pelvic floor,
pelvic and trunk stability, and
gentle whole-body movement to support the physical demands of everyday life.
Classes are calm, well-paced and highly supportive, with movement guided carefully and plenty of rest, breaks and adaptation offered when needed.
Clients may choose to complete a 5-week or 10-week block in Postnatal 1.0 before progressing.
Postnatal 2.0
Progressing postnatal recovery with increased strength and challenge (12 weeks onwards)
Tuesday 10:30-11.25am
Postnatal 2.0 is for mums who are ready to introduce additional load, challenge and progression. Familiarity with the Reformer is recommended.
This stage focuses on reintroducing resistance to strengthen the whole body. Continued pelvic stability, pelvic floor and abdominal work will be emphasised alongside targeted lower body conditioning. We focus on developing confidence through more dynamic movement sequences.
Classes remain supportive and adaptable, while offering greater opportunity to challenge each individual in a way that is appropriate and thoroughly guided. Mums are welcome to attend with or without their babies in Postnatal 2.0 as well.
After completing 5–10 weeks in Postnatal 2.0, clients begin to transition into Reformer Essentials or Open Reformer classes, with guidance from their instructor to ensure a smooth and confident progression.
Informed teaching, led by experience
Postnatal Reformer Pilates classes are taught by studio owner Caroline Gray and Laura Webster who holds a Bachelor’s degree in Physiotherapy. Both instructors bring extensive experience in movement training, post-rehabilitation and postnatal care and hold a deep understanding of how pregnancy and birth impact the body and mind.
Classes are led with care and encouragement, and adapted to meet individual needs over a prescribed timeline. Where appropriate, we are happy to collaborate with pelvic health physiotherapists and other healthcare providers to support a safe and well-considered return to movement.
If you are seeking advice...
If you’re unsure which stage is right for you, or would like guidance before booking, we encourage you to make contact.
Our team will help you decide whether to start in Postnatal 1.0, 2.0, or one-on-one if a more supported introduction is advisable.
You don’t need to have it all figured out, we’ve got your back Mama and we’ll guide you.
When can I start?
Postnatal Reformer Pilates is suitable once the following guidelines are met:
6 weeks post vaginal birth
9 weeks post caesarean birth
Clearance from your GP, midwife or pelvic health physiotherapist
If your baby is already rolling, crawling or pulling up, please get in touch before booking
Register interest, book your spot, or start the conversation
