Best Pilates exercises to do postpartum

Once mums have given birth, whether vaginal or via c-section, they often ask what is the best exercise to start building back their strength. And I always say postpartum or postnatal Pilates, as it enables women to gently ease back into exercise.

Plus, and arguably more importantly, it targets the core which facilitates muscle restoration after the abdominal separation that occurs during pregnancy.

The low-impact exercises aid recovery by increasing blood flow and driving oxygen to damaged muscles. It also helps to mobilise the spine to improve posture 
which may have been impacted by pregnancy, holding and carrying the baby, as well as feeding.

I really enjoy teaching the gentle flow of Pilates to postnatal women as it helps us all to focus on our form, breathing techniques, and, as an added bonus, also takes the stress of daily life away… if only for 45mins or so!

What is Pilates?

Pilates was developed in the 1920s to rehabilitate injured detainees in war camps, although it’s mostly known these days for its benefits in improving flexibility, strength and stamina.

The principle of Pilates is to 
train and challenge your core, which includes the deep muscles 
in your stomach (abdominals), waist (oliques), back (erector spinae and multifidus), pelvic 
floor, and bottom (glutes).

I 
always maintain that following childbirth, it’s important to start working inside before ‘out’. Our core is central to every function 
we carry out in everyday life, so 
it’s essential we focus on this area first and foremost.

Best Pilates exercises to do postpartum

Here are some postpartum Pilates exercises you can do at home (recommended 3-5 times a week):

Standing against a wall

• Stand with your back against the wall, inching your feet forward to position the whole back against the wall. Heels together, toes slightly apart, make sure you have a long line from head to tailbone.
• Try to engage and lift your stomach muscles up, placing hands on belly, hold the belly in for 5secs and release. Repeat 
5-10 times.

Arm circles

• Stand against the wall and as above, engage and draw the tummy muscles in and up.
• Lift the arms up as high as you can, keeping back connected to the wall. Circle the arms around 3-5 times and reverse the circles.

Wall squats

• Stand against the wall and pull the tummy muscles in and up, as mentioned above. Make sure feet are parallel.
• Slowly bend the knees and slide the body down the wall to create a 90° angle with the legs, keep the back connected to the wall and the abdominals engaged. Lift the arms up to offer support and help maintain the position.
• Hold the squat for 3-5secs, then lift up and lower again. Repeat 3-5 times and increase the duration of the hold once you feel stronger.

Glute bridge

• Lying flat, shoulders connected 
to the floor, knees bent, make sure your feet are parallel and weight evenly distributed on the heels. Place hands under the back of the pelvis and press hips up into bridge position.
• Breathe in and on the breath 
out tilt the pelvis back to the 
mat and lift bottom off the 
floor, engaging the pelvic floor. Breathe in to hold the position, breathe out to lower.

Leg circles

• Lying on your back, as above, knees bent and feet flat. Maintain a neutral spine and try not to 
arch the back.
• Straighten one leg and lift the 
foot up towards the ceiling, keeping the other knee bent. Inhale as you lower the leg 
down, no lower than knee level. Open the leg out only as far as you can, keeping the pelvis level without dropping the hip.
• Exhale to bring the leg back up and return to starting position. 
Repeat for 5-10 reps, reversing directions and swap sides.

Clam or oyster

• 
In side-lying position, knees and hips with a slight bend, rest one hand on the hip or mat in front to support yourself.
• Breathe in to prepare and breathe out to lift the top knee only, keep the ankles together.
• Lower the knee back to the starting position.

Pendulum leg swings

• 
In side-lying position, stack the shoulders and hips to make sure they’re aligned. Rest your head on your bottom hand and place the top hand in front on the mat for support. Make sure you’re not rolling forwards or backs, engaging the glutes and core.
• 
Flex the foot and kick the top leg forwards with a short ‘one-two’ pulse as the leg comes in line with hips. Point the toe and swing the leg back behind the hips (about half a foot behind).
• 
Inhale and flex the foot as the leg swings forward and exhale as you point the foot to swing the leg back. Repeat 5-10 times and switch sides.

Scissors

• Lying on your back, with knees bent to 90°, maintain a neutral pelvic tilt.
• Breathe in and as you breathe out slide one heel towards the back of the thigh and lift the foot, ankle in line with knee, into tabletop position (maintaining 90° on the knee). Inhale to hold and exhale to lower the foot back to the mat. Lift and repeat each foot.
• When you feel stronger, you can progress to holding both legs in tabletop position and dropping one heel or toe at a time

How soon can you start Pilates after giving birth?

Women can start postpartum Pilates after their 6-8-week check-up (if you’ve had a c-section, you should be advised to start at 12 weeks postpartum). Start slowly and progress with a postnatally-qualified instructor who is experienced and knowledgeable.

Joints may still be lax so injuries are more common in postpartum women due to the hormone relaxin continuing to run through the body up to five months post-childbirth. Pilates focuses on stability, balance and coordination making it one of the most recommended forms of fitness to begin with before starting anything more intense.

If you’ve suffered from third- 
or fourth-degree tears or have any other pelvic floor conditions or 
had pelvic girdle pain during pregnancy, seek further advice from a pelvic health professional 
or physiotherapist to ensure the exercises are done correctly with the most effective technique.

Pilates exercises are also helpful for recovering after a C-section to regain strength in the abdomen 
and improve function. Gentle mobilising can help to manage joint stiffness and also to help carry out everyday tasks better.

But always consult a specialist before starting any form of exercise postpartum. check out themummymot.com for a full check-up and bespoke advice.

How beneficial is Pilates 
for triathlon training?

Pilates is ideal for endurance athletes as you need a strong core to maintain stability and efficient movement. So for example, it could help you achieve a longer swim reach, pedal more powerfully, stride longer.

Strengthening the pelvic floor is also vital for better swim, bike and run performance and a balanced posture enables athletes to achieve better technique and efficiency.

Top image credit: Getty Images