For women who love to exercise, in the first few months performing a pilates postpartum workout can be mentally and physically challenging. Hormones are all over the place, pelvic floor muscles have been weakened, and deadlifts seem to be a thing of the past. Waiting for the “all-safe” from your doctor to hit the gym doesn’t make it any easier.
On top of all that, when returning to training, accepting that you cannot simply walk into the gym and pick up where you left off (even if you worked out your entire pregnancy), is another hard pill to swallow. The core muscles stretch and everything from your abdomen to your lower back is completely thrown out of whack.
With that said, the fantastic news is, there are plenty of exercises, like these five Pilates moves, that will not only strengthen your postpartum core but safely prepare your body for hitting it hard in the gym once again.
Safely Regain Your Strength Postpartum Designed by a personal trainer who specializes in postnatal exercises and getting new mothers strong, here we have five moves that will safely strengthen your postpartum muscles.
“During the postpartum period, these 5 exercises can help you get back into shape, prevent aches and pains, and rehabilitate your core and pelvic floor,” says Rachel Trotta, NASM-certified personal trainer, with specializations in women’s fitness, pre/postnatal, nutrition, and therapeutic exercise.
Trotta’s Postpartum Training Tips:
During any postpartum exercise, Trotta encourages you to “stay vigilant concerning symptoms like urine leakage or pelvic heaviness, and consult a pelvic floor physical therapist for personalized recommendations.” (If you had a C-section, wait for clearance from your doctor to resume exercise.)
Take your time and listen to your body when performing these exercises. “Although these five moves might look easy, doing them correctly can be challenging even for seasoned exercisers,” says Trotta.
Mama to mama, be gentle with yourself, wait for clearance from your doctor, and be sure to consult with a professional before jumping back into your long-missed sweat sessions.
Rachel Trotta is a Certified Personal Trainer (NASM) with specializations in women’s fitness, pre/postnatal, nutrition, and therapeutic exercise. Her mission is to empower women through movement to celebrate their strength, achieve their goals, and live happily in their bodies.
The 5 Movements For a Healthy Postpartum Pilates Workout
1 of 5
Pelvic Tilts
1. Lie on your back with your knees bent and your feet on the floor (about hip-width apart). You can keep your arms at your sides, or you can gently place your hands on your stomach and rib cage to monitor the placement of your breath.
2. Inhale, and allow your pelvic floor to completely relax while your ribcage and belly expand.
3. As you exhale, allow your pelvic floor to internally lift, and squeeze the “corset” of muscles around your midsection, knitting your ribcage down and slightly lifting your tailbone gently off the floor.
4. Inhale as you slowly relax back down.
5. Repeat for 8 reps.
2 of 5
Side lying chest opener
Side Lying Chest Openers
1. Lie on your side with your knees tucked up in front of you, stacked on top of each other. (You can put a pillow under your head.)
2. Extend both arms straight in front of you, so that your palms are together directly in front of your chest (still on the floor).
3. Keeping your arms straight, lift the top arm and rotate it to create a T-shape, and follow the moving hand with your head and gaze.
4. Only “open” your arm as far as you can with both knees still in contact and on the ground.
5. Repeat for 8 reps on each side.
3 of 5
Swimming Prep / Pointer Dog (Bird Dog)
1. Gently get on all fours, and make sure that your shoulders are stacked over your hands and your hips over your feet.
2. Inhale and fully relax your pelvic floor, and then as you exhale, slowly extend your right arm straight out in front of you and your left leg straight behind you as you pull your belly button toward your spine.
3. As you reach, keep your spine neutral, and don’t let your belly drop toward the floor (or your leg kick up too high).
4. If you have trouble controlling your back position, modify the move so that your foot and hand reach out but stay in contact with the mat.
5. You should feel your glutes and core engaged. Repeat on the opposite side, and alternate for 8 reps on each side. Do 3 sets.
4 of 5
Glute Bridge with Squeeze
1. Lie on your back with your knees bent and your feet on the floor (about hip-width apart).
2. Place a small ball (or yoga block, or rolled-up towel) between your knees.
3. Inhale and fully relax your pelvic floor.
4. As you exhale, squeeze the ball, and lift the hips off the floor, so that your body is in a straight line from knees to shoulders.
5. Instead of pushing up through the lower back, concentrate the effort in the glutes (this may limit how high you can lift, but that’s fine).
6. Return to the floor with control.
7. Repeat for 8 reps.
5 of 5
Bent Knee Pulls
1. Lie on your back with your legs flat on the floor.
2. Inhale and let the pelvic floor fully relax. Exhale, engage the full “corset” of ab muscles wrapped around your waist, and draw one knee to your chest with the help of your arms, leaving your other leg flat on the ground.
3. Inhale as you return to your starting position.
