Join our post natal pilates course - designed to help you transition back to exercise + embrace your new, amazing post natal body! Take at your own pace, from home, any time.
Only $20/month. Cancel anytime. Gain access to over 50+ workout videos after completion of the Post Natal Series on our Duo Online platform.
Feel supported & cared for
Reconnect with your body & feel energised
Create an exercise habit
Do something for YOU
Ease into exercise slowly
Feel educated, inspired and supported as you move through each video
Have the flexibility of exercising from the comfort of your own home
We’ve designed it specifically to be the first form of exercise that you do once you’ve been cleared for exercise by your GP or Women’s health physio.
IT’S SIMPLE: 12-part video series with each video being 10-20 minutes long, so you can add it to your routine with ease.
We have crafted this program to teach you how to:
Breathe with your diaphragm. Why? Diaphragmatic breathing is one of the main ingredients needed to activate your core correctly!
Activate + engage your core. To allow room for Bub to grow in your Uterus during pregnancy, your core muscles actually stretch and thin out! As Bub gets heavier throughout the 2nd & 3rd trimester, there is also increased pressure on your pelvic floor. In this program, I am going to teach you how to regain strength in these muscles.
Embrace life’ daily tasks. Pregnancy can do a whole lot of weird and wonderful things to your body and understandably, you may be feeling different! Even squatting down to pick up Bub from the ground may feel strange in your belly, back or upper body. I am going to support you during this transition period by educating you as I guide you through exercises that are appropriate for you in this moment. I want you to be able to pick up your Bub with ease and strength.
Lay down the foundations to build strength through your entire body. In each video, we will include a new muscle group, so that you don’t feel overloaded. By the end of the program, you will feel comfortable enough to make it through an all body Pilates workout!
Only $20/month. Cancel anytime. Gain access to over 50+ workouts upon completion of your Post Natal Series
HEAR IT FROM OUR CLIENTS
“ATT NEW MUMS! When my women’s health physio suggested I start Pilates post pregnancy at my 6 week follow up, I signed up to Duo’s online classes and completed the post natal series at home. Each class is nice and short so super easy to complete while bub sleeps or enjoys some tummy time next to me! Alex ensures you move through all the movements slowly and safely but you still feel the burn!! Thanks Alex for supporting me back into exercise.”
- Adina. L
I am the owner of Duo Pilates in Brisbane and Creator of the Online Duo Pilates Post Natal Program.
I have been teaching Pilates for almost 10 years now and have a passion for educating, inspiring and supporting Women like yourself during the Postpartum period. Outside of Pilates, I am also a Registered Nurse.
I have spent years supporting Women throughout their pregnancy and after birth with Pilates, and I would love to help you too!
Alex :)
Each Pregnancy and birth experience is so different so it is very important that you have spoken with your GP or Womens Health Physiotherapist and they have given you clearance. I recommend having a pelvic floor and abdominal separation assessment by a Women’s health physiotherapist.
The beauty of this program being online is that you can work through it at your own pace. Each video is roughly 10-20 minutes long and we recommend repeating each video 2-3 times before moving to the next video. You are likely going to be time poor with your newborn so you can work through it as fast or as slow as you like.
The program is centred around pelvic floor, deep core activation and correct breathing. We gradually introduce exercises that are safe for you to complete with an abdominal separation. In fact, many of these exercises are commonly prescribed by Womens Health Physios to Women who have an ab separation. As we progress through these movements, we will provide cues for you to regress if an exercise feels too strong for you.
If you have been told that you have an ab separation of more than 2cm, we advise that you speak with your Women's Health Physio before beginning this program. If you have an ab separation and have already been to see a Women’s health physio and they have recommended that you begin with Pilates, then this program is likely to be safe for you.
Gain access to Duo Online for only $20/month. Cancel anytime. You will also gain access to over 50+ workouts. We recommend completing the Post Natal Series first and then moving on to the other workouts on our platform.
You will need a Pilates small ball and a band. If you don't have these items, we sell them as a bundle on our website.
CLICK HERE TO PURCHASE THE BUNDLE.
We ship across Australia for a $10 flat rate.
If you have cancelled your monthly Duo Online Subscription, you can always rejoin after your second bub!
Our 10 week in-person post natal program is $300 so this online program is significantly cheaper and you can complete each video in your own time and at your own pace.
HEAR IT FROM OUR ONLINE PILATES COURSE CLIENTS
“This program was exactly what I needed to ease myself back into exercise after my c section. Alex’s guide is clear, easy to follow and the quick sessions made it possible to complete with a newborn. Highly recommend!!”
- Hannah. P
