Pilates For Post-Pregnancy Belly: Regaining Strength and Tone
Pilates is a powerful tool for new mums looking to rebuild core strength and tone their bodies after pregnancy. This gentle, low-impact workout focuses on deep core muscles and promotes flexibility, helping you recover from childbirth and tackle that postpartum belly.
Let’s explore how Pilates can help you feel stronger and more confident in your body!
Benefits of pilates post-pregnancy
Pilates is known for its ability to target the core, essential for restoring strength after pregnancy. Focusing on core stability helps rebuild weakened muscles, improve posture, and boost overall body tone.
Pilates also helps relieve tension in the back, support better alignment, and improve flexibility—critical benefits for new mums adjusting to the physical demands of motherhood.
Is postpartum pilates safe?
Yes, postpartum Pilates is generally considered safe for most women, but always get approval from your healthcare provider before starting. Typically, it’s safe to begin around six weeks post-delivery or longer if you had a C-section or complications.
Start with modified exercises and progress slowly to avoid strain.
Does Pilates help with my overhang?
Yes, Pilates can help reduce the "mum pouch" by engaging and strengthening the deep abdominal muscles (known as the transverse abdominis).
These exercises can help flatten your tummy over time, tighten loose muscles, and support the recovery of your pelvic floor.
What to avoid in Pilates when pregnant?
If you are pregnant, keep these movements off your list to stay safe:
Supine exercises - avoid lying on your back for extended periods, as it can reduce blood flow
Deep twists - steer clear of intense twisting exercises that strain the abdominal muscles
High-impact movements - stick to low-impact exercises to avoid unnecessary stress on your joints and muscles
Essential Pilates exercises for post-pregnancy belly
These gentle Pilates exercises are perfect for rebuilding core strength and toning your post-pregnancy belly:
1. Toe Taps
Lie on your back with your knees bent at 90 degrees. Slowly lower one foot to tap the floor, then return to start. Repeat with the other leg, focusing on engaging your core.
2. Knee Folds
Lie on your back with your knees bent and feet flat on the floor. Slowly lift one knee toward your chest while keeping your lower back flat. Lower and repeat with the other leg.
3. Side-Lying Leg Lifts
Lie on your side with extended legs. Lift your top leg to hip height, engaging your core and glutes. Lower it back down with control—this tones your core and hips.
4. Seated Forward Bend
Sit tall with your legs straight before you. Slowly reach for your toes while keeping your spine long, engaging your core as you stretch. This exercise stretches your back and strengthens your core.
5. Abdominal Curls
Start lying on your back with your knees bent and feet flat on the floor. Exhale as you lift your head, neck, and shoulders off the mat, focusing on engaging your deep abdominal muscles.
These Pilates exercises will help tone and strengthen your core while being gentle enough for post-pregnancy recovery. Listen to your body, go slow, and enjoy your journey back to strength!
Written by: Midwife Laura