Postnatal Pilates targets areas of the body that experience stress during and after pregnancy, such as the abdomen, back, and pelvic floor. These exercises improve posture, relieve back pain, and prevent postpartum depression. Women can start within two to six weeks after delivery, but those who have had a C-section should wait six to eight weeks. It’s important to consult with a physician before starting any new exercise regimen.
Pilates is a form of exercise that was invented by Joseph Pilates to strengthen muscles, increase flexibility, and improve the overall health of the body and mind. Typically, these exercises are done on the floor using mats and exercise equipment such as exercise balls and foam rollers. Postnatal Pilates uses the fundamentals of traditional Pilates to target those areas of a woman’s body that experience stress during and after pregnancy, namely the muscles of the abdomen, back, and pelvic floor. These exercises are generally low impact and very safe.
Most postpartum Pilates classes or videos teach a new mother how to focus on her breathing and use proper form while performing efficient, repeated movements intended to engage the abdominal muscles, commonly known as the “core” muscles. Strong core muscles are crucial to preventing lower back injuries. In postnatal Pilates, students are instructed to draw the naval toward the spine, activating the core. Pilates exercises not only help prevent injuries; they can lead to a flatter, stronger abdominal wall and a well-toned tummy.
Postnatal Pilates also strengthens the pelvic floor, the network of muscles that supports the internal pelvic organs. When a baby passes through the uterus, the pelvic floor can become weak, leading to urine leakage after delivery; a strong pelvic floor can help prevent this from happening.
With all that a new mother must carry and lift, she can develop frequent back pain; Pilates exercises can help relieve this type of lower back pain. Other benefits of postnatal Pilates include improved posture, increased energy, and reduced stress. Also, by taking time off and exercising, a new mother can help prevent “baby blues,” a mild form of postpartum depression.
Practicing Pilates can also be a social time for a new mom. Some gyms offer Pilates classes specifically for new mothers, which can not only be a good opportunity to exercise, but also to meet other new mothers. Postnatal Pilates videos are also available, allowing a new mom to exercise at home, making it easy for her to fit a workout into her daily routine.
Most women can start doing postnatal Pilates within two to six weeks after delivery. Women who have had a C-section, or C-section, will usually be advised by a doctor to wait at least six to eight weeks before doing Pilates so that the abdominal muscles have time to fully heal. Although the benefits of postnatal Pilates are numerous, it is important that a new mother consult with her physician before embarking on any new exercise regimen, regardless of the type of delivery she has had.
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