Postnatal - Quick Burn (15 mins or less workouts)

Postnatal - Quick Burn (15 mins or less workouts)

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 (15 mins or less workouts)
  • 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.

  • 10 Mins - Core - No Props (Postnatal)

    The primary ab series requires you to have closed your diastasic and be ready to include some more challenging positions and exercises. This workout is done in plank and ask you to find some great shoulder stability and hamstring strength while staying connected to your spine the whole time. Thes...

  • 13 Mins - Core - Block (Postnatal)

    This is a postnatal core workout designed for any woman who has recently closed their ab separation following pregnancy and childbirth. These workouts will challenge your new found connection and safely build strength and endurance to your deep core. These workouts, known as the primary series, f...

  • 14 Mins - Core - Block (Postnatal)

    This is the perfect workout to try if you've recently closed your diastasis and ready to challenge the new found connection! Ali also focuses on reactivating the psoas in the workout. The Psoas is a crucial deep core muscles that requires your attention - a healthy, strong psoas will mean better,...

  • 13 Mins - Full Body - Theraband (Postnatal)

    Ali uses the theraband in every exercises in this workout to create global strength, tone & stability. This workout target the postural muscles of the shoulders and mid back, the sideline of the body & of course a little booty burn at the end!

  • 10 Mins - Back - No Props (Postnatal)

    This workout focuses on back extension - countering the rounding forward of the spine that occurs from the everyday life of a mom! The exercises are done on your tummy - which feels great after not being able to work this way your entire pregnancy! Include back strengthening exercises as much as ...

  • 13 Mins - Legs - No Props (Postnatal)

    As a mom how many times do you squat a day? Countless right! Learning the right mechanics of squatting is super important to ensure you are using your lower body and not your back! This is the ultimate squat workout to make sure you have the leg and butt strength to get you through your day!

  • 12 Mins - Back - No Props (Postnatal)

    During your pregnancy it is really hard to strengthen the back and move the spine in extension - now that you can it's super important you include loads of back extension exercises. Strong back muscles counter the rounding of the spine that occurs during pregnancy, not to mention the hours spent ...

  • 11 Mins - Legs - No Props (Postnatal)

    Toned thighs look good in your skinny jeans and strong legs and butt support your pelvis and provide the much needed endurance when you are out pushing that stroller, rocking that baby to sleep. Join Ali as she targets the lower body to help you look and feel great!

  • 12 Mins - Back - No Props (Postnatal)

    Strengthening your back and working in spinal extension is so so important when you are postnatal - you are carrying a baby around all the time and this can cause a lot of pain if you don't target the muscles along the back line of the body. The amazing Erin takes Ali through a wonderful extensio...

  • 13 Mins - Legs - No Props (Postnatal)

    Getting the tone, shape and most of all strength is super important to postnatal women - Join Ali as she lunges, hinges and curtseys in this thigh and butt workout

  • 14 Mins - Arms & Back - No Props (Postnatal)

  • 10 Mins - Back - No Props (Postnatal)

    The gorgeous Erin returns with another wonderful opening and strengthening back workout! It is so important to make spinal extension a priority when you are postnatal - not only because it will keep you pain-free with great posture but sexy back is back!

  • 14 Mins - Arms - No Props (Postnatal)

    Upper body strength is so important as a new mom - you are carrying, feeding, rocking your bub a lot! This workout targets the muscles of the mid & low back, the shoulders and the back of the arms to ensure you are supported in your role as mama.

    Ali's pic March 7

  • 11 Mins - Legs - No Props (Postnatal)

    Feel lots of internal warmth with this leg workout that also fires up the core.

  • 11 Mins - Legs - No Props (Postnatal)

    Burn thighs burn! A quick leg workout you can do anywhere - anytime! This standing workout targets the butt, quads & hamstrings - queuing core stability first before movement.

  • 11 Mins - Legs - No Props (Postnatal)

    Standing work is an incredible way to not only get a thigh burn on, but a great way to incorporate some cardio into your Pilates and a wonderful way to work on alignment & pelvic floor activation. Join Ali as she combine all the above principles in a short leg series!

  • 13 Mins - Legs - No Props (Postnatal)

    Standing leg work is a great way to add some invigorating cardio to your workout routine - challenge your muscle stamina & physical fitness!

  • 14 Mins - Legs & Butt - Chair or Stool (Postnatal)

    No barre needed for this workout - Grab a stable household chair, the kitchen bench or stool and get moving. Barre work is great way to strengthen the muscles of the butt, legs and even feet. It's also a really good way to include Pelvic Floor activation - lifting and engaging it with every pulse...

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

    This workout will challenge your core stability and muscle endurance as you work all muscles of the body finishing with some much needed spinal extension to counter the rounding forward of the thoracic from breastfeeding and baby carrying.

  • 13 Mins - Full Body - Theraband (Postnatal)

    Ali uses the theraband in this fullbody workout to target the postural muscles of her back and shoulders, strengthen the outer hip and finishes with some deep lower body stretching.

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

    Everybody has access to a wall in their home and today we are using it to challenge our legs, butt, arms and core.

  • 14 Mins - Full Body - Theraband (Postnatal)

    Challenging lower and upper body strength, balance and core connection this is an awesome fullbody workout using the theraband. Why not add a plank at the beginning and then end of the workout for the extra intensity?

  • 14 Mins - Arms & Back - Theraband (Postnatal)