Postnatal Pilates Exercises

During pregnancy, the muscles in the lower abdominals, the pelvis and the pelvic floor are stretched and expanded to make room for the growing baby and the birth of the baby. After birth, these muscles can be toned through exercises. Pilates exercises tone the deep muscles of the abdomen and pelvis, which can help new moms regain not only the shape of their core, but the function in the muscles.

  1. Pelvic Tilt

    • The pelvic tilt helps you find and engage the deep muscles of the core. These muscles are stretched and pulled during pregnancy and often lose their shape or tone. To perform the pelvic tilt, lie flat on your back on an exercise mat. Bend your knees and place the soles of the feet on the ground about hip-width apart. Slowly press your lower back into the mat as you exhale, squeeze your glutes and draw your navel in to your spine. Inhale to release. Repeat 10 to 12 times.

    Leg Scissors

    • The Pilates' Leg Scissors work the deep muscles of the lower abdominals that extend into the pelvis and pelvic floor. This exercise helps to strengthen the areas of the body that were expanded and stretched during pregnancy. To perform Leg Scissors, come into a pelvic tilt on the mat. Bring your knees into your chest and hug them so you are in a ball. Then lift your head and shoulders off the mat. Keep a slight tuck to your chin to protect your neck. Keep your navel drawing into the spine and your lower back pressing into the mat. Slowly release and straighten your left leg until it hovers above the ground. Then, straighten your right leg up toward the ceiling while holding onto your calf muscle. Hold for one count and switch sides. Repeat 10 to 12 times on each side.

    Straight-Leg Reach

    • The Straight-Leg Reach stretch also activates deep into the lower abdominals and pelvis, contracting and strengthening these muscles. Come into a pelvic tilt. Draw your knees into your chest and peel your head and shoulders off the mat. Tuck your chin and press your navel into your spine and your spine into the mat. Wrap your hand around your right shin as you lengthen your left leg out at a 45-degree angle. Hold for two counts and switch sides pulling the left knee in and straightening your right leg. Repeat 10 to 12 times on each side.

    Bridge Lifts

    • The Bridge pose encourages the pelvic tilt, while lengthening the lower back and squeezing the muscles of the lower abdomen. Come into a pelvic tilt with your knees bent and your feet flat on the ground shoulder-wdth apart. Slowly lift your bottom and tailbone up off the mat toward the ceiling. Continue lifting as your back comes off the ground and eventually you are resting on your shoulders. Keep pressing your hips towards the ceiling and hold for 5 counts. Lower halfway down, contracting the lower-abdominal muscles as you lower. At the halfway point, hold for one count and lift back up for one count. Repeat 10 to 12 times.