What is Postnatal Pilates

POV: You’re eight weeks postpartum, and your doctor cleared you for exercise, but you don’t know where to start. For the last eight weeks, all you know is taking care of your new joy and trying to rest. As a sleep-deprived momma, you need some definite TLC. *Insert Postnatal Pilates*. Postnatal Pilates is a safe and effective way to exercise in your new postpartum body. Exercises focus on core and pelvic floor engagement to prevent future issues like peeing when sneezing — That doesn’t have to be your new normal! Through postnatal Pilates, with an emphasis on intentional breath work, you will heal your body from the inside out.

In my experience with postpartum mommas, their three goals are to have better posture, regain ab and pelvic floor strength, and increase energy levels. My other clients have the same goals. During postnatal Pilates sessions, clients will transform their bodies to support their life as a mom. 

Intentional Breathing

Intentional breathing is the most effective way to aid in your postpartum healing and recovery. Breathing coupled with movement creates oxygenation in the bloodstream to aid in healing and recovery resulting in increased energy. Focusing on three-dimensional breathing creates mindfulness around the ribcage, abdominals, and pelvic floor to engage the transverse abdominals. This creates a corset-like engagement along the torso. Breathing is important for women with diastasis recti (abdominal separation) or women who underwent a C-section. Taking a deep breath is sometimes all it takes to be a better mom and when it’s facilitated by your instructor — even better! 

Discipline & Consistency

When you’re first getting back into your exercise routine, Pilates with the supervision of an instructor makes the transition into your fitness routine run smoothly. Being thoughtful of your transition phase is the most important aspect of a full recovery. Look at the first 6 weeks or 12 sessions of your Pilates practice as this phase. Change won’t happen overnight. Staying consistent and disciplined with your Pilates regimen will be your greatest asset to healing your ab separation, strengthening your pelvic floor, and transforming your body. Joseph Pilates promises that in twenty sessions you’ll see a change. Therefore, look forward to the changes you’ll see ahead and give yourself grace that your body hasn’t bounced back overnight. Rome wasn’t built in a day.

Pilates Exercises

Pilates is a full-body workout. While your practice focuses on developing the core and pelvic floor muscles or bettering your posture, a Pilates session will strengthen from your head to your toes. Unlike other forms of exercise, it’s never arm or leg day — it’s body day! The Pilates philosophy believes in unifying the body. When one muscle is working, another muscle is supporting. Everything in the body is working together. Ida P. Rolf, Ph.D. perfectly illustrates the body as a “web”. She says, “The body is a web connecting everything to everything else”. To strengthen the pelvic floor, we need to engage the arms, legs, and stomach.

Pilates instructors are trained to care for your postpartum body to help support you in motherhood and beyond. As you begin your postnatal Pilates journey, engage and invest in your practice. You will only be rewarded for your discipline and consistency. Pilates will transform your body and enhance your quality of life. POV: You started postnatal Pilates and are a new woman!

By: Annie Maxwell

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