Postnatal Pilates in Berlin Weißensee

Postnatal Pilates at Soulstone is run with Within Female Health and led by Sandra Astruga, a physiotherapist specialised in pelvic floor and women's health. That background shapes the whole class. This is recovery work with a clinical foundation, delivered as movement rather than as a treatment session.

The class rebuilds in order. Breath and pelvic floor first, then deep core, then whole body strength. That sequence matters, because the fastest route back to feeling strong is rarely the one that starts with the hardest exercises.

It is equipment free apart from small props, so everything you learn is something you can repeat at home in ten minutes while the baby naps.

We start with breath and pelvic floor awareness, which for a lot of people is the first time anyone has explained clearly what should be happening and when.

From there, controlled core work, glute and hip strength, and upper back work for the posture that feeding and carrying tend to create. Movements are slow and precise. The point is not to be exhausted at the end, it is to be connected to the right muscles at the right time.

Small props come in where they help: a Pilates ball, a band, ankle weights, a cushion for support. We finish with mobility and release for whatever is holding tension that week.

Anyone from around eight weeks after birth, whether that birth was two months or two years ago. Vaginal birth or caesarean, both are catered for.

It is particularly useful if you are dealing with diastasis recti, pelvic floor weakness, leaking, back pain, or you simply do not know where to start and want someone qualified to tell you.

Check with your midwife or doctor about when you can begin, and let Sandra know anything relevant before class starts.

A pelvic floor you understand and can actually engage. Core strength that comes back in a way that holds. Less back and hip pain. Better posture for the hours you spend feeding and carrying.

You also get accurate information. There is a lot of confident, contradictory advice aimed at new mothers, and very little of it comes from someone who has spent years in pelvic floor clinics. This is the version that does.

Sixty minutes. Babies welcome. Mats, blocks, Pilates balls, bands, ankle weights and blankets provided. Wear something you can move in. Classes run in [English]. Groups stay small, [max 12 people].

Drop in is 22 euros, or 100 euros for five classes and 180 euros for ten. Booking through Eversports.

Lehderstraße 26, Weißensee, ground floor. Entrance on the Roelckestraße side.

Sandra Astruga, Within Female Health. Physiotherapist specialised in pelvic floor and women's health, working in the field since 2017. She has trained and worked across Spain, Italy, Germany and Argentina, including at the ISAR Klinikum Beckenbodenzentrum in Munich and the Deutsches Beckenboden Zentrum Berlin. Her work spans pregnancy and postpartum care, pelvic floor rehabilitation, pain management and exercise therapy.