postnatal pilates — Blog — Nicole Watkins Pilates

Beginner-Friendly Full Body Pilates: Heal Diastasis Recti and Strengthen Pelvic Floor

30 Minute full body postnatal Pilates class that focuses on breath, belly, pelvic floor activation and coordination.

Nicole WatkinsJuly 22, 2024pilates, postnatal pilates, alignment, legs, hips, core strength, pelvic floor, beginner

How much pressure can you take: Core Strength and Control

30 Minute and 3 exercises done 3 different ways for your level of strength, control and coordination.

Nicole WatkinsJuly 15, 2024pilates, postnatal pilates, alignment, legs, hips, core strength, pelvic floor, beginner

Core Coordination: Bridge, Bird Dog, and Plank Routine

20 Minute simple core activation and coordination class. Great for beginners, postnatal, back pain, and sugery recovery.

Nicole WatkinsJuly 8, 2024pilates, postnatal pilates, alignment, legs, hips, core strength, pelvic floor, beginner

Strengthen Your Core and Pelvic Floor with These Simple Exercises

This gentle, postnatal core and pelvic floor workout is ideal for postnatal, post-surgery, beginners, and anyone seeking relief from back pain. Use this routine to rebuild your pelvic floor, breath, and belly strength and coordination.

Nicole WatkinsJuly 1, 2024pilates, postnatal pilates, alignment, legs, hips, core strength, pelvic floor, beginner

Embrace Functional Movement: Strengthening for Everyday Mom Tasks

From lifting kids to loading up your Costco haul, here’s how to incorporate functional movement into everyday life PLUS a 20 minute Pilates mat class to reset you when everything is off - because you’re only human.

Nicole WatkinsJune 25, 2024pilates, postnatal pilates, alignment, legs, hips, core strength, pelvic floor, beginner

Restorative Postpartum Pilates : Rebuilding Your Core from the Inside

This gentle workout incorporates breathwork and smooth movements to help you regain abdominal strength and function, especially postpartum

Nicole WatkinsJune 17, 2024pilates, postnatal pilates, alignment, legs, hips, core strength, pelvic floor, chair, beginner, intermediate

Postpartum Pilates: Gentle Full Body Routine | Great for Moms & Beginners

30-minute gentle pre-Pilates & Pilates mat desgined for postnatal, beginners, and back pain in mind.

Nicole WatkinsJune 11, 2024pilates, postnatal pilates, alignment, legs, hips, core strength, pelvic floor, chair, beginner, intermediate

Stand Tall and Strong with a 15-Minute Standing Chair Pilates Workout

15-minute standing chair Pilates workout! Perfect for beginners and intermediates, this full-body routine requires no floor work and uses just a chair.

Nicole WatkinsJune 3, 2024pilates, postnatal pilates, alignment, legs, hips, core strength, pelvic floor, chair, beginner, intermediate

Build Strength from Your Seat: A Beginner’s Guide to Chair Pilates

This Pilates-inspired seated routine is perfect for anyone looking to start building strength from the comfort of their chair. Ideal for seniors, office workers, and beginners, this gentle exercise video focuses on enhancing muscle tone, improving joint health, and boosting your overall well-being.

Nicole WatkinsMay 27, 2024pilates, restorative, postnatal pilates, alignment, legs, hips, core strength, pelvic floor

The Science of Aging Well: Strengthening Hips and Balance for Vitality

Use this 20 minute routine to challenge and improve your leg strength and balance. Target key muscles like hamstrings, gluteals, and quads for enhanced stability and flexibility.

Hip Workout for Healthy Aging

Practice aging gracefully and building confidence with this kneeling balance workout that focuses on hip range of motion and strength.

Daily Hip Mobility to Boost Pelvic Floor Health

Daily hip stretches for balanced hips and pelvic floor. Great for beginners and post-partum.