Postnatal courses

Postnatal courses Zurich

Helping the body to find its way back

A postnatal course is important for strengthening the pelvic floor and abdominal muscles, improving posture and restoring general stability. At the same time, the courses offer a supportive space for social exchange between you mothers.

The Pilates postnatal course is suitable for women from 6 – 16 weeks after giving birth or having a caesarean section. Following this 8-week course, I offer “Into-the-Wild” regression walks in the forest for more and more activity. All postnatal courses take place in Zurich Albisrieden.

Imke unterrichtet Rückbildungskurse im GZ Bachwiesen.
Imke Albrecht unterrichtet Rückbildungskurse in Zürich

Advantages of recovery courses

  • Strengthening the pelvic floor muscles:
    We strengthen your pelvic floor with targeted exercises. This is particularly important as pregnancy and childbirth put a lot of strain on this area and can cause weaknesses.
  • Recovery of the abdominal muscles:
    During pregnancy, the abdominal muscles stretch to make room for the growing baby. We use targeted exercises to strengthen the abdominal muscles and get them back into shape. This not only contributes to aesthetic restoration, but also supports the return to a stable posture.

  • Improve posture and body stability
    With targeted exercises, we aim to improve posture and strengthen the muscles in the back and shoulder region. This can help to relieve back pain and restore the body’s general stability.

in Zurich Albisrieden

Pilates postnatal courses

Die Position "Brücke" ist eine gute Position für die Rückbildung.

The Pilates postnatal course comprises a total of 8 sessions:

5 course evenings of 75 minutes each in the GZ Bachwiesen room during witch we focus on the basics of core muscles and pelvic floor, rectus diastasis, back, stomach, legs and bottom, etc. without a child.

Another 3 meetings take place outdoors “Into the wild!”: Thursdays at 14:00 is planned. Doesn’t work for you? With such small groups, we always find a solution that suits everyone. And it can also be variable and flexible. The meeting point is at GZ Bachwiesen or the surrounding area and we do a powerful mix of cardio, Pilates, yoga and Crossfit exercises in the Altstetter forest. Babies can be in a baby carriage or baby sling. You can choose the 3 outdoor dates freely and depending on the weather, the subscription is not time-bound. I love flexibility and am just as happy to give it to you!

Via Zoom
If you can’t make it to the GZ Bachwiesen for the first 5 course evenings, you can take part via Zoom or catch up at the next course. Flexibility….

Giving birth together app
Anyone who books the Pilates postnatal course also has access to my app during the course. In a small online module, it also provides basic information and exercises on the subject of regression for use at home.

Costs
CHF 240 for 8 sessions including the regression module in the app

in Zurich Albisrieden

“Into the wild” regression walks in the forest

Outdoorsport zur Rückbildung mit Baby im Wald

We do a powerful mix of cardio, Pilates, yoga and Crossfit exercises in the Altstetter Forest. Babies can be in the baby carriage or baby sling.

When and where
Every Thursday 14:00 – 15:00, GZ Bachwiesen

You don’t like the date at all? I’ve heard that a few times now. Write to me and we will certainly find an alternative solution.

Giving birth together app
A small online module provides additional basic information and exercises to do at home.

If you enjoy outdoor sports, the “Into the Wild!” subscription can be extended at will.

Costs

  • Small subscription: 4 x 1 hour, CHF 100, including access to the app
  • Large subscription: 10 x 1 hour, CHF 190, including access to the app

Remaining hours from the yoga subscription can also be used for “Into-the-Wild!”.