Post Natal Pilates - Introduction
Having experienced the birth of your baby, your body now needs to heal properly so you can get back to full strength. This routine includes safe and effective exercises that have been designed by Caroline to practise progressively in different stages: immediately after the birth or as soon as you feel able.
Stage 1 involves small movements that begin rehabilitating your pelvic floor, and closing the muscles of the pelvis and abdomen. This stage should be performed for a minimum of two weeks before proceeding onto Stage 2.
Stage 2 begins with a 'rec-check' to ensure the muscles of the abdomen (rectus abdominis) are safely closing together so that you can progress onto this next level. If they have yet to close, youmust return to Stage 1. This routine continues to focus on the 'drawing back together' of the pelvic floor and abs, strengthening your core muscles and helping you feel more like the old you! This stage should be practised for at least a further 2 weeks (and can be combined with Stage 1 if you have time) before you begin the main workouts. Both Stage 1 & 2 may seem simple but they are the glue that will hold your new post natal body together, so continue practising elements as often as time allows.
The 2 main workouts include more vigorous movements, both standing and on the mat, and are designed to tighten, tone and balance your body, enabling you to cope easily with the physical demands of your growing baby!
We have also included a tutorial with detailed guidelines and a fun exercise segment for you and your baby. Your life has changed and you can easily incorporate these moves into a 'healthy play time'.