Postnatal Pilates

Postnatal Pilates is a great way to get back into exercise after having a baby. You can start at 6 weeks (12 weeks if you have had a caesarian). You start gently and build up your level of exercise within the class as you become able. The class focuses particularly on the pelvic floor, deep abdominals and gluteal muscles which are often weakened by pregnancy and birth. This makes it a particularly suitable class for people suffering with back and pelvic pain, abdominal diastasis (division) and pelvic floor weakness. Strengthening the deep abdominals muscles will also help to draw the tummy flat. The class also incorporates general stretches and strengthening to work the whole body.

You can bring your baby along to the class. You can either leave them in their buggy or car seat or put them on the floor beside you. Mums feed their babies as they need to.

It is important to keep the exercises comfortable and not to force any of the stretches. Relaxin, the hormone that softens the ligaments in pregnancy can stay in the system for many months after giving birth.

Don’t rush to increase the level of your exercises. There is a technique to be learnt with Pilates and spending time to understand how your body is working and ensuring the deep muscles are strong enough before you start to challenge the muscles more is important so that you strengthen the muscles correctly to help develop abdominals that draw flat rather than encouraging them to brace and dome.

Pilates in Pregnancy

If you already used to exercising then Pilates is a great way to maintain your strength and suppleness during pregnancy. You can also use it as a way of stepping down the intensity of your usual exercise program. As the body changes shape during pregnancy and the hormones alter many women experience back or pelvic pain. Pilates works the muscles that support the back and pelvis. Coming to a Pilates class can help you focus on your body, with gentle stretches and strength exercises and elements of relaxation to help you keep yourself fit for pregnancy and fit for birth.

If you are not used to exercising or struggling to exercise due to back or pelvic pain then an individual Pilates session can design you a short set of exercises designed specifically for your condition that you can continue at home.

POSTNATAL PIALTES - CODE OF CONDUCT