Postnatal Pilates

A safe, supportive class to help you recover, rebuild strength and reconnect with your body after birth.

Is this class for you?

This is a mums only class. No babies in this one, just you and an hour to focus on yourself.

Postnatal Pilates is designed to help you rebuild strength from the inside out, with a strong focus on your pelvic floor, deep core muscles, posture and overall recovery after birth. It's also a space to breathe, reconnect with your body and be supported alongside other mums who understand this season of life.

This class is for you if:

•You've recently had a baby and want to return to movement safely and gradually
•You want to rebuild core strength and support your pelvic floor recovery
•You're looking for guided exercise that feels supportive, not overwhelming
•You want to improve strength, posture and stability for daily life with a baby
•You want an hour to focus on yourself and feel more like you again

Suitable from around 6 weeks after a vaginal birth and 8 weeks after a caesarean birth.

Safe for your recovery

Every exercise in this class is specifically designed for the postnatal body. Your teacher understands the physical changes that come with pregnancy, birth and recovery, and will support you based on where you are in your healing journey.

Whether you're rebuilding strength after a vaginal birth or caesarean, easing back into movement after time away from exercise, or navigating changes in your core and pelvic floor, this class is designed to help you move safely and confidently.

If you have specific concerns around abdominal separation, pelvic floor symptoms or caesarean recovery, please reach out before your first class so we can guide you with the right modifications and support.

If you have any medical concerns, please consult your care provider before starting postnatal exercise.

What to expect?

Arrive a few minutes early so you can settle in before class begins.

This class is calm, supportive and technique focused. You'll move through controlled, low impact exercises designed to reconnect you with your pelvic floor, deep core muscles, posture and overall body strength after birth. The pace is steady and everything can be modified depending on how your body is feeling that day.

You'll receive clear guidance and corrections throughout the class, helping you move safely and build confidence in your body again. The focus is always on quality of movement, not intensity.

Many mums say this class becomes an important part of their weekly routine. It's an hour to focus on yourself, reconnect with your body and leave feeling stronger, calmer and more supported.

Gallery

Inside the studio

Women rebuilding core strength in a postnatal pilates class in Lane Cove

Postnatal pilates student doing pelvic floor and core activation exercises

Group postnatal exercise class with medicine balls at Evolvere studio

Postnatal pilates class doing controlled leg exercises on mats

Our Team

Meet your teacher

Tatiana

Postnatal Pilates Instructor & Studio Owner

Yoga & Pilates InstructorPostnatal DoulaBirth DoulaChildbirth Educator

Tatiana founded Evolvere and has been teaching yoga, Pilates and barre in Sydney for over 14 years. Her work focuses on helping people move through different stages of life with greater confidence, strength and body awareness. Her approach is calm, practical and hands on, combining movement with real-world support and education. She teaches Postnatal Pilates.

Book a class with Tatiana

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Testimonials

What our members say

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Tatiana's post natal classes are fantastic. She is so knowledgeable and coming here every week became an important part of my routine on parental leave. It's a peaceful and relaxed place to bring your baby and such a good way to feel strong again after pregnancy.

Joanna Janu

“I've been attending Evolvere for classes since I was about 4 months pregnant and now go with my 8 month old bub! I feel strong and confident in my postnatal body and Evolvere classes have hugely contributed to that feeling.”

Evolvere Member

“Evolvere offers a great variety of classes in a gorgeous studio. I'm loving the post natal Pilates with Tatiana. I definitely recommend for any mamas wanting to feel strong again after pregnancy!”

Caroline Hill

FAQ

Common questions

From around 6 weeks after a vaginal birth and 8 weeks after a caesarean, with clearance from your GP or care provider.

This is a mums-only class so you can focus entirely on yourself. If you want to bring bub, our Mums & Bubs classes are designed exactly for that.

Completely fine. The class is designed for postnatal recovery first. Your teacher will guide you through everything. Check our new students page if it's your first time at the studio.

A mat (mats available to hire at the studio), a water bottle (filtered water available) and comfortable clothing you can move in.

Yes. Please reach out before your first class so we can talk through your situation. The exercises in this class are specifically designed to support abdominal healing.

There's limited street parking on Austin Street. The Lane Cove Market Square car park across the road offers 2 hours free, and the Lane Cove Canopy car park is a 4-minute walk away.

Yes. Tatiana runs a virtual Postnatal Pilates session for mums who can't make it to Lane Cove. Check the timetable for the current schedule.

Rebuild from the inside out

Join us at Evolvere in Lane Cove and support your recovery with care and guidance.

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