Postnatal Pilates

Your Gentle Path Back to Strength

In collaboration with midwives and specialised Pilates and pelvic floor trainers, we have developed an effective and supportive postnatal programme to guide you through your recovery.

Targeted strengthening and relaxation
In our postnatal courses, you will gain a deeper understanding of your pelvic floor anatomy and fascial connections. Through gentle Pilates-based exercises, you strengthen your pelvic floor and deep abdominal muscles, improve posture, and relieve back pain. Breathing and relaxation techniques help restore inner balance and calm.

Personalised support and everyday tips
We assist you in healing rectus diastasis and provide valuable tips on integrating exercises into daily life. You can ask questions in class or opt for a personal training session, where we focus specifically on your body and individual needs.

Postnatal Pilates with baby
Our specialised courses allow you to train with your baby, helping you stay active while deepening your body awareness and strength.

When should you start?
The ideal time to begin your postnatal recovery is
✔ 6–8 weeks after a vaginal birth
✔ 8–10 weeks after a C-section

Postnatal Courses – Structured, Effective, and Supportive

Our 9-session Postnatal Pilates Course provides a structured and progressive approach to recovery, designed to meet your postnatal needs.

9-Session Postnatal Pilates course (without baby)
This course consists of nine structured sessions that support you effectively during your postnatal journey. Each session builds upon the previous one, ensuring safe and sustainable progress. After each session, you receive home practice exercises to help you integrate Pilates into daily life.

✔ Personalised support & expert guidance
✔ Practical everyday tips to enhance your healing process
✔ Exclusive 1-year access to our ON DEMAND Postnatal Programme

💰 Price: CHF 310
👉 View upcoming course dates
📌 Cancellation policy: The 9-session Postnatal Pilates Course has a cancellation period of 48 hours before the course start date.

Weekly Postnatal Pilates – Flexible & Ongoing

Our weekly Postnatal Pilates classes offer flexibility, allowing you to continue your recovery at your own pace. You can start anytime, typically from 6–8 weeks postpartum (vaginal birth) or 8–10 weeks postpartum (C-section).

✔ Option to train with or without your baby
✔ A great transition towards regular Pilates classes

Postnatal Pilates schedule (Studio & ONLINE LIVE)
📅 Monday | 20:15–21:15 - Pilates Postnatal+ (Studio & ONLINE LIVE)
📅 Wednesday | 10:30–11:30 - Postnatal Pilates (with/without baby) (Studio)

👉 Studio Schedule & Booking
👉 ONLINE LIVE Schedule & Booking

ON DEMAND – Your Postnatal Recovery

Our 9-week intensive programme includes
✔ 50+ instructional videos
✔ Handouts & practical tips
✔ 1-year unlimited access

This programme allows you to recover at your own pace, anytime and anywhere. When you enrol in our 9-session Postnatal Pilates Course, you automatically receive access to our ON DEMAND Postnatal Programme.

👉 ON DEMAND Your Postnatal Recovery

In collaboration with Pilates & Friends, we have also developed ‘Your Postnatal Recovery’ in Standard German. More information...