7 reasons why postnatal Pilates is essential after pregnancy.
Getting back to exercise after pregnancy can feel daunting, particularly if you had a difficult pregnancy or birth. Many mums are eager to get back to their pre-pregnancy fitness but with the sudden reduction in the available time, choosing the form of exercise that will give you the best benefits is important.
Pilates is a popular choice of exercise for women after pregnancy. Not only does it ease you back into exercise gradually but it is also proven to be successful in building strength after pregnancy.
Here are 7 reasons to start pilates after pregnancy.
1. Your body will feel fantastic.
Looking after a newborn baby (and other toddlers) is physically and mentally demanding. Upper back, mid back, lower back and hip pain are common complaints I hear from new mums. Pilates is fantastic to manage these types of pain as you move your body in lots of different ways that lubricate your joints and get the blood flowing.
After a session on the mat, you will feel taller, more flexible and strong. Who doesn’t want that? It won’t even take long. If you commit to rolling out your mat for 15-20 mins most days you will feel the benefits.
Check out or online The Postnatal Pilates Programme for lots of 15-20 min videos specific for postnatal women https://www.anuwomenshealth.ie/join-anu
2. You will strengthen your tummy muscles
Pregnancy can take its toll on your tummy muscles. As the baby grows the tummy muscles get lengthened to accommodate the baby. After pregnancy, they can get out of the habit or working and many women find it difficult to strengthen them.
Diastasis Recti or tummy muscle separation is common after birth and pilates is perfect for rehabilitating this. In The Postnatal Pilates Programme, there are videos at each level dedicated to diastasis recti. This is a 4 level programme so it will take you right from birth back to having strong abdominal muscles again. The Postnatal Pilates Programme
3. Your pelvic floor will get stronger
Pregnancy is a real challenge on the pelvic floor. The growing baby puts extra pressure on the pelvic floor and stretch weakness will happen. A vaginal birth will put further stress on the pelvic floor and women can often feel disconnected from their pelvic floor after birth.
While Kegels are great, there are lots more you can do to strengthen your pelvic floor after birth. Research has shown that strengthening your hip muscles will have carryover into the pelvic floor. Improving the coordination between your pelvic floor and tummy muscles will significantly improve pelvic floor performance and this is the foundation of pilates exercises.
4. Your back will improve
Your body, including your posture changes during pregnancy, and these changes hand around even after you have given birth. Not only this but caring for a baby often means spending a lot of time still and leaning over, not to mention the weight of carrying them around. This can contribute to stiff and painful hips and lower back.
Pilates will help you mobilise the stiff parts, become aware of the position of your back and hips and also help you regain core strength to help protect your back.
5. It is safe
While we all want to get back to exercise and the gym after baby, the return to running guidelines released in 2019 recommend waiting for 12 weeks prior to returning to running or high-impact exercise. This can seem like a lot of time, but the body needs time to recover from the changes that occurred in pregnancy and delivery.
Of course, this does not mean that you lie around and do nothing for 12 weeks. Low-impact exercises are great during this time to build back up your foundation for a return to more strenuous exercise. Pilates is an ideal form of low-impact exercise.
In Pilates, you will build back up all the muscles that were impacted by pregnancy. This will set your body up for being truly ready to return to higher-level exercise. 84% of women experience musculoskeletal pain on return to running after pregnancy and much of this is down to not preparing the body adequately after birth.
6. You will reconnect to your core and body
Your body has changed hugely. You may be overwhelmed by having to care for a new human. After birth, your body may not feel like your own. It feels different, it moves differently leaving you feeling totally disconnected from it. Pilates is based on mindful movement thus connecting your brain and body. Engaging with Pilates after birth will help you rediscover your core muscles and your body again.
Pilates will teach you to listen, understand and re-connect with your body as you exercise. There is a great body of evidence that explores how the body and mind are linked
7. You will feel amazing
Not only does Pilates greatly improve overall body conditioning; but it will also stretch and strengthen the right places. The focus is on assisting postnatal recovery. In turn, it can have a calming effect on a person’s mental state which is invaluable for busy mums; looking to de-stress and re-connect with their bodies.
Imagine finishing your 20-minute session feeling taller and totally energised.
Check out The Postnatal Pilates Plan for only 15 euro per month https://www.anuwomenshealth.ie/join-anu