A 6-Week Online Course · Lifetime Access
A progressive postnatal Pilates mat course that rebuilds core, pelvic floor and whole-body strength — at your own pace, in your own home, guided every step by Natasha.
The course
Six weeks. Six progressive lessons. Each one builds on the last, moving from awareness and activation to whole-body strength and confidence. No "feeling the burn." No bouncing back. Just an intelligent, breath-led rebuild rooted in classical Pilates and everything I've learned in over a decade teaching new mothers.
What matters most
Healing before intensity. Function before aesthetics. Connection before load. Every session of this course is built on these non-negotiables.
Lateral rib breath, pelvic floor lift and full release, and deep transversus activation. We retrain the system — not just strengthen it.
Awareness, alignment and gentle activation come first — supportive whether you're navigating diastasis, pelvic floor dysfunction or C-section recovery.
Real-world movement: lifting baby, feeding posture, carrying car seats, getting up off the floor. Strength that solves real problems.
Each week adds load, coordination and time under tension — but only when your body is ready. Cues throughout tell you when to progress.
The 6-week journey
Week
01
30 min lesson
Awareness and activation.
Begin where every postnatal body needs to begin — with breath. We awaken the diaphragm, lift and fully release the pelvic floor, and gently re-introduce the deep core. Slow, supported, mostly lying down. This is the foundation everything is built on.
Focus · Breath · Pelvic floor · Deep core awareness
Week
02
35 min lesson
Build control without strain.
Now we add gentle limb movement layered over the breath and core engagement you built last week. Neutral spine becomes your home. Coordination is the work — not effort.
Focus · Neutral spine · Limb dissociation · Posture
Week
03
40 min lesson
Hold stability for longer.
Your nervous system is starting to trust you again. We hold positions longer, add a touch of light resistance (a band if you have one) and begin building real postnatal strength — without ever forcing.
Focus · Time under tension · Light load · Endurance
Week
04
40 min lesson
Controlled movement through range.
We come up off the floor. Standing patterns and flowing sequences build the strength you actually need — for lifting baby, carrying car seats, and getting up off the floor a hundred times a day.
Focus · Standing work · Flowing sequences · Functional patterns
Week
05
45 min lesson
Whole-body coordination.
Everything starts to come together. Upper and lower body work in concert. We add a little instability — and resistance bands if you have them — to challenge the deep stabilisers in a real-world way.
Focus · Upper + lower body · Mild instability · Resistance
Week
06
50 min lesson
Prepare for life beyond the course.
The final week. A little more intensity, more flow, more sustained work. You'll leave the course knowing how your body wants to move — and ready to step back into regular practice with confidence.
Focus · Continuous flow · Endurance · Confidence
"The same intelligent practice I bring to my retreats — distilled into a course you can do at home."
Natasha Fewings
Inside every session
1
Check-in
2–3 min
Breath + body awareness
2
Activation
8–10 min
Pelvic floor + deep core
3
Main Set
15–25 min
Strength + mobility
4
Integration
5–10 min
Functional flow
5
Release
3–5 min
Stretch + down-regulation
Enrol today
One payment. All six lessons unlock immediately. Practise at your own pace, return to any week as often as you like.
£49
One-time · GBP
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