For postpartum mums to safely exercise in a physio-led Clinical Pilates mat class beside your baby.
What is our BALGOWLAH
Mums and Bubs PILATES Program?
Our 10‑week Mums & Bubs Program is a supportive space for you to rebuild strength and confidence after birth. Led by a women’s health physio our mat‑based Clinical Pilates classes help you safely reconnect with your body, support your pelvic floor, and move at a pace that feels right for you. With your baby (0–6 months) right beside you, you’ll be surrounded by other local mums, sharing the journey, and feeling part of a community that truly gets it.
Transform Your Life Today
why should you join?
Unlike general mums-and-bubs Pilates classes, this program is led by an experienced women’s health physiotherapist. You’ll be exercising under the guidance of an expert physio who has individually assessed you, understands your goals, and can tailor exercises to suit your needs and stage of recovery. Designed specifically for the postpartum body, these classes support recovery while helping build strength, improve comfort and move with confidence as your baby grows.
The Mums and Bubs Balgowlah program supports postpartum mums in rebuilding strength, confidence, and connection through:
- Personalised physio‑led support: With a maximum of 12 mums per class, you’ll receive individual guidance from an experienced women’s health physiotherapist throughout your recovery and ensure your exercise technique is optimal. Our expert physio will guide you on progressions or modifications based on your level.
- Safe, evidence‑based postpartum exercise: Rebuild strength after pregnancy with expert supervision to support your pelvic floor, core control, posture, mobility, and overall fitness.
- A baby‑friendly environment: Exercise confidently knowing your little one (0–6 months) can stay close by throughout the session.
- A sustainable return to movement: Build an exercise routine that aligns with your postnatal recovery, energy levels, and long‑term fitness goals.
- A warm, local community: Meet other mums in your area, share the journey, and enjoy a supportive space where connection is just as important as the workout
We are ideally located in Balgowlah on the Northern beaches and close to North shore. We provide easy access for mums coming from Manly, Fairlight, Seaforth, Balgowlah Heights, Balgowlah, Manly Vale, Queenscliff, Freshwater, Beauty Point, Mosman and surrounds.
Benefits:
- Experienced women’s health physio-led postpartum clinical pilates mat class
- Safe return to movement following pregnancy and birth
- Tailored exercise focusing on:
- Safe and progressive pelvic floor and core rehab
- Whole body strengthening to support the physical demands of being a mum
- Mobility and breathwork to reduce tension in the body that often comes with motherhood
- Small class sizes with personalised support
- Baby-friendly environment
- Supportive local Balgowlah community for mums
The Mums and Bubs program includes:
Initial Assessment
Begin your journey with our GAP-FREE 30-minute Initial Mums & Bubs Pilates Assessment
- Assessment of abdominal separation
- Ultrasound-guided assessment for your deep core and pelvic floor activation
- Screening for pelvic floor and musculoskeletal concerns
- Fitness and Birth history review
- Please note: internal pelvic floor assessments are not performed in this booking type.
The initial assessment is not needed if a postnatal Physio check has already been completed at SquareOne.
CLINICAL Pilates MAT class (50 MINS)
- Led by our women’s health physio team for all fitness levels.
- Each class incorporates: Pelvic floor exercises, progressive core and whole-body strengthening tailored to your level, postural exercises, mobility and stretches.
- Familiar faces in a sociable class size (max 12 per class).
- You can also view our fees page for further details!
Terms and Conditions
- Term based enrollment
- If joining mid-term, to pay for remainder of the term
- No makeup or rollover classes
- Classes will not run during school holiday periods
- BYO yoga/Pilates mat and items for baby e.g play mat, pram
- Additional exercise equipment (excluding mats) will be supplied by SquareOne
Class Details:
Time: Wednesdays 10:00am – 11:00am
Location: Dancexcel PerformanceLAB : 360–364 Sydney Rd, Balgowlah
Class Capacity: Max 12 participants per class
10 Week terms, 2026 Term Dates:
- 22nd July – 23rd September
- 14th October – 16th December
Ready to begin your postpartum recovery journey in a supportive, baby-friendly environment?
- If you are new to SquareOne or haven’t been in since you’ve had your baby – Book your GAP-free 30min initial assessment
- If you have completed your postnatal physio check with us – you can choose to go straight into classes.
We look forward to you joining us.
how to book
online
Click “Book an appointment.” Select location “Balgowlah” and then select “Assessment for Mums and Bubs Class”.
call us
02 9968 3424
Appointments can be booked online but Balgowlahs classes cannot, call us!
enquire
Use the form in the footer to get in touch – we’ll get back to you as soon as possible.