Health & Fitness / 30 June, 2026 / Ellie Thompson
Pregnancy changes your body in extraordinary ways, and postpartum recovery isn’t about getting your body back – it’s about reconnecting with it.
These postpartum Pilates exercises are designed to help new mums safely rebuild core strength, improve pelvic floor function and restore confidence through gentle, progressive movement.
During pregnancy, the abdominal muscles naturally stretch, the ribcage expands, the pelvic floor adapts to support your growing baby, and posture shifts to accommodate these changes. As a result, many women experience reduced core connection, rib flare, changes in pelvic floor function and a separation of the abdominal muscles known as diastasis recti.
Before focusing on strength, it’s important to restore connection.
At Studio 281, founder Georgia Testa believes the foundations of postpartum recovery begin with learning how to breathe effectively, reconnecting with the deep core and pelvic floor, improving spinal alignment and supporting the body’s natural healing process. Once these foundations are rebuilt, everyday tasks such as lifting your baby, carrying a car seat, feeding or simply moving through the day become stronger, easier and more comfortable.
Having worked with hundreds of new mums, Georgia has carefully selected these five postpartum Pilates exercises to help you safely rebuild strength, starting with the fundamentals before progressing to more challenging movements.
Please note: Before starting any postpartum exercise programme, speak to your GP, midwife or women’s health physiotherapist, particularly if you’ve had a Caesarean birth, experienced complications during pregnancy or have concerns about diastasis recti or pelvic floor function.
Every postpartum Pilates programme should begin with breathing. Intentional breathwork helps reconnect the diaphragm, pelvic floor and deep abdominal muscles, creating the foundation for healing, stability and long-term strength.
Lie on your back with your feet flat on the floor and your hands resting on your ribs.
Take a deep breath in through your nose, allowing your ribcage to expand as though your ribs are opening like curtains. As you exhale, gently close the ribs and draw your belly button towards your spine, imagining you’re tightening a belt around your waist.
Bring awareness to your pelvic floor by imagining you’re gently lifting a blueberry towards your belly button.
Supine breathing with pelvic floor connection and gentle abdominal engagement.
Progress to imprint preparation with increased abdominal activation and longer breath holds.
Once you’ve re-established your connection through breath and gentle core activation, it’s time to challenge stability.
This movement teaches your body to maintain a strong, supported centre while one leg moves independently, helping rebuild deep core control and pelvic stability.
Single-leg toe taps while maintaining a stable pelvis and gentle core engagement.
Progress to full single-leg extensions or tabletop variations.
Motherhood often places the body in repetitive forward positions through feeding, carrying, rocking and lifting.
This gentle rotational movement helps restore mobility through the spine while strengthening the waist and encouraging better posture and core support.
Seated spine twist with both feet grounded and a tall posture.
Increase the range of rotation or perform with extended legs while maintaining core control.
As strength and stability improve, this exercise begins integrating your entire body.
Leg Pull Front challenges the core, shoulders and glutes simultaneously, helping rebuild the functional strength needed for the physical demands of motherhood.
Think about drawing your lower abdominals upwards towards the centre of your body. You should feel support between the hips and a release through the lower back as the deeper core muscles engage.
Start on all fours, gently lifting and lowering your knees while maintaining core control.
Progress to a full plank, increasing hold times or introducing alternating leg lifts.
The Hundred combines breathing, endurance and deep core control, making it an excellent progression once you’ve established strong postpartum foundations.
Begin by setting yourself up using the breathing technique from Exercise One. Pulse your arms 100 times, breathing in for five counts and out for five counts.
Supported Hundred with feet on the floor and your head resting down.
Progress to a tabletop position or a full Hundred with extended legs.
Every recovery is different. Before beginning postpartum Pilates exercises, speak to your GP, midwife or women’s health physiotherapist, especially if you’ve had a Caesarean birth or experienced complications during pregnancy or delivery.
Gentle postpartum Pilates exercises that focus on breathing, deep core activation and pelvic floor engagement may help improve abdominal muscle function. If you suspect you have diastasis recti, seek personalised advice from a qualified women’s health physiotherapist before beginning an exercise programme.
Many women can begin gentle breathing and reconnection exercises after a Caesarean birth, but recovery varies from person to person. Always follow the advice of your healthcare team before progressing to more challenging movements.
Consistency is more important than intensity. Even 10 to 20 minutes of gentle postpartum Pilates exercises several times a week can help rebuild strength and improve confidence over time.
Postpartum recovery isn’t about rushing back to your pre-pregnancy body. It’s about creating a stronger, more resilient foundation for the body you have today.
By reconnecting with your breath, rebuilding deep core strength, restoring pelvic floor function and improving posture, postpartum Pilates can help you move with greater confidence, strength and ease throughout motherhood.
Healing takes time, patience and consistency. Celebrate every small step forward and remember that your body has already achieved something remarkable. Pilates simply helps you reconnect with that strength, one breath and one movement at a time.
Founded by Georgia Testa, Studio 281 is a boutique fitness and wellness brand built on the belief that movement should help people feel stronger, healthier and more confident in their everyday lives.
Specialising in Reformer Pilates, strength training, women’s health and wellness, Studio 281 offers expert-led classes and specialist programmes designed to support every stage of life, including pregnancy and postpartum recovery. Whether you’re a complete beginner or an experienced exerciser, Studio 281 provides a welcoming environment where sustainable movement and expert coaching help ordinary people achieve extraordinary things.
For more information, visit Studio 281.
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