Jane
Wake
Studio

This Pilates Flow (NOT Postnatal specific) is a simple sequence that will hit all the areas you need to release while giving you a core and upper body workout. It's perfect to do post running/walking/working out as well as a stand alone session. It doesn't require any equipment so easy to do on holiday or whilst away on business or otherwise. If you need to work on your mobility you could do this daily or every other day, alternating with another workout in your programme. Such as Functional strength & cardio sessions, 'The Fit Circle', 'Switch it up' or the Easter or Christmas holiday workouts in the On Demand/holiday channels.

This is a shortened version of our flow sequence (NOT postnatal specific) that simply picks out moves to emphasise mobilising hips, back and legs. This is ideal to do if you know you are tight in these areas or for pre/post running/working out. If you need to work on your mobility you could do this daily or every other day, alternating with another workout in your programme. Such as Functional strength & cardio sessions, 'The Fit Circle', 'Switch it up' or the Easter or Christmas holiday workouts in the On Demand/holiday channels.

This video is an advancement for anyone who wants to further strengthen their core , particularly the abdominal wall and the fascia, called the linea Alba that runs between the muscle sheath. As this is an advancement, it's important to have talked to Jane or another team member about this video before starting it to make sure it's suitable for you. You can contact us via the chat on the app or via the postnatal group in the Strong Sisterhood forum. If you are doing our Bespoke programme, you can talk to Jane about this in your mentoring sessions.

This is a simple and fast version of our Functional workouts incorporating 4 exercises that allow you to really focus on technique and core control. Please make sure you have done some of our other functional strength workouts before doing this one as this goes at quite a pace and you need to be confident you can a) feel your pelvic floor b) comfortable with moving fast from one move to the next.

This is a short workout for any one who needs to take it a little more gently. This could be just because of how you are currently feeling or because you simply don't have the time to do any more. It combines strength & Pilates for your core, hips and legs. It's always good to remember that doing something little and often is so much better for us, particularly when you are busy or really lacking energy. Try to do this more frequently than the longer workouts - aiming for x 5 a week. When you start to feel it getting easier, attempt the longer Pilates sessions in your programme, then attempt the Cardio and Strength workouts.

This videos has been specifically designed for anyone who has concerns about their pelvic floor or is suffering from pelvic organ prolapse. As well as being a workout in itself, it provides alternatives to lots of moves in our regular classes that you may struggle with. From Pilates through to Fit Circle and Strong, learn some safe techniques that help to get your pelvic floor moving safely & strongly.

Need to keep your hips and pelvic floor moving? Try these techniques for options you can do around the house and during every actions. this is vital for anyone who is struggling to feel their core moving or suffering from hip and lower back pain. Go through the techniques to see which ones work for you and use them daily.

This is a 10 minute workout with specific exercises that you can follow frequently. The sequence takes 3 exercises - in this case - Pelvic Floor Lifts, Bridging and Heel Lifts. This gives you a real focus on your PF, Glutes and lower abdominal area. Doing this video a minimum of 3 x week will really start to give you improvements. Build up to doing 5 x a week. It's important to note that exercises like the bridge can be very intense and it's important to start off doing just 4 - 6 reps of each and gradually progress and to STOP if you experience any discomfort or pain. Always discuss any issues you may have in your mentoring sessions. There are 3 levels on this video. Start with level one on a 4 - 6 repetition base. When you can do 12 - 20 repetitions easily, you are ready to move onto the next level. Start doing this every other day, assessing how you feel the following day before doing again. You may need to combine these workouts with some release work - such as the Everyday PF/Hip Release video.