How pregnancy and birth change your core
Pregnancy and birth place significant demands on your core and pelvic floor, regardless of how you gave birth. Abdominal muscles stretch, pelvic floor function can change, and posture often shifts to accommodate a growing baby — all of which can leave new mums feeling less connected to their core strength than before.
Why a gradual, guided approach matters
Returning to exercise too quickly, or without addressing these postnatal changes, can sometimes contribute to ongoing issues. Clinical Pilates offers a structured, supervised way to rebuild strength gradually, guided by an AHPRA-registered physiotherapist who can assess your specific recovery and adjust your program accordingly.
- Assessment of core and pelvic floor function before starting a program
- Gentle, foundational exercises introduced first, building up over time
- Close supervision to check technique, particularly for exercises involving the core and pelvic floor
- Programs adjusted for individual recovery, whether birth was vaginal or via caesarean
When to start
Timing varies for every person and depends on your individual recovery, so it’s worth discussing with your GP or obstetrician before starting a new exercise program, and mentioning your birth history to your physiotherapist so your program can be tailored appropriately.
Quick tip
Focus on rebuilding a connection with your deep core and pelvic floor muscles before progressing to more demanding exercises — your physiotherapist can guide you through this step by step.
What progress looks like
Postnatal recovery is rarely a straight line, and it’s common for progress to feel gradual. Your physiotherapist will check in regularly, adjusting your program as your strength, confidence and time available allow — including working around broken sleep and the general demands of life with a new baby.
Rebuilding strength after birth is a process worth doing properly, not quickly.
Beyond the early months
Many people continue clinical Pilates well beyond the initial postnatal period, as a way to maintain core strength and support a return to broader fitness goals, whether that’s returning to sport, general exercise, or simply keeping up with a growing family.
Working around your new routine
Life with a new baby rarely allows for a predictable schedule, and your physiotherapist understands this. Postnatal clinical Pilates programs are generally designed with some flexibility in mind, recognising that consistency matters more than perfection during this stage of life.
Many new parents also find that rebuilding physical strength supports their overall wellbeing and energy levels during a demanding period, alongside the specific goal of postnatal recovery.
Setting realistic milestones
Rather than aiming for a specific return-to-fitness date, your physiotherapist will help you set realistic, gradual milestones based on how your body is recovering, which can help reduce pressure and support a more sustainable return to your previous activity levels.
Involving your GP or obstetrician
Keeping your GP or obstetrician informed about starting a postnatal exercise program, and mentioning any ongoing symptoms like pain or pelvic floor concerns, helps ensure your broader postnatal care stays joined up.
Learn more from independent sources: the Australian Physiotherapy Association. Information on this page is general in nature and is not a substitute for individualised advice from a registered health practitioner.
Information on this page is general in nature and is not a substitute for individualised advice from a registered health practitioner. Our practitioners are registered with AHPRA.