The Post Natal Hub was created to give women the support needed after giving birth, to heal and prevent postnatal symptoms such as poor breathing, pelvic floor dysfunction, and joint pain. I recommend you complete a minimum of 3 months of continued support before continuing onto the pilates membership or previous enjoyed activities.
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1
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Welcome
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How To Cancel Your Account
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How To Sign Into Your Account
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2
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Full Lesson Grab a cuppa!
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3
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Props Needed For Class
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6TH FEB 6.30PM DUBLIN TIME /30MIN
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4
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10th October (pelvic floor work, spinal mobility, breathing & core work, hip and pelvis mobility )
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19th October (peliv floor, breathing, heel slides, illiac pullbacks, roation, scap pro & retraction)
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24th October (breathing, core, side bends, hamstrings)
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3rd Nov ( Supine Breathing, Side lying work, hands and knees breathing, core)
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7th Nov ( foot work, supine breathing, hands and knees breathing, core & side planks)
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15th November (breathing, feet, core, spinal mob, hamstrings & inner thighs)
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21st November ( standing glute and foot work, hands and knees breathing, spinal mobility, pull backs)
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5th December (Chair chair and standing hinging and breathing, mat core work)
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14th Decemeber (Leg slides, hands and knees breathing, knee rolls and standing glute hinging)
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20th December (rock back breathing, hamstrings, core and foot work)
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Pre record week 26th-1st Dec
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Pre record 1st-8th Dec
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10th Jan ( Hands and knees and side lying breathing & supine and side lying core)
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17th Jan ( hands and knees breathing, core, spinal mobility, standing glute and foot work, knee rolls & side planks)
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Jan 24th (hands ans knees, supine breathing with feet elevated, hamstrings, inner thighs and side bends with rotation)
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31st Jan Recap of exercises (standing/lying down)
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5
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DAY 1 (Chair breathing / rolls downs)
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DAY 2 (Side lying breathing focused)
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DAY 3 (rock back breathing, spinal rolls and ribcage mobility exercise)
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DAY 4 (Supine and prone single sided breathing exercises, getting the ribs to internally rotate)
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DAY 5 (Standing breathing + foot work, and knee slides + breathing )
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DAY 6 (cross body connect supine, rotations and rock back)
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DAY 7 (Supine breathing and knee rolls)
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6
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Pelvic Floor Functions
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What Is A Kegel? How Do You Do A Kegel, And Different Levels Of A Kegel
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5 Minute - Relax & Strengthen Pelvic Floor Visualisation Exercise
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5 Minute - Strengthen PF muscles exercises
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How To Isolate Front & Back PF Muscles
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7
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20 Minute Body Scan Meditation
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20 Minute Visualization Meditation For Anxiety
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8
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Intro - How It Works
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Test 1 - Photos
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Test 2 - Supine Breathing
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Test 3 - Supine Breathing + Brace
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Test 4 - Hands And Knees Breathing
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Test 5 - Checking For Diastisis Recti
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Additional products
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All Courses
15 Minute Live Morning Weekly Standing Routine
Access a new 15 minute routine on your dashboard every Monday. Each routine is designed at 15 minutes to fit into your busy day, helping you to reset your body. Classes will improve alignment of the body and how you move and breath daily.
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All Courses
Breathe Well Challenges 1.0, 2.0 & 3.0 (Package)
29 Lessons €11,95 -
All Courses
7 Day Pilates Challenge
9 Lessons €6,99 -
All Courses
The Pilates Membership
182 Lessons €19,95 / month with 3 day free trial