Postnatal Pilates is one of the best fitness method for new mums. With its specific focus on abdominal muscles and pelvic floor, it will help you restore and bring back to strength and functionality those tummy muscles. Here are a few tips on what you need to know the most.
- No sit ups. Forget the hundred, sit ups are actually contra-indicated in the first phase of postnatal recovery, especially if you experience diastasis recti which a separation of your superficial abdominal muscles.
- Breath is your ally. The breath is intrinsically connected with your abdominals including your pelvic floor. The first exercises for your early postnatal recovery will focus on your breath and restoring that connection with your tummy muscles.
- Diastasis recti. It occurs when the superficial layer of your abdominals (your rectus abdominis aka your six pack) become separated. It is a very common condition, and in most cases it naturally resolve itself, but in others it requires more attention. The cause for separation its not the abdominal muscle itself, but the “fascia” which is the connective tissue that keeps the muscles together. So trying to “strengthen” those abs, to close the gap is not the solution. Likewise sit-ups are particularly contraindicated and you will need to work with a specialist that is able to modify the exercises for you.
- Work those glutes. After childbirth your hormones will keep the ligaments and joints more flexible for up to 9 months, so it is important to regain strength and functionality in the pelvis area, which has taken the most burden of carrying the baby. Your glutes are fundamental to stabilize the lower back and your hips. They are particularly important if you want to go back training and doing sports like running. If you have experienced a condition known as “symphysis pubis dysfunction” or any other type of dysfunction or pain during your pregnancy though, some of the most common exercises might be contra-indicated, so make sure that you work with a specialist.
- Posture matters. You will do a lot of lifting and bending when you have small children so it is important to strengthen the postural muscles of the back especially if you are breastfeeding. In addition your posture has a direct impact on the Diastasis Recti, and it is really important to help you recover well from childbirth, and to help prevent problems with future pregnancies.
- Take your time. They say it takes 9 months to make a baby and it takes 9 months to recover from it. There is a lot of pressure on women to recover form childbirth quickly nowadays, but remember that everybody is unique and has his individual journey. Give yourself a bit self-loving time!
To book a postnatal Pilates class in the convenience of your home in Central and SW London, please get in touch at email@example.com or text 07725741543. You can also take advantage of 20% OFF 9am-3pm bookings. You can also read my blog post “ Five things that can hamper your weitgh loss”
Claudia is a Pilates Teacher & Health Coach with nearly 10 years of experience. She has taught in top studios and physio's clinics in London, but her true passion lies into helping her clients on one to one basis creating tailored Pilates & Wellness programs. She is also a food blogger and a in demand contributor for a few international wellness & lifestyle websites.