Everything You Need To Know About Our Women's Health Category

Everything You Need To Know About Our Women's Health Category


We created this category so that women can feel seen and supported through these invisible illnesses that affect our day to day lives. Through Han’s work as a physiotherapist in a private practice, she has worked with women with a variety of different health needs. A common experience of these women is that finding the right kind of exercise is incredibly challenging. Reformer classes often cause flare ups, weight training can be painful and regular gym classes can feel like they are doing more harm than good. You know that you need to move your body, but you just aren’t sure how. 

Although everyone is different, there are some precautions and guidelines we can follow to reduce the risk of aggravating your symptoms and to help you to enjoy moving your body. Based on Han’s training, experience and the health guidelines, we have been able to create 6 new categories of classes, specifically designed for women with:

  1. Endometriosis
  2. Period pain
  3. Hypertonic (overactive) pelvic floor
  4. Prolapse
  5. Pelvic Girdle Pain
  6. Abdominal Separation

Each of these conditions requires different modifications and considerations, so the classes vary in each category. We encourage you to use props at home for support and comfort, so please watch the introduction video prior to commencing the classes. 

We are so excited to be launching these new categories in line with International Women’s Day on March 8th. Our goal has always been to enrich the life of our members and to enjoy the benefits of practising regular Pilates. By offering these categories we hope that we can help even more women to enjoy rolling out their mats and moving their bodies.

We are aware of the limitations of online exercise and do not suggest that Our Pilates takes the place of your in-person therapy. Our recommendation is that our classes can be the perfect complement to your face to face appointments and offer you the flexibility and consistency of exercising from home, with the safety and support of Han’s guidance.  It is always best to approach exercise with the support of your medical team and Han is happy to answer any questions you have if you’d like to reach out. 




This selection of classes takes into account the feelings of abdominal pain, lower back pain, hip flexor tightness and groin pain commonly experienced by anyone with endometriosis. As endometriosis is also often associated with an overactive pelvic floor, these classes do not focus on engaging these muscles. The focus of these classes is stretching your hips and spine, relaxing your pelvic floor muscles and moving your body gently. There are a few upper body classes as well for the days you feel like working your muscles without aggravating your endo symptoms. It is common for symptoms to vary over the course of your cycle and due to other external and internal factors, so you are more than welcome to enjoy any of the classes on our platform when you are feeling up to it. Use this selection to keep you moving on the days, weeks or months where you need to be gentle on your body. 


Period pain:

When you feel bloated and sore, often the last thing you want to do is exercise. However, we know that exercise can actually help with pain and boost your energy and mood. These classes have been selected to keep you moving throughout the phases of your cycle. By avoiding abdominal work and focusing on stretching out your hips and spine, you will feel comfortable throughout these classes and energised by the end. It’s important to listen to your body and modify the way you move, without stopping movement altogether. This selection of classes is for the days or weeks where you’d prefer to be on the couch with a hot water bottle, but know you’ll feel so much better if you roll out your mat. 


Hypertonic (overactive) pelvic floor:

When you have trouble relaxing your pelvic floor muscles, regular Pilates can often make the issue worse by focusing on turning these muscles on. This selection of classes avoids engaging the pelvic floor and instead focuses on relaxing these muscles and stretching the muscles nearby (hip flexors, glutes, adductors and hamstrings). There are classes to stretch and strengthen your upper body, hip opening classes and whole body stretch classes. I also suggest taking a minute to do 10 deep breaths, focusing on relaxing the pelvic floor, at the end of each class. Follow the guidance of your pelvic health physiotherapist and monitor how you feel 24 hours after your class. If you notice an increase in your symptoms or pain, we suggest stopping and seeing your physio for specific advice. 



If you have been diagnosed with a prolapse, you may feel a little unsure about what exercise is safe for you. There are certain exercises and types of activity that place more pressure on the pelvic floor and can therefore worsen your prolapse symptoms. This set of classes avoids exercises that increase your intra-abdominal pressure (crunches, table top, planks), high impact exercises (hopping, jumping) and any wide squats. Not only do we avoid the exercises that can be aggravating, we also focus on strengthening the pelvic floor, deep core and gluteal regions to help improve your symptoms. Follow the guidance of your pelvic health physiotherapist and monitor how you feel 24 hours after your class. If you notice an increase in your symptoms or pain, we suggest stopping and seeing your physio for specific advice. 


Pelvic Girdle Pain:

PGP is experienced by many women during pregnancy and can really affect your day to day life. Characterised by pain felt at the front and/or back of the pelvis, there are varying levels of severity of this condition and an assessment by a physiotherapist is always recommended. If your pain is more mild and you have been cleared to exercise, with modifications, then these classes are going to be great for you. By avoiding deep squats and any single leg exercises, the risk of aggravating your pain is very low. However, it is important to speak to your doctor or physio first, have a towel or cushion around for support and pay attention to how your pelvis feels during, immediately after and 24 hours after your class. If you experience an increase in pain at any of these points, we suggest you stop and see your doctor or physio again. 


Abdominal Separation:

After giving birth, your abdominal separation will be assessed to determine whether it sits within a normal range (around 2 fingers width or less). Most women will experience some degree of abdominal muscle separation after pregnancy, but with time, compression and some activity modifications, this will not cause you any issues. Our Postnatal program is perfectly safe for you to commence after your 6 week check. For women who are diagnosed with an abdominal separation of greater than 2 fingers, you may need to be a little more careful with your exercises and modifications. Follow the advice of your physio who will work with you more specifically to build up your deep core muscle control. This selection of classes avoids sit ups, crunches, planks and heavy lifting, so you can feel safe working through them while you work with your physio as well. 

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