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Postnatal Pilates Training in Copenhagen
Rebuild strength and get in shape after childbirth
After pregnancy and childbirth, it is important to rebuild your body with a form of exercise that is both gentle and effective. Our postnatal training (maternity Pilates) strengthens the whole body with a particular focus on the pelvic floor and abdominal muscles, so you gradually rebuild strength, stability, and mobility and get back into good shape.
Small groups and personal guidance
Our postnatal classes are small, so there is time to observe you, adapt the exercises and give you the personal guidance you need.
Your instructor has over 12 years of experience teaching pregnant women and new mothers Pilates. You'll be met where you are, whether you've done Pilates before or are completely new to it.
Our postnatal Pilates focuses on you and your body after birth. Your baby is, of course, very welcome to join, but the training is primarily for you. If your baby needs a nap during the session, there is space for prams in the courtyard.
As part of the course, you also get access to our online postnatal training, so you can train at home when it suits you.
When do you start?
We recommend that you start postnatal training approximately 8 weeks after birth, and only when you have had your postnatal check-up with your doctor. If you are in doubt about when you are ready to start, you are always welcome to contact us.
We live
Pilates Cph is located at Nørregade 26B, right by Nørreport Station. The studio is centrally located and easy to get to from the city centre, Frederiksberg, Nørrebro, and Østerbro.
Matwork Afterbirth
An 8-week course with a maximum of 10 participants.
To vary the teaching, we use different Pilates equipment, each with its own strengths. In the postnatal class, we use, among other things, Springboards (wall-mounted reformers), Barrels, Magic Circles, Foam Rolls, balls, resistance bands, and kettlebells. The equipment makes it possible to support the body when needed, or provide more resistance when you are ready for more challenges.
REFORMER / TOWER AFTERBIRTH
An 8-week course with a maximum of 4 participants.
The class is primarily for those who have completed our Postnatal Matwork or already have knowledge of Pilates.
The Reformer and Tower allow for both supporting the body and increasing resistance in exercises. This makes the training particularly suitable for those who want more challenges, while still allowing the training to be adapted to your level and development.
Matwork Afterbirth
When:
Mon 24 Aug – 12 Oct at 10:00
__________
Tuesdays, 10 Sept – 5 Nov, 10 am
Note! No teaching on 15.10
How many:
Max 10 participants.
Price:
Price: DKK 1,395. Incl. access to
Online Postnatal Exercise
Note! Classes are taught in both Danish and English.
Reformer / Tower Afterbirth
When:
We are constantly creating new teams
How many:
Max 4 participants
Price:
Price DKK 2,495. Incl. access to
Online postnatal training
Note! Classes are taught in both Danish and English.
OnLINE Postnatal training
Train at home when it suits you
Our online postnatal training helps you rebuild your body after pregnancy and childbirth – at your own pace and when it fits into your everyday life with a baby.
The videos are structured so that you can benefit from repeating the same video again and again. Repetition is the best way to build strength, become familiar with the exercises, and get the most out of your training before moving on to the next video.
You only need to use:
1 rug and 1 cushion.
Price:
For 249 kr. will you get unlimited access to our online postnatal training in 7 months.
Train together with your mother's group
If you would like a private postnatal course, you are very welcome to contact us at: info@pilatescph.dk
I joined the postnatal class with a very heavy baby and body aches. I am now on my fourth postnatal class and am stronger than ever.
The postnatal classes are very personal and professional. A place where you receive the best guidance and become stronger and more aware of your body.
Sandra Janischefska
Dorthe helped me remember how strong my body is, and literally re-connected the dots. A great start after giving birth. Dorthe is exceptionally knowledgeable and approachable, but can get tough towards the end of the 8 classes as we begin to gently push our limits.
Having our babies with us is lovely, and they are very, very supportive, but it can be difficult to concentrate.
Rachel Browning
Attending postnatal training has made a huge difference for me. After two slipped discs, Modic changes, and two births, I've struggled to find a form of exercise I could participate in due to pain and reduced mobility in my lower back. But after just a few sessions on the mat, I felt stronger, more mobile, and had less pain. I could suddenly lift my son up from the floor more easily.
It's been pure ‘wow’.
The instructors have been incredibly skilled at adapting the exercises when necessary, and I've felt completely safe to throw myself into the exercises and challenge myself physically – and importantly, mentally.
I can only recommend Pilates Cph. It has a great atmosphere, tough training, and increased body awareness. Christina Wildfang
Journalist
“More than 15 years ago, I took a single Pilates class in Buenos Aires and thought: ‘I must try this again someday.’ Several years later, after I had my daughter, I started postnatal Pilates at Pilates Cph – and you could say I’ve stuck with it.
(…) Pilates gives me body contact and body awareness. I almost never have pain in my back, shoulders, or other parts of my body that are typically strained by many hours in front of a computer. At the same time, it’s an hour for myself.
The small classes and the instructors’ attention mean I get precise corrections, and the atmosphere at Pilates Cph is both relaxed and welcoming. I always feel comfortable.”. Henriette Louise Jakobsen
“I have been attending Pilates Cph's pregnancy and postnatal classes for over a year – and it’s one of the best things I’ve done for myself.
During my pregnancy, Pilates helped me maintain my strength in a gentle way. And when my body was ready after giving birth, Pilates helped me rebuild it comfortably. At the same time, my posture has become much straighter and more attractive.
Pilates Cph is a really lovely place, and Dorthe is one of the best and most competent trainers I have ever met. The training is adapted to how your body is feeling on the day, and Dorthe can always make your body feel better.
I have become both a stronger and a happier version of myself since I started at Pilates Cph.”
Malene
As a new mum, I enjoyed attending the postnatal class where I was able to focus on strengthening my own body, which really needed it. I enjoyed being in a place where there was room for my baby to take up some space too.
Highly recommend this place and the expertise of the instructors. I've been going to Pilates Cph ever since, as my body really benefits from it, and only more so after having a baby, which requires me to stay physically strong. Loulou Iversen
Cand. Mag. and psychotherapist
I started an online postnatal programme after a caesarean section. The feeling of having no muscles and slowly getting stronger and stronger has been amazing. With a small baby, it's been perfect to be able to decide for myself when I had time to exercise. Today I feel strong and have no problem lifting both children at the same time.