Returning to or starting pilates postpartum will be a different experience for everyone. There’s no set time when you should be capable of returning to exercise; and, if you’ve read our guide to prenatal pilates, you’ll know how important it is to progress at your own pace – whether you’re pre- or post-pregnancy. It’s also completely normal to feel anxious when returning to pilates, even if it used to feel second nature.
In any case, post-pregnancy pilates is a great way to build your strength, help your body recover and boost your mental wellbeing. This is why Vaura offers a Nurture class, which focuses on providing a comforting exercise space for new and soon-to-be mums.
Below, we’ll walk you through what postpartum pilates is, explore its benefits, and provide a variety of recommended pilates exercises to practice post-pregnancy.
What is postpartum pilates?
Pilates for postpartum is a type of pilates designed to help you improve your physical fitness – including strengthening your body and pelvic floor – as well as your mental focus and wellbeing after pregnancy. Postpartum pilates exercises include the total body conditioning you’d expect from your typical pilates class, along with additional exercises focusing on your pelvic floor.
Postpartum pilates should only be performed after checking with a doctor, and it’s recommended to check your physical condition during your six-week postnatal check.
What are the benefits of pilates for postpartum?
Postpartum pilates aims to help you overcome many of the conditions you may experience during recovery: including muscle or joint pain, fatigue, perineal soreness, diastasis recti, postpartum depression and anxiety. What’s so great about pilates is that it can reduce many of your post-pregnancy symptoms at the same time – something which Vaura’s 12-week renew program aims to help you with. Whether it’s your first time trying pilates postpartum or you’re coming back for more, everyone is welcome.
Now, read on as we break down the five key benefits of pilates postpartum.
1.Builds pelvic floor strength
Your pelvic floor will be weaker after you’ve given birth. Some of this strength will return naturally, but you can speed up your recovery with pilates. Pilates for postpartum helps to improve pelvic floor strength by including pelvic floor–specific exercises and general core exercises.
2.Develops overall strength
During your pregnancy journey you may have lost muscle strength – both pre and postpartum. You may also have muscle imbalances after they’ve compensated for the weight of your baby. Pilates for postpartum provides total body conditioning: allow you to restore not only your strength, but your confidence while exercising, too.
3.Boosts your wellbeing
During postpartum, your hormones and emotions can feel scattered. This is normal, but it can be stressful or anxiety-inducing to not feel like yourself. If you’re feeling nervous, exercising with a friend might benefit you, as community increases comfort and confidence – but postpartum pilates can help too.
By alleviating fatigue, producing endorphins, and improving your mobility, post-pregnancy pilates exercises can reduce your risk of depression1 and leave you feeling relaxed and reinvigorated. Mindful, deep breathing pilates also help you reconnect with your body after pregnancy and attain a sense of inner equanimity.
4.Improves your posture
During pregnancy, your spine may have been dragged forward – making your posture overly curved and out of alignment postpartum. This is also known as ‘sway back’.
Postpartum pilates helps bring your spine back to its usual position and strengthens the muscles in your lower back to reduce any pain.
5.Reduces abdominal separation
As your baby grew, your abdominal muscles may have separated: a condition known as diastasis recti. Usually, this resolves within eight weeks after giving birth, but your abs may be weaker or sore. Ab strengthening is one of the fundamental benefits of pilates for women, which is why pilates postpartum exercises target your core, helping reduce the distance between your abs and supporting muscle recovery2.
Is postpartum pilates safe?
Performing pilates postpartum is safe, however you should always check with your doctor before attending a class.
Pilates exercises are an effective way to reduce post-pregnancy pain and boost your confidence. Better still, post-pregnancy pilates classes focus on being extra gentle, enabling you to practice only at the pace you’re comfortable with.
Vaura’s top 5 postpartum pilates exercises
Pilates workouts are an empowering experience for your body and mind. If you’re wondering how many times a week you should do pilates, it might take a few classes to find what you’re comfortable with – which is why our trainers at Vaura aim to adapt these workouts and exercises to fit your unique postpartum journey.
To help support your strengthening and recovery, give the following pilates for postpartum exercises a try.
1.Pelvic floor activations
This is a great starting exercise for postpartum pilates, as it shows that exercises do not need to look dynamic to be effective. Pelvic floor activations will strengthen your pelvic floor muscles, while supporting bladder control and other bodily functions.
To practice pelvic floor activations:
- Lie on your back with your knees raised.
- Inhale and lift your pelvic floor.
- Exhale and relax your pelvic floor.
- Repeat 10 times.
2.Pelvic lifts
Also known as glute bridges, hip lifts, or hip thrusts, this post-pregnancy pilates exercise will help pull your abs together, tone your legs, and build your pelvic floor.
To do pelvic lifts:
- Lie on your back with your knees raised.
- Inhale and lift your hips off the floor, until they’re parallel with your torso.
- Exhale and relax, resting your hips on the floor.
To support pelvic floor engagement and slightly increase the difficulty, squeeze a pillow or small exercise ball between your legs throughout the exercise.
3.Bird dogs
Great for posture, bird dogs help to align your spine while developing your abs and glutes. Of course, pilates for postpartum is all about making you feel more comfortable, too, and performing this exercise will reduce lower back and ab pain.
To try bird dogs:
- Begin on your hands and knees.
- Extend one arm outwards while also extending the opposite leg (for instance, your left arm and right leg).
- Hold this pose for three to five seconds.
- Repeat using your other arm and leg.
To make this exercise more difficult, hold light dumbbells while you extend.
4.Supported squats
Squats are a fundamental exercise not only for general fitness, but for postpartum recovery – and are highly effective when it comes to regaining your functional strength and working your pelvic floor.
To practice supported squats:
- Take hold of the bar of a postpartum pilates reformer machine, stable chair, or table.
- Stand straight with your feet shoulder-width apart.
- Keeping hold of your support, bend your hips and knees until your thighs are parallel with the floor.
- Push back up, returning to a standing posture.
To increase the difficulty, let go of your support and perform bodyweight squats.
5.Side lying leg raises
This exercise has a variety of benefits: including enhancing your leg and core strength and boosting your posture and hip stability.
Starting on your side this pilates postpartum exercise can also develop into other exercises such as side kicks or side planks.
To do side lying leg raises:
- Lie on your side (for comfort, place your hand or arm that’s closest to the floor under your head).
- Straighten your body, making sure your legs are stacked on top of each other.
- Lift your outer leg as high as you feel comfortable with, holding for a moment to maintain tension and work the muscle.
- Slowly lower your leg back to its starting position.
Remember, everyone will experience postpartum pilates differently – which is why the trainers at one of your local Vaura studios are ready to support you throughout your class, and help you get the most of each exercise.
Next, because rest after a postpartum pilates class is a must, learn how reformer pilates can transform your sleep quality.