4 Postnatal Pilates Moves You Can Do At Home

Singapore has recently launched its exercise guidelines for pregnant women, encouraging those who are pregnant or of childbearing age to exercise more. This comes after an increase in cases of pregnant mothers in Singapore developing gestational diabetes.

Excessive weight gain is the biggest risk factor, with 24% of pregnant women in Singapore classed as being ‘overweight’. Out of these findings, health officials also discovered that many pregnant women are discouraged from exercising due to physical and psychological factors, as well as misguided advice from doctors.

The truth is exercise does not increase pregnancy complications. In fact, exercise is important for new mums and mums-to-be, as it promotes weight loss and lowers their risk of developing gestational diabetes.

Exercising after you have had a baby can also be a wonderful way to safely strengthen and reconnect with your body. One of the best ways new mums can assist in muscle strength and toning is by engaging in safe postpartum exercises that they can do at home. Home exercise programs make it easier for new mums to keep fit and regain muscle, posture, and tone after giving birth.

One of the most effective postpartum exercises is pilates, as it targets the muscles that generally weaken during pregnancy. Postnatal pilates also has many other added benefits including:

• Restores muscle strength and improves body tone
• Helps to boost your energy levels (very important when looking after a newborn!)
• Reduces tummy fat and promotes overall weight loss
• Relieves stress, anxiety and depression
• Can be performed anytime and anywhere
• Helps to restore pelvic floor muscles and relieves pelvic floor and abdominal discomfort post-birth
• Can help repair diastasis recti and urinary incontinence, which are both common during and after pregnancy
• Strengthens and soothes the back and opens up the chest, both of which can get tired after carrying/nursing a baby
• Gives you much needed ‘me’time

Things to know before starting a postpartum exercise plan at home

1. When can you start postnatal pilates?

Women who are starting their postpartum exercises after a c section or natural birth are generally ready to start postnatal pilates 6 weeks after giving birth. Before starting any postpartum exercise plan, it’s recommended that you receive clearance from your doctor or midwife first. You should also check yourself for diastasis recti, as the degree of abdominal separation may influence how long you should wait before getting back into exercise.

2. What do I need?

Before beginning your at home postnatal pilates program, you will need a big enough space so that you can stretch out your arms and legs fully. You may want a yoga mat, particularly if you haven’t got a carpeted surface to practice on. Thicker styles of mats will cushion and support you more. If you’re just starting out, you will only need these two things. Some women may like to have a cushion or a yoga block nearby to help support their lower back when lying down, and for those who like an extra challenge, you can also practice with a resistance band, pilates ball, or a pilates ring.

Always wear comfy clothes such as yoga pants and a tank top or t-shirt, and a bra that offers good support.

3. How to engage the pelvic floor

Engaging and supporting the pelvic floor is at the foundation of a pilates practice. The pelvic floor is located in the area between your pubic bone, tailbone, and sitz bones, and helps to keep your core stable – assisting in balance, good posture, and improving bladder and bowel control.

You can activate your pelvic floor by simulating cutting-off urine midstream or stopping passing wind. If you can feel those deep core muscles switch on and zip-up, then you’re actively engaging your pelvic floor. Try to keep your pelvic floor engaged throughout your pilates workout, particularly when performing deep core movements and balancing postures.

4. Breathing

While performing your exercises, focus on your diaphragmatic breathing. As you breathe in, think of your lungs and ribcage opening like an umbrella as your breath works deep down into your pelvic floor. Deep conscious breathing helps to correct muscle activation and keep your spine and muscles safe and supported as you move from posture to posture.

5. Creating time

Finding time for exercise when you have a baby can be challenging. To help maintain your health & wellbeing while taking care of bub, you can try:

• Having a loved one such as your partner look after baby during your workout time
• Include your baby in the workout by having them lay on the floor next to you
• Exercise in shorter intervals. You can space your 30-minute workout into three 10-minute shorter workouts throughout the day.
• Practice your pilates breath and core activation as you care for baby. Try zipping your pelvic floor up or try balance postures while you’re carrying them

Pilates exercises you can do at home

1. Strengthen your core

Pilates is a great postpartum exercise to reduce the tummy. The transverse abdominals are the deepest layer of ab muscles, which when properly worked, can help shred excess belly fat and tighten up the ab area.

One of the best ways to target the lower abs is by performing a heel push. To start, sit your bottom on your yoga mat, legs bent in front of you with feet on the floor. Begin to lay back so that you’re supported by your elbows and forearms on the mat. Next, lift your heels and extend them out in front of you so that you’re in a boat position. Then simply draw one knee in and out, and then the next. Maintain an open chest and long neck to support the spine. Remember to draw your pelvic floor muscles in and up to help you brace your core. To make it harder, loop a resistance band around your feet.

2. Tone your arms

To target the chest and arms, you can perform a pecker push up. Start by kneeling down on your mat, then position your hands about 3 feet in front of your knees. Your hands should be placed in a way that it looks like a diamond shape and arms should be straight, head down and back arched slightly upward. Shift your weight forward and lower down slowly, bringing your nose toward the diamond. Push back up and repeat.

3. Open up your hips

Your hip flexors can become very tight during pregnancy. Performing a hip opener exercise such as a prone hip extension can help to lengthen the hip flexors and strengthen your hamstrings, glutes, and abs. Lay face down on your mat with hands beneath your forehead. If you have any discomfort around the breast area, place a cushion under the abdomen. Press your pubic bone down into the mat to lengthen the lower back. Slowly lift one leg, focusing on drawing it up with the glutes. Hold and squeeze for a few breaths, then lower and repeat on the other leg.

4. Strengthen the buns and thighs

The glute bridge is a great way to tone and strengthen the lower body post-partum. To perform, lay down on your back, feet hip-distance apart and arms down by your sides. Inhale to prepare, as you do so, engage your core and draw your tailbone in. On the exhale, squeeze your glutes and lift up as high as you can go without flexing the spine. Keep your weight in your heels as you push up so that you target your glutes. When you get to the top of the squeeze, imagine squeezing a ball between your knees, targeting the inner thighs. You may use a small ball or cushion to help you feel the sensation and achieve a tighter squeeze.

Remember to take each exercise slowly, especially if you’re just starting out. Listen to your body and take breaks when needed. Each of these exercises can be performed 10-15 times but you may want to do less and build up as you gain confidence and strength. If you are interested in pilates in Singapore, you can find plenty of group classes where an instructor can guide you through each movement. However, pilates exercises at home are just as effective and often an easier option when you have a newborn.

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