Postnatal Pilates Worksheets

Had a baby recently?

Like to do some Pilates exercises at home?

Want to follow a program at your own pace, in your own time, in the comfort of your own home?

Concerned about your abdominals and pelvic floor?

YES?!  Then, why not get your hands on a “Postnatal – Pilates on a Page” – Home Workout Sheet!

 

What is “Postnatal – Pilates on a Page”?

Postnatal – Pilates on a Page is a bundle of Pilates exercises suitable for women to perform covering the first 6 weeks after birth, right up to 6 months and beyond.

How many exercises are on each worksheet?

Each Worksheet contains 9 “must-do” Pilates exercises which every postnatal women should do, complete with photos, watch points, visualisations, breathing techniques, and tips on how to perform the exercises safely and effectively.

Who are the worksheets suitable for?

These Postnatal Pilates Worksheets are a fantastic workout for any women new to Pilates, and are also very beneficial for the regular exerciser too, who wants to continue their exercise regime under the guidance of an Ante/Postnatal Instructor.  With Pilates on a Page, you can follow your own Pilates program at home, safe in the knowledge that every exercise on each sheet has been tried and tested, time and time again,  with proven results by Claire Mockridge – an expert in Ante/Postnatal Fitness and Pilates Instruction.

What bundles are available?

You have 2 Worksheet Packs or “Bundles” to chose from, ranging from 0-6 weeks after birth, right up to 6 months after birth and beyond!  Remember, these Worksheets have been designed specifically for you, your changing body and are safe for you, a new mum, to perform.  Each Worksheet becomes progressively more challenging than the previous Worksheet, to ensure you are not becoming too comfortable with your routine, but as these Worksheets are designed with Postnatal women in mind, rest-assured, they are also very safe and effective.

What is covered on each worksheet?

Each Worksheet lists the aims and objectives of each exercise, colour photos showing the movement, clear alignment and action instructions, watch points, visualisations and hints and tips on where and what you should be feeling, to ensure you’re performing the exercises safely and effectively.

0-6 weeks after birth

A set of exercises and stretches suitable for any newly postnatal client to perform to help re-align the core/pelvic floor and her posture after being pregnant for 9 months – phew!  In this Pack, you’ll find core alignment work, gentle stretches/postural exercises which will melt that tension in your shoulders and lower back, and really re-ignite that pelvic floor back into shape!  Great for any women new to Pilates, and also relevant to the regular exerciser too, who wants to ease their way back into fitness under the guidance of an Ante/Postnatal Instructor.

Worksheet 1

A full-body Pilates workout which consists 9 exercises suitable for new mums to perform. If you’ve never done Pilates before, don’t worry – everything you need to know about each exercise is included on each Worksheet eg alignment, breathing, core activation, watch points and of course the main aims/objectives are of each exercise are listed, so you know why you’re doing them.

Worksheet 2

You’re lifting, carrying and bending down far more often than you would do normally at the moment, and this Pack has been designed specifically for you and the demans having a new baby puts on your body. Core/pelvic floor focus, postural-awareness and muscular strength are the main ingredients needed at this stage.

Worksheet 3

If you’ve attended Claire Mockridge’s CoreBaby Pilates Classes or another postnatal-specific session, this Worksheet is an ideal starting point!

Here, you’ll find a really balanced, yet challenging workout which has been designed especially for ladies who have progressed well through the first two Worksheets and are looking for something a little more challenging. You’ll find variations of good old Pilates favourites here, all cleverly altered for the postnatal client.  This Pack focuses on your core and pelvic floor, strengthening your upper back and gaining movement/relieving tension in your lower back.

Worksheet 4

This Worksheet has been compiled, taking into consideration the major anatomical, postural and hormonal changes that have occured in the pregnant body and the demands that motherhood places on it.  Every part of your body gets a workout in this Pilates Pack – legs, shoulders, bottom, abdominals and pelvic floor.  It’s a complete workout which will go a long way in helping you have a speedy, postnatal recovery.

Worksheet 5

Another set of 9 exercises, building on your technique from the previous Worksheets.  Your workout gets slightly more challenging now as you progress through the exercises, but still stays safe and effective.  In this Worksheet, you’ll be releasing tension in your pectoral muscles, strengthening your upper back and really working on combating that rounded-shouldered/hunched-over posture you’ve developed after constant feeding the last few months.  This Worksheet will also test your co-ordination, balance and proprioception as your body starts to return to it’s pre-pregnancy state.

How do I buy a bundle?

Simply select the bundle you would like below:

What happens after payment?

Once you’ve paid using Paypal, you’ll be directed to a link where you have 24 hours to download your Worksheets. Your payment is secure and your Worksheets are downloadable instantly which means, you can get cracking straight away!

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