Strong From the Inside™
Postpartum Core & Pelvic Floor Recovery Program
Rebuild your core. Restore your confidence. Move without fear.
Strong From the Inside™ is a guided recovery program designed specifically for postpartum mothers experiencing:
- Pelvic floor weakness or leaking
- Abdominal separation (diastasis recti)
- Core instability or weakness
- Back or pelvic pain after pregnancy
- Fear of returning to exercise
This is not a generic Pilates class or a “do-your-kegels” program. It is a clinically led recovery pathway combining weekly physiotherapy with twice-weekly Reformer Pilates, so your body is supported, assessed, and progressed safely every step of the way.
Who This Program Is For
This program is ideal for you if:
- You are postpartum (weeks, months, or even years after birth)
- You notice abdominal doming, bulging, or weakness
- You experience leaking, heaviness, or reduced pelvic floor control
- You feel disconnected from your core
- You want to return to exercise safely and confidently
You do not need to be recently postpartum. Many mothers join us years after birth once they realise their body never fully recovered.
How the Program Works
You’ll attend our clinic for structured, supervised care that blends hands-on physiotherapy with progressive Reformer Pilates.
Each week includes:
- 1× Private Physiotherapy session (assessment, hands-on treatment, and progression)
- 2× Small-group Reformer Pilates sessions (maximum support and safety)
- Personalised home exercises (10–20 minutes)
We offer two recovery pathways depending on your needs and goals:
- 8-Week Reset Pathway
- 12-Week Complete Recovery Pathway
The Recovery Phases
Phase 1: Reset & Reconnect (Weeks 1–2)
This phase focuses on helping your body feel safe, supported, and connected again.
What we work on:
- Reconnecting with your pelvic floor and deep core muscles
- Learning how to breathe and move without strain or pressure
- Reducing fear around movement
- Gentle strengthening without abdominal bulging or leaking
You’ll notice:
- Improved awareness of your core
- Less tension and discomfort
- A clearer understanding of how to engage safely
Phase 2: Build Strength & Control
Weeks 3–5 (8-week program)
Weeks 3–6 (12-week program)
Here we begin building real strength and control that carries into daily life.
What we work on:
- Improving pelvic floor endurance and coordination
- Strengthening your deep core and hips together
- Supporting your posture for feeding, lifting, and carrying
- Increasing tolerance to everyday loads
You’ll notice:
- Feeling stronger and more supported
- Improved control during daily tasks
- Increased confidence in movement
Phase 3: Strengthen for Life
Weeks 6–8 (8-week program)
Weeks 7–9 (12-week program)
This phase prepares your body for real-world demands and exercise.
What we work on:
- Functional strength and balance
- Controlled movements under fatigue
- Preparing for gym, Pilates, yoga, or running (where appropriate)
- Addressing any remaining pain or confidence barriers
You’ll notice:
- Greater trust in your body
- Stronger, more capable movement
- Less fear of doing the “wrong thing”
Phase 4: Return to Impact & Independence
(12-Week Program Only – Weeks 10–12)
This final phase is for mothers who want a complete recovery and return to higher-level activity.
What we work on:
- Increasing strength and load tolerance
- Preparing for impact-based exercise if appropriate
- Creating a long-term plan to maintain your results
You’ll notice:
- Confidence returning to exercise
- Strong pelvic floor support during higher demands
- Independence and long-term clarity
8-Week vs 12-Week Pathways
8-Week Reset Pathway
- Ideal for early recovery or time-poor mums
- Focuses on restoring core and pelvic floor control
- Builds a strong, safe foundation
12-Week Complete Recovery Pathway
- Best for long-standing symptoms or multiple pregnancies
- Ideal if returning to running, gym, or higher-impact exercise
- Includes advanced strength and impact preparation
Your physiotherapist will help you choose the most appropriate pathway.
Why Mothers Choose Strong From the Inside™
- Clinically led by experienced physiotherapists
- Combines hands-on care with guided Pilates
- Small-group Reformer sessions for safety and attention
- Designed specifically for postpartum bodies
- Focused on long-term recovery — not quick fixes
Ready to Feel Strong Again?
If you’re tired of feeling weak, cautious, or unsure of your body, this program is designed for you.
Book an initial assessment and let us guide you through a safe, structured recovery — so you can move, exercise, and live confidently again.
Program Options & Pricing
Simple, Structured Recovery — With Options That Fit Your Needs
Strong From the Inside™ is delivered as a complete recovery program, not individual sessions. This ensures your care is consistent, progressive, and focused on real outcomes — not guesswork.
🌿 8-Week Reset Pathway
$2,490
(Approx. $311 per week)
Designed for mothers who want to reconnect with their core, reduce symptoms, and build a strong foundation for everyday life.
Includes:
- Weekly private physiotherapy (assessment, hands-on care, progression)
- Twice-weekly small-group Reformer Pilates
- Personalised home exercise guidance
- Ongoing reassessment and support
Best for you if:
- You’re early in your postpartum recovery
- Your symptoms are mild to moderate
- You want expert guidance but have limited time
🌸 12-Week Complete Recovery Pathway
$3,390
(Approx. $282 per week — best value)
Our most popular option for mothers who want to recover properly and return to exercise with confidence.
Includes:
- Weekly private physiotherapy across the full program
- Twice-weekly small-group Reformer Pilates
- Progressive strengthening and load management
- Full reassessment and long-term return-to-exercise plan
Best for you if:
- You’ve had symptoms for months or years
- You’ve had multiple pregnancies
- You want to return to running, gym, or higher-impact exercise
- You want to do this once — and do it properly
Payment Plans Available
We understand that investing in your recovery can feel like a big step — especially as a mum.
Flexible payment plans are available so you can spread the cost over the duration of your program without compromising your care.
Not Sure Which Option Is Right for You?
Your physiotherapist will help you choose the most appropriate pathway after your initial assessment, based on your symptoms, goals, and lifestyle.
There is no pressure to choose — just clear guidance and honest recommendations.
Ready to Get Started?
Your recovery deserves more than trial-and-error exercises.
Book your initial physiotherapy assessment and let us guide you through a safe, structured return to strength — so you can care for your family and exercise with confidence.