Looking after a newborn baby can put hidden strains on a woman’s body. For example picking up a baby, holding a baby on your hip, breast feeding or simply getting on and off a bed can be hard on the body, particularly the back. Pilates is perfect for a postnatal body. Just 10 to 20 minutes a day can make a big difference. It is one of the best methods for getting back into shape.
Pilates During Pregnancy
After giving birth, the abdominal muscles are stretched and have often lost much of their tone. This lack of muscle tone can make women susceptible to back injuries, mainly because of the new physical demands on the mother. If you have been practicing Pilates during pregnancy your abdominal muscles will bounce back at a much quicker rate than would normally happen. If you have not done Pilates, now is a very good time to start!
Pilates Fundamentals
All Pilates exercises can be done by postnatal women as long as there has been enough healing time from the birth. Always follow your doctor’s advice and start with the Pilates workout basics and slowly work your way up. If still breastfeeding, the basic shoulder set done on a foam roller is a great way for helping counteract the upper back and neck strain that can occur with breastfeeding.
If you’ve had a caesarean section, you will probably have been told not to do anything to put strain on your abdominals for about six weeks, or until the scar has healed. This includes lifting heavy objects. When you are ready for exercise you may find you have a problem feeling your abdominal muscles to begin with. This is simply because most of the muscle has been cut through and has been replaced by scar tissue. Be patient.
The Eight Pilates Principles
It is important to remember the eight pilates principles: control, breath, flowing movement, precision, centering, stability, range of motion and opposition.
Abdominal Exercises
Start with stabilising abdominal exercises. Do not start with sit-ups, but try to find your deep abdominal scoop and at the same time keeping your torso stable. It may take up to a year to regain full strength in your abdominal area. Some people bounce back quicker than others. Just be patient with yourself. A small ball can be useful to help find those deep abdominals.
Exercises to Get Started
- Deep abdominal cue with small ball
- Coccyx curls
- Tiny steps
- The bridge
- Single leg bridge
- Side kicks
- The basic cat
- Quadruped
