- Abdominals – All four layers of them will need to be strengthened again. Even if you have some separation post birth, it’s still really important to challenge these muscles albeit it in a controlled and progressively harder way. You can do chest lifts – you just want to keep an eye on your midline and ensure that when you lift, there is some tension across the gap (if there is one). Don’t forget simple side bends will also help as will some twisting movements whilst holding the pelvis still.
- Inner thighs – Gentle strengthening of this area can really help with the pelvic floor strength also. Make sure if you had any pubic symphysis issues during pregnancy that you ease into this with just a cushion between your legs initially. Increase to a firm ball and then to pilates props like a magic circle. A sign that you may be doing too much is pain through your groin/pubic bone area.
This period won’t last forever but getting the foundations right will impact your future strength so invest the time in them.
If you are attending postnatal classes and they are not focusing on these areas, it might be time to find a new place to move that is really familiar with what you need in the early stages of postpartum. This period won’t last forever but getting the foundations right will impact your future strength so invest the time in them.
Like with all things movement-related in the postnatal period, please be gentle with yourself. Birthing and caring for a new baby is a huge task in and of itself. Acknowledge that before everything else. If you are ready to commit to yourself and feel stronger, the Unwind Pilates Post Natal Program may be just what you need. If you want to keep getting tips and moves to make you feel good and get you moving throughout the day, head over to the Unwind Pilates Studio Instagram page.
Laura is the owner of Unwind Pilates Studio. She teaches Pilates to women from her studio in Newcastle and also via her online Post Natal Program and Pilates Membership. If you have any questions, feel free to head over to her website to find out more or send her an email.