Postnatal Restore

A simple movement routine for mums ready to rebuild core strength.

This program is for all mums, regardless of "how postpartum" you are. Start it at 8 weeks after birth or two years.

If you feel like your core is weak, your posture has changed or just feel off - then this program is a perfect starting point to getting into a routine.

Liftetime access. Take it at your own pace. Chat included.

39€

You know you want to start moving again.

You just don't know how to make it work.

Maybe you've been thinking:

"I don't know where to begin after birth."

"How do I know if I'm doing it correctly?"

"What should I be doing and what should I avoid?"

"I don't have an hour to work out."

"I don't have much space at home."

"I used to exercise all the time. Why does it feel so hard now?"

I've been there too. After two births, getting back into movement isn't simply about knowing which exercises to do.

It's about figuring out how movement fits into your new life and making sure what you're doing helps you recover.

That's what Core Restore is designed for.

The program follows a simple progression:

BREATHE

Reconnect with your breath and begin rebuilding your awareness of your core and pelvic floor.

CONNECT

Learn how to work with your deep core and build confidence in how your body feels and moves.

MOVE

Gradually progress into full-body Pilates, strength and low-impact intervals.

What's Included

4 weeks of progressive Pilates

A clear routine that takes the guesswork out of what to do each week.

Breath + core connection

Build awareness of your breathing (week 0), deep core and pelvic floor (week 1 + 2) before progressing into more challenging movement (week 3 + 4).

Start gently and gradually build strength, stability and confidence.

Minimal equipment

Start with a mat. Add light weights, a glute band, Pilates ball or ankle/wrist weights as you progress.

Do it in your own time

No live classes, no set schedule, no pressure to keep up. Press play when it works for you.

And reach out to me via chat if you have questions!

Course Overview

    • Welcome to the program
    • How to use your breath
    • Setup of each week
    • Checking in & setting an intention ✨
    • Hydration 💧
    • A note on nutrition 🥑
    • My approach to movement in early postpartum
    • C-section mobilisation + tips
    • Walking after birth
    • Breathwork and mobilisation exercises
    • Day 1: Settle. Breathwork + gentle core (15 min)
    • Day 2: Rest or walk
    • Day 3: Wake Up. Breathwork + glutes (15 min)
    • Day 4: Rest or walk
    • Day 5: Open. Breathwork + upper back (15 min)
    • Day 6/7: Rest or walk
    • Day 1: Anchor. 20 mins Core + Obliques
    • Day 2: Rest or small walk
    • Day 3: Root. 25 mins Pilates, lower body focus
    • Day 4: Rest or walk
    • Day 5: Carry. 20 mins upper body focus
    • Day 6/7: Fire. Optional extra: 15 min low impact cardio
    • Day 1: 30 min Pilates Sculpt
    • Day 2: Rest or walk
    • Day 3: 30 min Pilates Strength
    • Day 4: Rest or walk
    • Day 5: 30 min Pilates x Intervals
    • Day 6/7: Rest, walk or longer workout
    • Day 1: 30 min Pilates Sculpt
    • Day 2: Rest or walk
    • Day 3: Pilates Strength
    • Day 4: 20 min Pilates x Boxing Intervals
    • Day 5: Rest or walk
    • Day 6/7: Rest, walk or longer workout
    • Well done!
    • 60 min Pilates Sculpt
    • Recover. Stretch + release (30 mins)

Created for mums, by a mum

I became a Pre and Postnatal Pilates and Barre Instructor and Corrective Exercise Specialist after my first pregnancy because I had no idea how to train during it, or after it.

I'd spent years working in tech and exercising regularly. Then I had a baby and the overwhelm crept in. Everything I found postnatally was either too intense too soon (I got mild prolapse from it), not adapted for a body that had just given birth, or so vague I had no idea if I was doing more harm than good.

So I got certified and built what I needed myself, and then tested and refined it across 50+ private clients.

Now I design programs for women who were active before and just want to feel strong in their bodies again. Women who are time-poor, career-driven, and want movement that's safe, progressive, and genuinely enjoyable, without it taking over their day.

If that's you, you're in the right place.

Testimonial

I did the postnatal pilates program with Emma and it was amazing. She is very attentive to any special needs (c section for example) and managed to push us while still feeling completely safe during recovery from birth. The classes are fun, varied, the right level of tough and she is just super nice! Can 100% recommend :)

Susie

Who this is for:

• You had an uncomplicated birth (vaginal or c-section friendly!)
• You’re ready to rebuild gently and properly, but don't know where to begin
• You feel disconnected from your core and pelvic floor

This isn’t for you if:

• You’re experiencing pelvic pain, heaviness, or signs of prolapse
• You have a significant abdominal separation you haven’t had assessed
• +2 degree tearing during labour

Exercise after birth is beneficial for most women but individual recovery varies. Please consult your GP or midwife before starting if you had a complicated birth, cesarean (for scar mobilisation), significant abdominal separation, pelvic organ prolapse, or any other birth-related complications. When in doubt, always check with your healthcare provider first.

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Postnatal Core Restore Program

Course

39€