Stage 1Private 1:1
Reconnect
Breath, deep core and pelvic floor — rebuilding the foundation before anything else.
Many mums noticeA lighter back, steadier on their feet, less worry about leaks.
Offers · Postnatal recovery
Postnatal recovery, done right —
Postnatal recovery, done right —
feel strong, ease your back, gently get your shape back.
Private 1:1 reformer Pilates that starts with a postnatal assessment. Your core, pelvic floor and posture are rebuilt first — your shape follows.
Postnatal assessment
private 1:1 sessionVND 499,000
private 1:1 sessionVND 499,000
No pressure to buy a package · we call back within 30 minutes (7am–8pm)
Private 1:1
Separate plans for vaginal birth / C-section
4.9★ · 71 Google reviews
Private 1:1 — just you and your instructor
What you're going through
You've just done something extraordinary. Your body just hasn't caught up yet.
- Your tummy hasn't gone back, even after dieting and ab workouts.
- Your back, shoulders and neck ache from carrying and feeding all day.
- A cough, a laugh or a sneeze — and you worry about leaking.
- Endless broken sleep, and not a minute to yourself.
- And sometimes the person in the mirror feels like a stranger.
If a few of these sound familiar, you're not alone. And most of them have a very clear explanation.
Let's start with the question mums ask most: why won't my tummy go back, however much I train?
What few people tell you
It's not because you're lazy.
During pregnancy, the two bands of your abdominal muscles stretch apart to make room for your baby. After birth, the gap between them doesn't close straight away. This is called diastasis recti, or abdominal separation.
That's why your tummy can still pouch out in the middle even after you've lost the weight. It isn't simply fat — and it certainly isn't a lack of effort.
The most important part: exercises like crunches, sit-ups and full planks push pressure straight onto the weak spot, and the gap can widen. The harder you train that way, the harder it is for your tummy to recover.
Makes it harder
Crunches, sit-ups, full planks, strict dieting
They load the exact spot that's weak. Dieting won't close the gap — and it can affect your milk supply.
The right way to recover
Breathing · deep core activation · pelvic floor
Your deepest abdominal muscle works like a natural corset. Activating it properly helps draw the two bands closer and makes your core stable again — and that's exactly what your instructor helps you do, one-to-one on the reformer.
So where are you now — and are you ready to train?
Find your stage · 30 seconds
Where are you on your recovery journey?
Choose two things below — we'll suggest whether you're ready to train, and where to start.
1Vaginal birth or C-section?
2How old is your baby?
Choose the two options — a suggestion just for you will appear here.
General guidance based on postnatal exercise recommendations (ACOG, NHS) — not a substitute for your doctor's advice. We'll go through the details with you on the call.
Check for abdominal separation at home 3 steps · 1 minute
Step 1
Lie on your back with your knees bent and feet flat on the floor.
Step 2
Place 2–3 fingers across your belly button, then gently lift your head and shoulders off the floor.
Step 3
If the gap between the two bands is wider than two fingers, or your tummy domes into a "tent" down the middle, you may have abdominal separation.
This is only a rough self-check, not a diagnosis from a doctor or physiotherapist. If you had a C-section less than 8 weeks ago, don't test yourself yet — wait until your scar has healed.
Whatever stage you're at, the right path starts the same way.
The right path
Recover first. Your shape will follow.
Your shape is the result of a body that has recovered properly — not of crash diets or rushing. Especially while you're breastfeeding.
No strict dietingNo high-pressure ab workProgress at your body's pace
Stage 2
Strengthen
Gradually build strength through your core, back, hips and whole body on the machine.
Many mums noticeCarrying their baby is less tiring, and they have more energy.
Stage 3
Reshape
Once the foundation is solid: tone, reshape and keep it up for the long term.
Many mums noticeThey feel like themselves again.
Research suggests Pilates can help reduce back pain, and regular movement after birth supports mental wellbeing and lowers the risk of postnatal depression. Results vary from mum to mum.
Makes sense. But what does your first session at KHI actually look like?
The assessment · VND 499,000
What your first session at KHI looks like.
- Min 0–10
Chat & safety check
Your type of birth, your baby's age, whether you've had your postnatal check, and what worries you most. If anything suggests it isn't safe yet, we'll reschedule — no exercise.
- Min 10–25
Body assessment
Your instructor looks at your posture, how you breathe and how you engage your core — to see where your foundation is.
- Min 25–50
A private trial on the reformer
The springs support you while your instructor fine-tunes every detail. You'll feel straight away what engaging the right muscles is like.
- Min 50–60
Your own plan — your decision
Your instructor walks you through what they noticed and suggests a plan for your stage. Whether you carry on is up to you.
Private 1:1 — just you and your instructor. No crowded class, no keeping up with anyone. Just come as you are.
Book the assessmentVND 499,000 · no pressure to buy a package
For your peace of mind
What KHI will never do.
- Push you to buy a package after the assessment.You hear the plan, then you decide.
- Promise a “flat tummy in X days”.Every body recovers at its own pace — we don't sell promises with numbers.
- Put you on a diet or push weight loss.Especially while you're breastfeeding.
- Train you before it's safe.Not had your postnatal check, or something doesn't feel right? We'll reschedule.
- Take the place of your doctor.When medical expertise is needed, we'll encourage you to see a specialist.
Hold off and ask your doctor if
- You haven't had your postnatal check, or your C-section scar hasn't healed
- You still have unusual bleeding or heavy discharge
- You have high blood pressure, severe anaemia or complications after birth
- You notice clear heaviness or bulging in your pelvic area
Stop straight away and call your doctor if
- Bright red bleeding or clots
- Your scar is painful, swollen, hot or red
- Pain or pressure in your pelvic area
- Dizziness, fever or significant leaking
This is a movement-based recovery programme, not a substitute for medical advice. You should have had your postnatal check and your doctor's go-ahead before you start.
A schedule for new mums
Your baby is still little — so training fits around you.
7:00 – 20:00
Open all week — early mornings, lunchtimes, after work and weekends.
About an hour
Long enough to train properly, without being away from your baby for too long.
Reschedule if baby's unwell
Let us know in advance and we'll rebook you — life with a little one is full of surprises.
Can I bring my baby?
Every mum's situation is different — just ask when we call, and we'll work it out with you.
“…they created a whole new time slot just to fit our schedule whilst we were travelling.”
What members say
What people who train at KHI say.
“Highly skilled instructors. The way they teach breathing is great — after class I didn't feel tired at all, just really good.”
“A relaxing space, and lovely instructors who correct every single movement.”
“Perceptive with students, and explains everything clearly.”
Stories from postnatal mums who have trained at KHI — we're asking their permission to share them.
Start here
One session. A plan made for you.
VND 499,000
Private 1:1 postnatal assessment · about an hour · at our studio in An Phú, Thủ Đức — about 10 minutes from Thảo Điền by Grab.
- A chat and safety check
- Posture, breathing and core activation assessment
- A private trial on the reformer
- A suggested plan for your stage
Want to carry on? We'll talk you through recovery packages right after the assessment — your decision, no pressure.
Leave your number — we'll call back within 30 minutes
During opening hours, 7am–8pm. We'll ask a few questions to make sure the timing is right for you.
We only use your number to contact you and arrange your session — never shared, no spam.
Mums often ask
Still unsure? Here's what mums ask us most.
How soon can I start after a C-section?
Usually around 8–12 weeks, once your scar has settled and your doctor gives the go-ahead. We have a separate, gentler plan for C-section mums that puts no pressure on the scar.
I'm breastfeeding. Will exercise affect my milk?
Moderate exercise doesn't reduce your milk supply. We won't put you on a diet or push weight loss. Drink plenty of water, and you may find it more comfortable to feed your baby before your session.
My baby is over a year old. Is it too late?
Not at all. About 1 in 3 mums still have abdominal separation at 12 months — recovering the right way still helps, whenever you start.
I've never done Pilates. Can I keep up?
Yes. You train one-to-one, starting with the assessment, and every exercise is matched to your body.
Are sessions taught in English?
Yes. Our instructors and front desk speak English.
Is the assessment a medical examination?
No. Your instructor assesses your posture, breathing, how you move and how you engage your core. If anything needs medical expertise — significant abdominal separation or frequent leaking — we'll encourage you to see a specialist.
Will I be pressured to buy a package afterwards?
No. Your instructor tells you what they noticed and suggests a plan; the decision is yours.
What if my baby is unwell or I'm exhausted?
Let us know and we'll move your session — life with a little one is full of surprises. We'll explain our exact rescheduling policy when we talk.
You've looked after everyone. Now it's your turn.
One assessment, VND 499,000, no pressure to buy a package. Leave your number — we'll call back within 30 minutes.