What are the benefits of postnatal Pilates?

What is Pilates?

Pilates is a form of low-impact exercise that builds strength, improves mobility and flexibility, and increases stamina. Pilates has many physical and mental health benefits, including its role in creating good posture and breathing techniques, aiding healthy weight loss, and managing stress.

The principle of Pilates is to train and challenge the core muscles. This refers to the muscles in the mid-section, including the deep muscles in your stomach (abdominal muscles), waist (obliques), back (erector spinae and multifidi), pelvic floor muscles, and buttocks (glutes). As a result, Pilates is often encouraged during pregnancy - a time that poses a significant challenge to a mother's core stability and strength.

What is postnatal Pilates?

Postnatal Pilates, also known as postpartum Pilates, aims to aid recovery from pregnancy and childbirth by increasing blood flow and oxygenation to the damaged muscles. Postnatal Pilates exercises are low-impact and deliberately gentle, enabling new mothers to heal and rebuild their strength in a safe way.

Is postnatal Pilates good for diastasis recti?

Diastasis recti is a completely natural and common complication of pregnancy. The stomach muscles that line both sides of your linea alba (a fibrous vertical line running down the midline of the abdomen) can become stretched to the point that they are forced apart.

"Postnatal Pilates can help with diastasis recti as it strengthens the entire abdominal area," says Rebecca Convey, owner of Kinetic Pilates in North London. "This includes the transverse abdominals, which when activated and strengthened properly can be effective in helping to close the gap caused by diastasis recti.

"Joseph Pilates, the founder of Pilates, spoke about using the abdominals as a gladiator belt to help tighten and strengthen your core and support the spine. It is this gladiator belt image that can help you to engage the transverse abdominals," she adds.

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How to do Pilates at home

One of the great things about Pilates is that it can be done from your living room or bedroom - you don't need to go to a fancy Pilates studio providing you have plenty of space. If you are doing Pilates at home, it's important to do so safely and, if you are a beginner, you should work your way up to more advanced exercises and positions, rather than pushing yourself straightaway.

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How do I tighten my stomach after having a baby?

Postnatal Pilates can also be used to help you return to a more flat post-baby tummy. However, Convey cautions not to put yourself "under pressure to 'bounce back' from pregnancy.

"The reality is, it takes 40 weeks to grow a full-term baby and it will take much more than a few weeks to recover," she says. "My advice to new mums is to not set unrealistic fitness goals as these will only lead to disappointment and stress, which is not good for your mental or physical health.

"I recommend starting with a simple set of Pilates exercises to rebuild strength slowly. Doing these for five minutes several times a day is a gentle way to coax your body back into shape without overdoing it.

"You will find that each day you grow a little stronger and more confident in your ability. This will lead naturally and safely to more vigorous workouts."

How soon after birth can I do postnatal Pilates?

If you've had complications with pregnancy or childbirth, you shoulld get the all-clear from your doctor or midwife before starting postnatal Pilates exercises after giving birth. "In most cases, women can start postnatal Pilates after their 7-week check-up. The important thing is to start 'slow and steady' and work with a teacher who is experienced and knowledgeable," says Convey.

To benefit from expert guidance, there are many postnatal Pilates classes you could join. Alternatively, if you find it difficult to attend classes alongside being a new mum, it's possible to take up postnatal Pilates exercises at home.

How long after a C-section can I do postnatal Pilates?

Giving birth by C-section brings in another element of recovery and Convey advises that, in some cases, you may need to wait longer to start exercising. "Your doctor will be the guide, but it is usually okay to start after seven weeks as long as you are no longer in pain and are recovering well.

"If at any point these Pilates exercises (or any exercise) cause discomfort or pain, you must stop. It may be that you are starting to exercise too soon and need more time to heal. Alternatively, you may need an experienced teacher to help you with your body placement and technique."