The Postnatal Pilates Guide


The Postnatal Pilates Guide educates new mums on strengthening their body and returning to fitness safely at ANY stage after birth to restore their core, optimise strength, and feel good postpartum.

It is a 78-page comprehensive  ebook (downloadable pdf) packed full of evidence-based advice on the current guidelines on returning to exercise safely postpartum.

Advice & guidelines are provided on when to seek further help, diastasis rectus (tummy split), C-section recovery, breastfeeding, pelvic pain, and so much more.

The 6-week progressive Pilates plan guides you safely and effectively through the stages.

Each of the 18 workouts provided build on the previous one, with some familiar exercises and some new ones introduced so as to always challenge your body and reflect the ever-changing movements & postures of motherhood.

The workouts include:

  • Pelvic floor & core activation exercises
  • Upper body & lower body strength exercises
  • Pelvic floor & core muscle releases
  • Full body mobility exercises

The workout section also includes:

  • A warm-up & cool-down workout
  • 2 stand-alone mobility workouts
  • A short, quick daily workout plan for pelvic floor & core exercises
  • 4 HD videos

You will need a resistance band for some of the exercises in the 6-week plan. A soft Pilates ball is also suggested, but a small hand towel will also work.

You can purchase your resistance band and soft ball in the link below with 10% off your first order by applying the discount code TracyW at the check out.


Once purchased, you will be redirected to a page that will allow you to download the document. You will also receive an email with the download link. You can download the PDF on a maximum of 4 occasions. Please do this on a computer/laptop as files cannot be saved on a mobile phone. You will need a resistance band for some of the exercises. A soft Pilates ball is also suggested, but a small hand towel will also work.

As this is a downloadable product, all sales are final.

The advice provided in The Postnatal Pilates Guide is not intended to replace the services of a health professional or be a substitute for medical advice. You are advised to consult a health professional for individualized advice and where necessary diagnosis or treatment.

All rights reserved. No part of this publication may be reproduced, shared, stored in a retrieval system, or transmitted without the prior written permission of the author, Tracy Ward. Copyright Tracy Ward 2021.


“I purchased your eBook, Im addicted to information! But just want to say a huge well done its so lovely and also such a need for it. I will be recommending to any new moms or other practitioners, and it is especially good for fitness people working in the sector. Well done and thanks!”
“Hello! I am a community midwife in Edinburgh and personally trying to get more into Pilates. This guide could be incredible for my girls to interpret more into our educating for women and already know how vital it is on a physical and mental level for our mummies! I think it is so great you have launched this!”
“Just a quick message, I started the Guide today and feel fab just getting back to some sort of exercise after day 1! I have a mild prolapse and the Dr advised strengthening exercises so your guide is perfect, thank you!”
 “Id like to say a huge thank you! I completed the 6 week Pilates plan in your Postnatal Pilates Guide and had an appointment with a physio at GRI yesterday. All looking really good, the gap in my abdominals is closing and lots of improvement in the pelvic area generally. Im trying to work my way back to running/general fitness and have a checklist but its all looking great so far!”