Postnatal Pilates in Rustington
A gentle, guided return to movement after your baby arrives, one to one in a calm private studio.
In short. Postnatal Pilates at Sépilates is a private 50-minute session with Sepideh in Rustington, a gentle, guided return to movement after your baby arrives. Please wait until you have been cleared at your postnatal check, usually 6 to 8 weeks after the birth, and email Sepideh before you book. It is booked as a Private 1:1 at £55.
- 6 to 8 weeksUsual time of your NHS postnatal check
- £55Booked as a Private 1:1, no extra charge
- 50 minPrivate, by appointment
- Email firstSo your session can be adapted
What are you hoping for from postnatal Pilates?
Most new mums come with one of these on their mind. Here is how a private session helps with each.
"I want to move again but I do not know when it is safe."
Wait until you have been cleared at your postnatal check, which the NHS says is 6 to 8 weeks after birth. Then email Sepideh, and she will plan a gentle return to movement.
"My tummy feels weak or separated."
The NHS says it is common for the stomach muscles to separate in pregnancy, and that regular pelvic floor and deep stomach exercises can help. Pilates works the deep muscles around your core slowly and with control, and Sepideh adapts it to your recovery.
"My pelvic floor does not feel right."
Tell your GP or health visitor, who can refer you to a specialist. Tell Sepideh too, so your sessions are planned with it in mind.
"My back aches from feeding and carrying."
Pilates strengthens the muscles that hold you upright, and the NHS tips on this page can help day to day.
"I am exhausted and have no time."
A session is 50 minutes, by appointment, Monday to Friday, booked online in two taps. It is time that is entirely yours.
"Can my baby come with me?"
The studio is private and has specialist equipment, so please agree it with Sepideh in advance by email.
When can I start Pilates after having a baby?
At Sépilates, please wait until you have been cleared at your postnatal check.
- The NHS says to have your check 6 to 8 weeks after your baby's birth
- You can ask your GP surgery for an appointment yourself, especially if you have concerns
- If you had stitches from an episiotomy or caesarean, the check is where you may be offered an examination
- Follow your GP's or midwife's advice on returning to exercise
Everyone recovers differently. Source: NHS, your 6 week postnatal check.
What is diastasis recti, and what about my tummy muscles?
It is common for the two muscles down the middle of your stomach to separate in pregnancy, usually by about 2 finger widths. The NHS calls this diastasis recti.
- It usually goes back to normal by the time your baby is 8 weeks old
- Still obvious at 8 weeks? Contact your GP, who can refer you to a physiotherapist
- Regular pelvic floor and deep stomach muscle exercises can help
- Avoid sit-ups, planks and high-impact exercise to start with, and heavy lifting and straining
Pilates works the deep muscles around your spine, hips and core with slow, controlled, low impact movement. Sessions are not medical treatment, and Sepideh adapts every exercise to your body and to any guidance from your GP or physiotherapist. Source: NHS, your post-pregnancy body.
What about my pelvic floor?
The NHS says pelvic floor exercises strengthen the muscles around your bladder, vagina and bottom.
- They can help with a leaky bladder
- They can help with a heavy feeling between your vagina and anus
- Tell your GP or health visitor if you are leaking or in pain
They can advise you and refer you to a specialist if necessary. You can tell Sepideh too, so your sessions are planned with it in mind.
What is a postnatal Pilates session like?
A private 50-minute session, planned around you, your recovery and how you feel that day.
- You may be asked to complete a health and exercise questionnaire
- Tell Sepideh about your birth, any surgery such as a caesarean, and anything bothering you
- You work on the Reformer, the Cadillac or the Mat
- Nothing is rushed
It is also fifty minutes that are entirely yours, with focused breathing and no one to keep up with.
Can I bring my baby?
The studio is private and contains specialist equipment, so please do not bring children, pets or extra guests unless agreed with Sepideh in advance.
- Need to bring your baby? Email Sepideh before you book, and talk it through
Looking after your back with a baby
These practical tips from the NHS can help relieve an aching back.
- While feeding your baby, sit with your back well supported and straight, with a small cushion behind your waist, and your feet able to reach the floor.
- Kneel or squat, rather than bending your back, to do tasks near the floor, such as picking up toys or bathing your baby.
- Change a nappy on a raised surface, or kneel next to a sofa or bed. Never leave your baby unattended on a raised surface.
- Keep your back straight and bend your knees when lifting.
- Keep your back straight when you push a pram or buggy, or carry your baby in a well-fitting sling.
Tell someone how you are feeling
Looking after a baby can feel overwhelming. The NHS says that if you feel sad or anxious, you should tell your GP or health visitor, because you do not have to struggle alone.
Movement can be part of how you look after yourself, and so can asking for help.
How do I book postnatal Pilates in Rustington?
Pre and postnatal sessions are booked as a Private 1:1 at £55, with no extra charge.
- 1step
Email Sepideh
Write to [email protected] before you book or attend your first session, so your needs can be discussed and your session properly adapted.
- 2step
Book a Private 1:1
Choose Private 1:1 in the timetable and pick a time. Sessions run Monday to Friday by appointment.
- 3step
Your arrival details
Full arrival details are sent when your booking is confirmed. Free off-road parking is available on the driveway.
Who will teach me?
Sepideh has over 10 years of experience teaching classical and contemporary Pilates.
- Certified in Mat, Reformer, Cadillac and Chair Pilates, Levels 1 to 3
- Specialist training in pre and postnatal Pilates, on the Mat and Reformer
- Fully insured
- Teaches in English, Turkish and Persian
Postnatal Pilates in Rustington and the towns around it
Sépilates is a private studio in a residential home in Rustington, West Sussex, and a short drive from Littlehampton, East Preston, Angmering, Ferring, Arundel and Worthing.
- Sessions Monday to Friday, by appointment
- Free off-road parking on the driveway
- Full arrival details sent when you book
- RustingtonThe studio is hereYou are in town
- Littlehampton1.7 miles5 min
- East Preston1.7 miles5 min
- Angmering2.2 miles5 min
- Ferring4.2 miles9 min
- Arundel5.1 miles11 min
- Worthing7.8 miles15 min
Approximate drive from the centre of each town to Rustington village, without traffic, from OpenStreetMap routing. Angmering station is signed for Rustington and East Preston. Free off-road parking is on the driveway, and your full arrival details are sent when you book.
Sources. NHS: Your 6 week postnatal check; NHS: Your post-pregnancy body. Checked against NHS guidance on 8 November 2026. This page is general information and does not replace advice from your midwife, GP or physiotherapist.
More about private Pilates in Rustington
Postnatal Pilates: your questions
When can I start postnatal Pilates?
Please wait until you have been cleared at your postnatal check, which the NHS says should happen 6 to 8 weeks after your baby's birth. Follow the advice of your GP or midwife, then email Sepideh before you book.
Can I do Pilates after a caesarean section?
Your postnatal check is where your GP can look at how you are healing, so wait for that clearance and follow your doctor's advice. Tell Sepideh about your surgery so every exercise can be adapted.
Will Pilates help my tummy muscles after birth?
The NHS says the gap between the stomach muscles usually goes back to normal by about 8 weeks, and that regular pelvic floor and deep stomach muscle exercises can help. Pilates works the deep muscles around your spine, hips and core with slow, controlled movement, and Sepideh adapts the session to your recovery. If the gap is still obvious at 8 weeks, contact your GP.
Can I bring my baby to the session?
The studio is private and contains specialist equipment, so please do not bring children, pets or extra guests unless agreed with Sepideh in advance. Email her before you book if you need to bring your baby.
How much does postnatal Pilates cost in Rustington?
Pre and postnatal sessions are booked as a Private 1:1 at £55 for 50 minutes, with no extra charge.
What should I tell Sepideh?
Tell her about your birth, any surgery, injuries, pain, medical conditions, medication or medical advice that could affect your exercise, and let her know if anything changes.
How long will it take to feel a difference?
It depends on where you are starting from and what you want to change, and Sepideh can advise you after your first session. A good way to find out is the £30 first session, then the 3-session Starter Bundle (£135, used within 6 weeks), before you choose a Class Pack or a monthly Membership.
Find a time that suits you.
See every free time in the live timetable and book in two taps.
Questions? Email [email protected]
WhatsApp messages only, no calls