Pregnancy & postnatal
Pilates guidance before and after birth - adapted to every phase, calm and precise, without overwhelm.
Personal guidance
The postnatal recovery course starts with a real 1:1 session - we look at your body, your phase and your pace there first. The group comes only after that.
For whom
My heart's work is the continuous support during and after pregnancy. You can join at any point - already during pregnancy or only after birth.
Starting while you're still pregnant makes postnatal recovery noticeably easier - your body already knows breath, pelvic floor and deep core by then.
Move with intention and safety through every trimester - pregnancy and recovery in one continuous journey.
View the pregnancy courseAlready had your baby and want to find your way back with intention? The postnatal recovery course builds pelvic floor and deep core in a structured way - even with no Pilates experience, in a group and at your own pace.
View the recovery course
The idea behind it
You can start while you're still pregnant - your body gets to know breath, pelvic floor and deep core, which makes recovery noticeably easier afterwards.
After birth everything builds on exactly that, and each step is booked separately - you begin right where you are, and only once your body is ready.
Before you start
QualiCert-certified · Recognised by health insurers
Before you start, talk to your midwife or gynaecologist and get the green light for physical activity. During sessions I observe movement patterns carefully, adapt exercises individually and tell you when something doesn't fit at the current point.
Thanks to my pharmacy studies at the University of Bern, I can also recognise when a concern goes beyond what training can cover - in that case I refer you to therapists or back to your medical professional.
Method
Pregnancy and postnatal recovery need a different focus than general Pilates. These five principles guide every session - prenatal or as you return.
01
The connection between breath and pelvic floor activation is the basis for everything else.
02
Load is built under control. Not 'pushing through', but layer by layer.
03
Exercises are tuned to the current trimester or postpartum phase - what fits changes over time.
04
Rectus diastasis is common after birth. Exercises are chosen to support rather than strain.
05
The goal isn't quick form, but a sustainable return to daily life, sport or your usual training.
Structure
During pregnancy, your body changes week by week - your training should move with it. That's exactly what the structure of the sessions is designed for.
1st + 2nd trimester
In early and mid pregnancy you can usually attend the regular Foundation sessions. I adapt exercises individually: from the 2nd trimester on, no more prone position, modified abdominal work to protect the rectus abdominis, focus on breathing, pelvic floor and deep stabilisation.
3rd trimester
As pregnancy progresses, the quieter Restore session works particularly well. Less rotation, more room for pauses, mobility, breathing and individual adjustments. Biomechanically exactly what a growing belly needs.
Return
The return starts deliberately slowly, methodically built on the Art of Motion continuing education “Bewegte Rückbildung” (mindful postnatal recovery). At the centre first are pelvic floor, breathing patterns and deep core stability. Exercises take a possible rectus diastasis into account - before you return step by step to regular sessions.
Who guides you
I'm Lea-Zoé. I guide you before and after birth - calmly, without pressure and at your own pace.
You don't have to do anything 'right' or figure it out alone. Together we look at what feels good for your body in this phase.
Voices
I did my pregnancy recovery with Lea. At the start she took the time to do a one-on-one session with me. After that I was able to transition into the Pilates group. Even in the group, Lea always responded individually to my needs and prepared suitable exercises. I recommend Lea wholeheartedly and with full conviction! Anyone wishing for an active, mindful recovery with an upbeat trainer is in the right place with Lea.
“Lea-Zoé always adapts the exercises so everyone is challenged but never overwhelmed.”
Offer
You can start during pregnancy or only after birth. Each step is booked separately - you decide when you begin.
QualiCert-recognised: depending on your supplementary insurance, part of the cost is reimbursed - I'll give you the receipt to submit.
During pregnancy
The calm Restore group class - mobility, breath and pelvic floor, at your own pace.
Dedicated pregnancy passes, valid longer than the regular 10-class pass.
Studies show it: starting during pregnancy makes recovery easier - and the pelvic floor causes fewer problems afterwards when you sneeze or laugh.
Early in pregnancy you're welcome to try a class. Later on, we start with the free intro call instead.
After birth
The structured way back - pelvic floor, breath and deep core, built up over eight sessions.
CHF 330
8 sessions
10% off if you've already trained with me in pregnancy Pilates - just message me before you book.
Already joining during pregnancy? Then your place in the matching course round is reserved for you.
You start postnatal recovery only once your body is ready - at your own pace, without pressure.
Both take place at the studio, Neumarktstrasse 58, 2503 Biel.
In a free getting-to-know call (15 min, WhatsApp call or phone) we look together at what fits your situation - trimester, weeks after birth, any prior experience. No commitment.
Frequently asked
The most common questions about pregnancy and postnatal recovery Pilates - answered briefly.
Typically you can start around 6–8 weeks after birth (later after a C-section or complications). Medical clearance from your gynecologist or midwife is important. If unsure, message me briefly - we'll figure out together whether it's a good fit yet. Starting later is no problem either: postnatal recovery is worthwhile throughout the first year after birth.
Both are possible - the start often takes a bit longer and requires medical clearance. We build load especially slowly and avoid exercises that strain the scar or pelvic floor too early. In the first conversation we discuss individually what works.
With an uncomplicated pregnancy, starting in the 1st and 2nd trimester is no problem - many continue until shortly before birth. For high-risk pregnancy or complaints, briefly check with your gynecologist and me first.
Before the 3rd trimester, joining regular Foundation classes is often possible too. The exercises are then individually adapted to your pregnancy. In the first conversation we look together at what feels right for you.
In the studio unfortunately no - the space is dedicated to training and focused movement. For online classes at home yes, many mothers train with baby in view and pause when needed. A combination (studio with babysitter, online without) works well.
Stress-free. The Kongresshaus garage is 2 min walk from the studio - no need to search for a parking spot, just drive in. Alternatively Coop City Parking is 7 min walk, or white and blue zone right around the building. Late in pregnancy or with a baby, the covered garage is the most relaxed option.
Pilates by Lea-Zoé is QualiCert-recognised - classes are partially reimbursable through your supplementary insurance, depending on your plan. Some insurers reimburse postnatal Pilates separately or at a higher rate. I provide the receipt for submission.
Contact
Fastest via WhatsApp - usually within a day.
Phone
+41 76 222 41 55Address
Neumarktstrasse 58, 2503 BielContact
Whether pregnancy, postnatal recovery or both - message me on WhatsApp. I usually reply within a day and we'll look at what fits right now.
