Currently, Lisa Lansing offers class for postnatal women. Many of these women have paired into groups and are now doing semi-private lessons. Call the studio to see if you can get paired with others for postnatal classes.

Please feel free to bring your baby to the studio until they are mobile. Mobile children must be supervised by another adult for their safety.

Common Ailments after pregnancy and delivery:

• Lower back pain? Strengthen your abdominal muscles. Stretch legs and hip flexors.
• Tension in the neck and shoulders? Stretch your neck and learn how to engage your core to stay out of your shoulders.
• Bladder control problems? Kegels, abdominals, narrowing of the pelvis.
• Mid-back pain? Strengthen your abdominal muscles. Stretch and strengthen the back and learn to engage your core. Arch and curl.

10 Tips for moms who have just had their babies:

1. Learn how to engage your abdominal muscles. Pull the belly in toward the spine, don't push the belly out. Put your hand on your belly and see if you can feel your abdominal muscles engage. For new moms, this might take a few weeks. For mothers with children over 3 months old, you will feel this sooner.

2. Before you pick up your baby or your car seat, engage your abdominal muscles. Pull the belly in toward the spine, don't push the belly out. Think of the abdominal muscles around the navel coming in toward your spine. This will help protect your lower back.

3. Before you pick up your baby or your car seat, relax your shoulders. Try not to lift anything using your shoulders. Use the strength of your upper core (under the arm pit, mid back, abdominals) and your arms - don't forget to pull your abdominal muscles into your spine. Do slow shoulder rolls and circles through out the day. Lift and drop your shoulders. Imagine you are sitting under a waterfall and the water is relaxing your shoulders.

4. Do kegels. Kegel kegel kegel! Kegels aren't just for pregnant women. Postnatal women who have had a vaginal birth need kegels more than ever! Do fast kegels, do slow kegels and try to hold your kegels for 10 seconds with out allowing the abdominal muscles to help you. Imagine you are stopping the flow of urine and preventing from passing wind. Now, Kegel!

5. Arch more, curl less! If you have a big ball, lie on it and look backwards. Pull your belly in and relax your shoulders.

6. Did your abdominal muscles split? If you abdominal muscles split during pregnancy, wait until the come back together before you do any serious abdominal strengthening work - especially oblique work. Ask your doctor or midwife to check for a split and if you have one, ask them when you can start abdominal work.

7. Stretch. Your body tends to get stuck after having babies. Stretch your ribcage, stretch your back, do gentle twists, stretch your hamstrings (back of leg) and your quadriceps (front of leg) and if possible, your psoas muscle (hip flexor).

8. Bending over? Every time you bend over, bring your abdominal muscles to your spine and close your ribs. Try this when you are picking toys off the floor, when you are unloading the dishwasher and when you are doing laundry.

9. Be aware of your posture during your daily activities. When shopping at the grocery store, try to keep yourself upright and not rounded over the shopping cart. When going up and down stairs, keep yourself upright, belly in, and don't lean forward. When you are using the vacuum, try to bring your abdominal muscles in and keep your shoulders down - not rounded, and try to push your vacuum with flexible, bent knees.

10. Relax! Fatigue is your body’s way of telling you to change positions or rest. If, for example, you are holding your child for a long period and you begin to fatigue, listen to your body and change positions or rest.

Remember, pain is not good! Try not to be brave and endure pain. If you are having chronic pain, please consult your doctor and see a physical therapist.

Activity today prevents the injuries of tomorrow! Get healthy now and reap the benefits of health for years into your future - and your kids' futures!