Let’s explore various postnatal Pilates classes and the benefits of each one. Also, learn when it is safe for you to join a postnatal Pilates class.

It doesn’t matter if you had a long labor, an epistotomy, a vaginal birth, or a cesarean, postnatal workouts are made to fit you.

Especially postnatal pilates classes.

That’s why PhysioMatters is here for you.

At PhysioMatters, our postnatal Pilates sessions offer a safe, supportive, and restorative way to restore your well-being during this special phase.

We will work together to help you get back into exercising, so you can achieve your goals at a pace that suits you.

Our Pilates classes focus on addressing issues that may have arisen during pregnancy and labor, targeting the weakened and stretched abdominal muscles, commonly referred to as the pelvic floor.

Let’s look at types.

Types of Postnatal Pilates Classes

• Mat Pilates: This class incorporates mat and bodyweight exercises to enhance core strength and flexibility.
• Reformer Pilates: A reformer machine is used here to offer a wider range of exercises to challenge the body further.
• Mum and Baby Pilates: Babies are allowed to attend this class with their mothers.
• Specialized Classes: It involves specific areas, such as pelvic floor strengthening, back pain management, or core restoration.
• Online Postnatal Pilates: This class allows you to participate from the comfort of your own home without the need to gather at a physical location.

Benefits of These Postnatal Pilates Class

The benefits of postnatal Pilates classes are:

1. Helps restore and balance the body, focusing on strength training in a low-impact yet challenging environment, all within a safe setting.
2. Relieve stress and tension from the demands the body faces after birth.
3. It helps you bond with your baby and connect with other mothers.
4. Builds key postnatal muscles for all the functional movements and positions we adapt to as new mothers, including holding and feeding.
5. Develop pelvic floor strength for everyday movement.
6. Develop tone and core control to heal diastasis.
7. Work safely and effectively to heal any diastasis recti (abdominal separation).
8. Mobilize and strengthen the spine.
9. Release and strengthen the upper and lower body.
10. Realign gait for your postnatal body.
11. Improve posture in sitting, standing, and for everyday movements such as walking, running, transitioning from sitting to standing, twisting, rotating, and combinations thereof.

If you’ve not done Pilates before, there really is no better time to start than now.
The class is for mums and babies up to crawling age, as it can be a bit of a juggle thereafter.

That said, a few moms have brought their toddlers to the classes and kept them occupied with an iPad or toys. The important thing is that you’re happy and get to move, thumbs up.

Also, if you’re a bit further along postnatally, you’re still welcome to come; you don’t have to bring your baby.

Important Considerations before starting a Postnatal Pilates Class

• Consult with a Healthcare Professional

This has to do with you consulting your doctor before starting any exercises, especially if you have a C-section.

• Listen to Your Body

Pay attention to your body for any discomfort or body signals, so you will not harm yourself by starting an exercise.

• Start Gradually

Start your exercises slowly and increase the intensity when your body has fully recovered.

When can you start the class?

You can start after your GP has signed off you at your 6-week postpartum check-up or 12 weeks if you’ve had a C-section.

We will send out a postnatal health questionnaire before your first class. This means you can’t attend a class without an assessment.

Examples of Postpartum Pilates Exercises

1.  Lunge to Kneeling Combo

This lunge-to-kneeling combo will challenge your stability and glute strength.

You will also improve your posture by focusing on keeping your spine long. Repeat on each side.

2.  Roll Up

This gentle roll-up will help you rebuild your abdominal strength and improve the mobility of your spine.

3.  Bridge

This Bridge exercise will strengthen your hamstrings and glutes.

Plus, you can challenge your stability with a single-leg variation. Repeat on each side.

4. Grand Plié

The Grand Plié in second position will work your inner thighs and hips as you move in this externally rotated position.

Why is postnatal Pilates exercise good

Exercise is one of the best ways to improve your mood, strengthen and tone your muscles, and boost your overall health.

But during the postpartum period specifically, fitness has the potential to:

• Strengthen the abdominal muscles that stretched out during pregnancy
• Boost your energy
• Promote better sleep
• Relieve stress
• Help you lose any extra weight you gain.

Light-to-moderate intensity aerobic exercise (such as walking) during the postpartum period also could improve mild to moderate depressive symptoms, according to a 2017 review of studies.

Why Is Postnatal Exercise Important?

• Physical Recovery
• Mental Well-being
• Energy Boost
• Bonding Time
• Long-Term Health

Classes to avoid during pregnancy

• Our Hot Pilates and Hot Yoga classes are not pregnancy safe and should be avoided completely.
• Our Strength Reformer and Cardio Strength Reformer classes are to be avoided from the second trimester onwards.

Conclusion

Postnatal Pilates Classes are more than just an exercise.

It is like building a community for your body.

To enhance and care for your body after birth.

If you are new or have already practiced Pilates before, you can restart your journey by booking either a group or private session with us.

Should you wish to join the group classes, we recommend starting with our Postnatal classes regardless of your prior fitness level.

At PhysioMatters, we’re here to guide you safely through this journey, offering support, care, and a chance to move at your own pace.

We are not here to rush you.

We are here to help you when you are ready.

At PhysioMatters, what matters to you matters to us also.