Postnatal - Quick Burn

Postnatal - Quick Burn

These collection of Postnatal Pilates workouts are targeted, body focused workouts that you can do in 15 minutes or less! Quick Burns - No Excuses. These are safe and effective workouts you can do at any stage of your recovery.

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Postnatal - Quick Burn
  • NEW! 15 mins - Standing Workout - No Props (Postnatal)

    Join Ali for some lunges, knee repeaters & sumo squats. Get your heart rate pumping!

  • 9 mins - Bridging - Small Ball (Postnatal)

  • 15 Mins - Posterior Chain - Foam Roller (Postnatal)

  • NEW! 12 Mins - Butt - No Props (Postnatal)

    Join Ali to fire up your booty, whilst building shoulder & core strength in this `all fours series

  • 16 Mins - Lower Body - Foam Roller (Postnatal)

    Join Ali to work your low abs, glutes and hamstrings all in under 20 minutes! Ali will get you bridging, toe- tapping and donkey kicking your way to strength and length

  • 12 Mins - Postural - Theraband (Postnatal)

    A beautiful upper body workout to strengthen and stretch to help counteract mama posture. Ali will work you in high kneeling and all-fours so fold your mat over if you need more cushioning for your knees.

  • 12 Mins - Upper Body / Core - No Props (Postnatal)

    Ali will be working the upper body but also connecting through the core in this quick burn

  • 12 Mins - Glutes - Ankle Weights (Postnatal)

    Use an ankle weight to super charge this quick booty burn

  • 11 Mins - Core - Small Ball (Postnatal)

    Join Ali to mindfully & safely connect to your core to build back your strength

  • 11 Mins - Full Body - No Props (Postnatal)

    A true full body workout Ali targets throughout the body in both stability and mobility. She challenges your core connection throughout the workout moving from All Fours, High Kneeling, Front Support and finally on her back. A great workout to do on it's own or in combination with perhaps another...

  • 8 Mins - Core - No Props (Postnatal)

    The all fours position is a great place to challenge not only your deep core connection but the stability of your shoulders, spine and pelvis. This workout is good for a postnatal woman who has closed her diastasis & wants to challenge the connection.

  • 15 Mins - Butt - Small Ball (Postnatal)

    Fire up your glutes and lift your booty using the small ball for added challenge. A strong outer hip and glute max play a super important role in the stabilization of the pelvis.

  • 11 Mins - Butt - Theraband & Small ball (Postnatal)

    In this video Ali does a well know physio series of exercises that helps balance the pelvis out and relieve symptoms associated with SI joint pain and Pubic Symphysis Pain. If you have any pelvic pain during and after your pregnancy this is a fabulous series to do to help strengthen the muscles o...

  • 12 Mins - Arms - Theraband (Postnatal)

    This workout isn't just about working the vanity muscles of the arms - biceps & triceps - but it also targets the postural muscles of body to stabilize the shoulder blade & open the chest. Great posture not only makes you look better - but it's proven to have great results for self esteem and mood!

  • 10 Mins - Legs - No Props (Postnatal)

    This standing leg workout moves through squat and lunge series to - strengthening the front and back of the thighs and into the glutes. Always relying on a deep core connection Ali finishes the workout with some challenging lunge balance exercises.

  • 13 Mins - Core - Small Ball (Postnatal)

    Join Ali as she challenges her abdominal connection with the small ball. There is a lot of flexion in this workout so if you have not completely closed your diastasis make sure you do that first and then return when you're ready!

  • 7 Mins - Core - No Props (Postnatal)

    The goal of this quick core workout is to perfect your pelvic tilt and challenge the low belly connection. This workout is good for any moms who have closed their Diastasis and are able to keep their belly puling in throughout the entire workout! Less than 10 mins!!

  • 14 Mins - Core - Small Ball (Postnatal)

    Our abdominal muscles stretch more than 50% during pregnancy so as we begin to retrain them we not only have to close the separation but also work to shorten all the different layers of muscles. Join Ali for this workout using the small ball as she works to find reconnection and tone for her 6 pa...

  • 9 Mins - Core - No Props (Postnatal)

    Once you have closed your separation you need to focus on shortening up the more superficial layers of the abs - the 6 pack and obliques. This is a wonderful workout to begin that process. If you feel any tugging on the midline or are unable to stay connected in any of the exercises - stop and co...

  • 8 Mins - Core - Block (Postnatal)

    This is a quick workout to target the core in a primary abdominal series that focuses on the fundamental exercises but challenges the connection by being in tabletop. This is the perfect series to do at the beginning of your workout to help you find that pelvic stability and connection to the bod...

  • 8 Mins - Core - Block (Postnatal)

    As your abdominal strength grows you will want to challenge your core connection in different positions - this workout does the fundamental exercises you've been working on but challenges you by doing them in table top. These workouts, known as the primary series, form the foundation of your core...

  • 14 Mins - Core - No Props (Postnatal)

    Oh Yeah - you've been working so hard to close that diastasis and you're now ready to move on from the primary series to some more challenging ab exercises and positions - one of Ali's favorite core workouts this takes you from standing all the way down to roll-ups and even teaser! Modifications ...

  • 13 Mins - Core - Block (Postnatal)

    This is the perfect workout for you to do when you have closed your diastasis and wanting to challenge the connection of the TVA and pelvic floor whilst also beginning to shorten all the other abdominal muscles. These workouts, known as the primary series, form the foundation of your core reactiv...

  • 9 Mins - Core - No Props (Postnatal)

    This is a wonderful core workout to build towards once you have done all the hard work of closing your separation, completing the primary series and feel ready to include some more challenging flexion. This workout is preparing you for your return to the complete Pilates abdominal repertoire.