6 Ways Pilates Benefits Your Postnatal Recovery

Pilates is one of the best forms of self-care I like to practice, promoting total-body alignment, better posture, and enhanced awareness of your "new" post-baby body.

The intentional deep breathing during Pilates oxygenates both the muscles and the brain, which translates to increased mental clarity and patience. The boost in circulation you'll get from engaging in Pilates movement will energize your body from head to toe, something that proves especially helpful for sleep-deprived parents. Which work hand in hand to prevent issues like lower back pain and shoulder and neck tension.

Once I was cleared to work out by my doctor, I jumped back into the gym. I didn't know this process required a different approach until I noticed how my body responded to muscle recovery. My workouts were heavily focused on strength conditioning, so my trainer had me on a weight training program. This was great, but I felt like my body needed a hug after each session. A good stretch and focus on my posture.

At the time, I was nursing on demand around the clock, functioning on very little sleep, and I started to feel like my posture and form were out of wack. Even doing basic movements in the gym felt painful at times. This was when I knew that I needed to add something to my workout routine that focused on my form and posture, and that's when I began to learn of all the benefits of Pilates post-pregnancy!

I've been doing Pilates routinely for over a year now and have seen a tremendous improvement with how my body responds to HIIT (High-Intensity Interval Training) workout recovery and my overall results.

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Today, my workout routine consists of a hybrid program of weight training 3 times a week and Pilates 2-3 times a week.

Whether you're a new or expecting mom, here are some reasons why Pilates would be a good starting place if you're thinking about jumping back into the gym.

1) Strengthen your pelvic floor

Your pelvic floor muscles (simply, the muscles that stop you from peeing yourself) have been put under a lot of pressure during both pregnancy and childbirth. Stress incontinence and prolapse are common amongst new mums, and Pilates is a great way to reconnect with and strengthen your pelvic floor to counter these issues.

However, learning to engage these muscles can be tricky: "Most women recruit their abs and buttocks instead of their vaginal muscles," says gynecologist Star Hampton. Thus, working on engaging your pelvic floor with a trained postnatal Pilates teacher can help ensure you aren't wasting your time on exercises that aren't hitting the right spot, and get everything 'downstairs' back in order (not just for bathroom matters, but for sex, too!).

2) Improve Diastasis recti

When you are pregnant, your stomach muscles need to stretch to allow room for your baby to grow. When these muscles are overstretched, they can separate, leaving you a little  weak in your center and vulnerable to things like back pain. Though the muscles may heal naturally over time, Pilates can help safely encourage the muscles to draw back together, getting you back to full strength quicker.

3) Regain a good posture and prevent back pain

Your body, including your posture, changes during pregnancy, and these changes can linger around after you've given birth too (sometimes for years!). Not only this, but caring for a baby often means spending lots of time still and leaning over, not to mention the weight of carrying them about (particularly if you carry them on one side) - these things can all contribute to stiffness and back pain. Pilates will help you mobilize the stiff parts, become aware of the position of your hips and spine, and also help you regain core stability to help protect your back.

4) Strengthen and energize your whole body

Pilates isn't just about your core. We will also work on your upper and lower body, strengthening you all over - after all, looking after a baby is a physical job, especially as they continue to grow into toddlers!

Childcare is also tiring, and while it might sound like a paradox, exercise actually energizes you. This is due to hormonal changes brought about by movement. Still, the physiological changes also ensure that your body is more efficient and able to perform everyday activities with less effort. Oh, and did I mention that regular  exercise has been shown to improve the quality of your sleep? Especially important when you're not getting a lot of it like me!

5) Build confidence and feel good about yourself

Your body has changed hugely. You may be overwhelmed by having to care for a new human. Perhaps you feel pressure to be the 'perfect mom.' Postnatal Pilates is a way to help you reconnect with your new body in a supportive and social environment and, importantly, is a time for you. Whether you attend a mom and baby session, or a general class, this is an hour where you can recharge your body and mind.

There is a significant body of evidence that explores how the  mind and body are linked. Pilates has been shown to aid postnatal physical recovery, and the quicker you feel like your body is recovering, the more likely you are to feel like yourself again and ready to conquer the world!

6) Help you lose baby weight

Pilates is a great way to ease yourself back into exercise, with the guidance of a professional and at a sensible rate (though I'm not saying it will be easy!). While Pilates itself is not the best form of exercise for weight loss, it will give you the tools to prepare your body for more rigorous activity. For instance, you're not going to want to go running if you're suffering from stress incontinence, and lifting weights isn't the best idea if you still have Diastasis recti.

So there you have it. Plenty of ways in which Pilates can help you through the postnatal period.

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