Pilates : After giving birth. Postnatal Pilates.
Postnatal Pilates.
After giving birth it is important that you get the “all clear” from your doctor before starting up gentle exercise again.
After a natural birth this is usually 4 – 6 weeks after delivery and after a C-section 8-10 weeks but this depends on the individual as every woman is different.
Of course you want to get to your pre pregnancy shape and weight as soon as possible, but it is important that you don’t rush into things as you don’t want to cause more harm than good.
During pregnancy the muscle that runs straight down your front – ( the rectus abdominals or your six pack muscle ) will have separated to allow the baby room to grow.
The amount of separation varies, depending upon muscle tone, size of the baby, weight gain and number of pregnancies.
The gap may return to normal on it’s own, during the first few weeks after birth.
However, for many women, the gap between the muscles remains.
Before starting Pilates after pregnancy it is necessary to have your abdominal muscles checked to see whether or not they have come back together.
Your midwife | doctor | physio | can check for you.
If the muscles are still separated, some exercises could actually cause the gap to remain or to get wider.
Ab exercises that involve flexion of the trunk (ie. sit ups and crunches) should be avoided while the Rectus abdominals are separated.
Instead it is advised that you focus on exercises that work the transverse abdominals and Pelvic floor like many of the more gentle Postnatal Pilates exercises.
The transverse abdominals are your deep, core stabilising muscles, on the right and left sides of the abdomen.
Strengthening these muscles helps to close the separation of the rectus abdominis.
To enquire about a pilates class suitable for Post Natal :
For Booking our Inquiry please contact US!
You can visit our dedicated PREGNANCY website @ :
Pilates for Pregnancy Hong Kong
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