Pilates during pregnancy and post-pregnancy is a great idea but it may feel a little different. As your body continues to change and heal, it’s a good idea to take things slow and opt for postpartum Pilates classes if you can. They’ll make your training safe and supportive with moves designed for recovery. But that doesn’t mean that you won’t see the results.
Pilates post-pregnancy is great for postpartum recovery and building strength back (mentally or physically).
If you want to join Pilates post-pregnancy, here’s how to start your journey with specialised postnatal classes.
How can Pilates help post-pregnancy?
Prenatal and postnatal, your body goes through a lot of changes. From the colour and texture of your skin to fluxes in your digestive system, hormones and your body shape which can affect how good you feel in your body. So, postpartum Pilates can feel a little different. You may have to adapt the way you move with safe pelvic-focused exercises to support your recovery.
Postpartum Pilates can help you regain control of your body and feel confident in your skin. Whether you choose Mat Pilates or Reformer Pilates, postpartum classes are great for developing your strength and physical fitness. Both types offer lots of benefits for your mind too. Just 20 minutes of supportive exercises at a studio can completely change your mindset.
What are the physical benefits of Pilates?
As a new full-time parent, you’ve already got a lot on your plate (and probably in your lap). So if lying flat on a mat sounds like your kind of workout, we get it. The good news? With Pilates, you can start there and still support your strength, recovery, and mental reset. Because if anyone knows how to multi-task, it’s you.
Looking after a baby can take just as big a toll on your body as pregnancy and giving birth. From changing nappies to breastfeeding, carrying your baby and getting less sleep than you’re used to, you may feel stiffness or even pain in your muscles and joints. The good news is that postpartum Pilates exercises help to release that tension throughout the body and helps with better posture.
Physical pressure, labour, surgery and hormonal changes affect the strength of your pelvic floor during pregnancy and the strength of your core. Diastasis recti (where your abdominal muscles separate) is normal in pregnancy to allow your baby to grow but can cause back pain and discomfort later on. Pilates helps significantly in restoring your pelvic floor and abdominal function, especially for women during postnatal recovery. Postpartum Pilates exercises target the ‘inner unit’ muscles, including the transverse abdominis and pelvic floor, to strengthen them again.
This leads to:
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Better bladder control
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Less back pain
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A stronger core
Speaking of core, you can’t do Pilates without it. A stronger core means better posture, improved balance and better mobility. Plus, addressing postural imbalances and areas of tension in the neck and upper back is a huge benefit of post-pregnancy Pilates sessions. Gentle strengthening and mobility work can provide long-term relief, so you can move with greater ease and comfort.
How can Pilates help my mind?
If you need a little extra push to get you into Pilates post-pregnancy, you’ll find plenty of mental health benefits too. As well as taking back a little me-time, you can also:
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Boost your levels of feel-good hormones
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Reduce your stress
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Improve your mood
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Give yourself more energy
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Sleep better
As well as all that, intentional deep breathing in Pilates oxygenates both the muscles and the brain. This translates to better mental clarity, improved patience and a reduction in the “foggy” feelings that you may experience after childbirth.
Should I do Mat Pilates or Reformer Pilates?
The choice is yours. Reformer Pilates is a perfectly safe option for postpartum exercise (as long as you’re following guidance from your medical professional).
Traditionally, Mat Pilates has been the more accessible way to practice Pilates but these days, that doesn’t have to be the case. Part of the reason that FOLD exists is to share the beauty of Reformer Pilates at home. Our stylish folding reformer beds are designed to slot into a variety of homes, giving you studio-quality Reformer Pilates workouts when and where you want them. And with a little one in tow, we know that flexibility counts for a lot.
With on-demand workouts from FOLD, there’s:
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No childminding
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No set schedules
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No waitlists
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No commute
Just a solid workout at your own pace at a time that works for you. Which means you can get your fitness back or build it from the ground up.
And if you need a dose of community, you’ll find plenty on our app.We offer online classes where you can join live sessions or meet up in person.
How soon after pregnancy can I start Pilates?
No two bodies are the same, so it’s good to take advice from your healthcare professional on when you can start training again. As a general rule after a C-section, you’ll need to wait 12 weeks or until your postnatal check-up. Otherwise, it’s usually safe again after 6 weeks.
The most important thing is to take your time. Be kind to your body and take it slow to avoid injury and allow you to adapt to change. It’s a good idea to start with the foundations to see where your strength and fitness is before diving straight back to where you were before.
In the meantime, enjoy some gentle stretches and take inspiration from classic Pilates moves, like bridges, leg lifts, mermaid stretches, and wall presses to gently move your body and release tension in your muscles.
In postpartum, be careful to avoid certain Pilates exercises, especially those that put extra pressure on your abdominal or pelvic floor muscles, like high-intensity planks or sit-ups. Start with foundational movements and gradually add on for safer progress and to avoid injury.
Pregnancy Reformer Pilates Frequently Asked Questions
Can I do Reformer Pilates after giving birth?
Yes, you can do Reformer Pilates after giving birth but start only after speaking to your doctor. Postnatal Reformer Pilates is low-impact and specifically designed for gentle recovery. It helps strengthen your core and pelvic floor, improves posture, reduces back pain and supports your overall postpartum healing process. Begin slowly, listen to your body and consider working with a qualified instructor who understands postpartum needs for a safe, effective practice.
Can Reformer Pilates help with diastasis recti?
Reformer Pilates can help improve diastasis recti by strengthening your core muscles, particularly the transverse abdominis, to close the abdominal gap. Working with a professional is a must to safely and effectively address diastasis recti through Pilates so that you’re gentle on your body.
Is Reformer Pilates safe during pregnancy?
Reformer Pilates is generally safe during pregnancy, especially when done with proper modifications and under guidance from healthcare and trained prenatal fitness professionals. It’s even been shown to support balance and pelvic floor strength better than Mat Pilates.
However, it’s best not to start Reformer Pilates during pregnancy if you’ve not done it before and always follow advice from your medical professional. The key things to remember are: don’t lie flat on your back after the first trimester, make sure that it is safe for you to exercise and try private or specialised prenatal sessions rather than large group classes.
