However, its important to approach postpartum exercise cautiously and consider the changes your body has undergone.
How soon can you get back into Pilates?
In short, it depends.
In this case, exercise should mean light stretching, walking, and maybe a kegel or two.No marathons.
Of course, those arent the only two outcomes.
Commonly, after childbirth, a separation of [abdominal] muscles may occur, known asdiastasis recti.
certified Pilates instructor
What should you remember when you get back to Pilates?
Youve got the go-ahead: Check.
Heres the play-by-play to get back into your Pilates practice.
What are the best postpartum Pilates exercises to do early on?
If you dont have an at-home reformer, here are the at-home exercises she says to try.
Inhale to prepare, and as you exhale, tilt your pelvis upward, engaging your abdominal muscles.
Inhale to return to the starting position.
Repeat several times, focusing on controlled movements, she says.
This is a great way to reestablish the mind-body connection with the pelvic floor slowly.
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Heel slides:Lie on your back with knees bent and feet flat on the floor.
Inhale to return to the starting position, she says.
Repeat with the other leg.
Focus on engaging your core and maintaining pelvic stability.
Glute bridges:Lie on your back with knees bent and feet flat on the floor hip-width apart.
Inhale to lower your hips back down.
Focus on engaging your glutes and core, along with the inner thighs and pelvic floor.
Seated leg lifts:Sit on the edge of a sturdy chair with your back straight and shoulders relaxed.
Inhale to lift one leg off the floor, extending it straight in front of you, she says.
Exhale to lower the leg back down.
Repeat with the other leg.
Maintain good posture and engage your core.
Pelvic floor exercises (Kegels):Sit or lie comfortably.
Contract your pelvic floor muscles as if youre stopping the flow of urine, she says.
Hold for a few seconds, then release.
Repeat several times throughout the day to strengthen the pelvic floor.
Inhale to lift the top leg toward the ceiling.
Exhale to lower the leg back down.
Repeat on both sides to work on hip and outer thigh strength.
Deep breathing with pelvic floor engagement:Sit or lie comfortably, and focus on deepdiaphragmatic breathing.
Coordinate the breath with gentle pelvic floor contractions.
Inhale to expand the ribcage and exhale to engage the pelvic floor muscles.
This helps enhance core stability and pelvic floor strength.
Bring your legs back together and repeat on the left side.
Brilliant exercise for incorporating adductor muscles (outer thighs), glutes, and pelvic floor.
Modified hundreds:Lie on your back with your knees bent and feet flat on the floor.
Keep thePilates hundredmovement controlled, and modify as needed for comfort.
What are the Pilates exercises to avoid postpartum?
Equally important to what you do?
Below, Bentivoglio shares movements to avoid when youre getting back in the swing of things.
These movements can stress the rectus abdominis and may not be suitable until later in the postpartum recovery.
This includes exercises like Russian twists or advanced spinal rotations.
High-impact movements:Steer clear of high-impact exercises that involve jumping or sudden, forceful movements, she says.
Examples include full extension backbends or exercises where you lift your upper body off the ground without proper support.
These can place stress on the abdominal muscles and may not be suitable during the early postpartum period.
Its important to start with lighter resistance and gradually progress as your strength and endurance improve.
Excessive stretching:While gentle stretching is beneficial, avoid excessive stretching or overextending your muscles, she says.
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