Postnatal Pilates
With Emily Judd
Reconnect with your body, rebuild strength, and feel confident in your movement after pregnancy with this thoughtfully designed Postnatal Pilates program. Led by Pilates instructor and certified postpartum corrective exercise specialist Emily Judd, this 4-class series focuses on restoring core and pelvic floor strength, improving posture, and rebuilding full-body stability through targeted Pilates exercises and guided breathwork.
Learn proper alignment, pelvic floor engagement and release, and effective core-strengthening techniques through movements like bird-dog crunches, dead bugs, toe taps, and more. Each class builds on the last, gradually increasing in intensity as your strength and confidence grow. Best of all, there's no rush! Repeat classes as often as you need and progress at a pace that feels right for your body.
Whether you're easing back into exercise or looking to rebuild strength and mobility after childbirth, this supportive program will help you feel stronger, more stable, and supported throughout your postnatal journey.
**Optional props:** Pilates ball (or yoga block/rolled towel), light-to-medium resistance band, and exercise mat.
**Important:** Begin only when you are at least six weeks postpartum and have been cleared by your healthcare provider for exercise.
One-time purchase. No membership required. Lifetime access.
Or get this program +700 classes with YA Membership.
Pilates Program
Took this Program
Pilates ball or yoga block, resistance band (all optional)
Lifetime Access
Is this program for you?
Finding your strength again after childbirth is a journey, and this program is designed to support you along the way. Ideal for anyone at least six weeks postpartum and cleared for exercise, these approachable Pilates classes help you rebuild core and pelvic floor strength, improve posture and mobility, and feel more connected to your body. With gradual progressions and the freedom to move at your own pace, you'll build strength and stability while honoring your body's unique recovery process.
One-time purchase. No membership required. Lifetime access.
4 Classes to Rebuild Strength Postpartum
2 minutes
Intro
Start by watching this short Introduction video to learn how to approach this program, what you'll need, and how to get the most out of it.
37 minutes
Foundation Workout
Explore and establish a mind-body connection, learn about the pelvic floor, and explore guided breathwork and gentle stretches for flexibility and mobility in this Foundation class. Then jump into your workout, where you'll learn basic Pilates exercises and strengthening movements to activate your core and begin to build strength. Remember that you can repeat this workout as long as you need to in order to feel safe and strong in your body to progress to the next class. There's no rush! So take your time and honor your body.
30 minutes
Class 2
Welcome to Class 2! You are making great progress! Get ready to practice familiar breathwork and exercises from the Foundational Workout, as we begin to turn up the volume, going a bit deeper and moving a bit faster. This workout also includes some resistance training to increase the intensity and strengthening benefits.
30 minutes
Class 3
Class 3 means that you are officially halfway through the program! In this workout, we will increase the intensity as we continue building strength and mobility. This workout adds on to the exercises and movements from the previous workouts, so you'll be familiar with the moves but prepared to build even more strength. Keep it up! You are doing a great job!
35 minutes
Class 4
Welcome to your fourth class! This workout speeds up the exercises even more to increase your heart rate and build endurance. As the final class in the Post-Natal Pilates program, it features the highest intensity and incorporates all of the principles you've learned in the previous classes. Remember that you can keep coming back to this class and program to build and maintain full-body strength and mobility.