Postnatal Pilates
Getting Back in Shape
First of all, congratulations! If you are reading this article you are probably either pregnant or have recently delivered a baby. There's nothing like a new baby to make you feel like you've been run over by a truck, and while the exhaustion and discomfort brought on by labor and delivery will soon go away, they give way to new challenges to your body.
One of a pregnant woman's biggest concerns is "can I get back the body I had before I was pregnant?" The answer is yes. Not only can you get back the body you had before , but you can improve it. The solution is Pilates. First up for new mom's concerns is toning up that newly babyless belly. Pilates strengthens and flattens the deep lower abdominal wall that is so hard for postpartum women to tone after delivery. Every exercise in the Pilates routine requires you to keep your naval to your spine so the tummy is always getting a workout.
Pilates also helps address pelvic floor weakness, which causes many new moms to leak urine both during and after pregnancy. Pilates, which focuses on strengthening and toning the weak muscles, can give a new mom time to take care of herself and her recovery by exercising, which also improves sleep and minimizes depression; addresses postural issues, which many have developed through pregnancy; and prepares her for lifting and carrying her newborn.
Pilates may also help moms who experienced birth complications, recover more quickly. The breathing technique used in Pilates, helps increase the amount of oxygen your lungs take on each breath. Increased oxygen and blood flow aid in the healing process.
What is Pilates?
Pilates is an exercise system developed by Joseph Pilates to strengthen muscles, increase flexibility and improve overall health. Exercises are performed on a mat and on specially designed equipment. The Pilates system includes exercises for every part of the body and applications for every kind of activity. Created in the early part of the 20th century, Pilates was so far ahead of it's time that it did not begin to achieve popular recognition until the first few years of the 21st century. Over 10 million people are now practicing Pilates in the United States and the numbers are growing every year.
Why is Pilates so Popular?
Pilates focuses on engaging the mind with the body to create exercises that involve the whole body. Every exercise is performed with attention to the breath, proper form and efficient movement patterns. Pilates strengthens the core, improves balance, increases coordination, and decreases stress. The exercises are relatively safe, low impact and appropriate for anyone from 10 to 100. Pilates focuses on learning to move better so the benefits are felt in everyday life.
For most moms, beginning Pilates 4 to 6 weeks after delivery is a reasonable time frame. For those who have had a cesarean section – 6 weeks is more appropriate. Always make sure you get clearance from your physician prior to resuming an exercise program.
Pilates classes are available at most recreation centers and Pilates and yoga studios. Look for a class that specializes in postnatal classes. This is a great opportunity to get fit and meet other new moms at the same time.