16/05/2026
At 6-9 months postpartum, it’s time to reconnect your core, glutes, and pelvis with a little more challenge—safely and mindfully, while also building upper body strength and full-body coordination.
Here are 3 Reformer progressions to try:
1️⃣ Seated Arm Reach
Sit tall and lengthen through the spine, stacking head, rib cage, and pelvis. Inhale to prepare, then exhale to reach the fingertips forward and slightly up to chest height. Move slowly as you return, maintaining control and alignment throughout.
2️⃣ High Kneeling Lift
From a tall kneeling position, reach the arms forward and use your glutes and hamstrings to lift the body into high kneeling. Maintain a strong, stable spine as you rise, then slowly lower back down with control. Focus on keeping that “zip” from p***c bone to lower belly.
3️⃣ Reformer Plank to Lunge Progression
Place the hands on the bar with shoulders stacked just above or slightly behind the wrists. Press the carriage out to find a full plank position, keeping the chest open and spine stable. From there, progress into a standing lunge, extending the arms forward or adding rotation to challenge deep core stability while maintaining control through the hips and pelvis.
Tip: Start simple. If anything feels too demanding, reduce the range of motion or keep the arms closer to the body. Breathe with control, and prioritise stability over intensity. Strength builds through consistency and awareness.
🤍 Ready to progress safely? Book your postnatal session at SmartFit Pilates and enjoy 50% off your first class. Our internationally certified pre- and postnatal instructors are here to guide you back to strength with care and confidence.
