5 Postpartum Pilates Moves You Can Do At Home

Ready & cleared to exercise but not sure what to do? Postpartum specific Pilates is a great first step! Think of it as going back to basics and building strength from the inside-out. 

I suggest having an assessment with a Women’s health physio first, but if you are good to go - these 6 exercises are a great first step back into exercise! 

1. Pelvic Floor / Core Activation

It is really important to get the breathing correct with these movements. I want you to take a big diaphragmatic/belly breath in and then breathe out all the air in your belly (like you are shriveling up like a dried raisin). At the end of your breath out, lift up your pelvic floor (like you are drawing a marble up into your anus!!) Make sure you don’t squash your lower back into the ground! After you engage your pelvic floor, float one foot off the ground. Relax your leg down as you take another breath in. 

2. Hip Lifts

Place your feet & knees hip distance apart. With a neutral spine, float your hips up off the ground. You can lift your pelvic floor up as your hips lift and relax your pelvic floor as you lower your hips back down 

3. Leg Lifts To Strengthen The Glutes After Child Birth

This one is for the glutes! Keep your foot relaxed as you lift and lower your top leg. Feel free to place a band around your legs (just above your knee) if you want to make this exercise more challenging. Make sure you keep your hips staked and keep a small gap underneath your bottom waist.

4. Bird Dog

The key is to place something on your lower back and not let it drop! Engage your core and pelvic floor as you extend opposite arm & leg out, let your core/pelvic floor as you bring your arm and leg back in

5. Back Extension Pilates Movement

With your palm facing down, lift and lower your arm - keeping your shoulders back and down and your elbows unlocked! Especially the elbow of the arm on the ground. Hold your last rep and begin to flip your palms up and down.

6. Tricep lowers post natal pilates movement

In a 4pt kneeling position, lower your elbows down to the ground. Try not to shift your weight back! Breath in as you lower, breath out as you push back up. Make sure you keep your shoulders back and down.

As for repetitions - try 20 reps of each exercise. For exercise 1 and 4 - just do 10 each side! If you feel up to it, repeat the circuit 2-3 times. 

If you would like to know more about our online post natal program - designed to help you transition back to exercise, click here

INSTRUCTOR BIO

Passion and purpose is her driving force, the visionary and driver behind the Duo wheel. A Registered Nurse, Doula-in-training and Cancerian. Nurturer at the core. Knowledgeable, personable and empowering, Alex comes with a wealth of experience & a proactive approach to health.