By Rebecca Convey, Pilates teacher and owner of Kinetic Pilates, who offers classical Pilates training in North London.
There is so much pressure on new Mothers to ‘bounce back’ from pregancy and get back into shape as soon as possible, while taking care of a newborn and surving on little (if any) sleep! The reality is that it takes 40 weeks to grow a full term baby and it will take much more than a few weeks to recover. My advice to new Mum’s is do not put yourself under pressure. Don’t set unrealistic fitness goals as they will only lead to disappointment and stress, which is not good for your mental or physical health. I suggest a simple set of exercises that you can do many times in the day to start with to slowly gain back strength. 5 minutes several times a day is a gentle way to coax your body back into shape without overdoing it.
The exercises I have set out below can be done in a few minutes and if done several times a day go a long way to get your core activated and used to working again. You will find that each day you will be a little stronger and a little more confident in your ability. This will naturally and safely lead to more vigorous workouts.
Please get the all clear from your Doctor or Midwife before starting any exercise programme after you have given birth.
If at any point these exercises (or any exercise) cause discomfort or pain your must stop. It may be that you are starting to exercise too soon and need more time to heal. Or you may need help with your body placement and technique, this is where an experienced teacher is useful to help you execute the exercises properly to avoid discomfort.
I have 2 children and had 2 emergency c-sections and these are the exercises I used to start to recover.
Pilates Wall Exercises
To be done 3-5 times per day
Standing Against the Wall
1) Stand with your back against the wall and move your feet forward as much as you need to be able to have your whole back against the wall. Stand with your heels together and your toes slightly apart.
– Do not arch your back or tuck your bottom under
– You should have a long spine starting from your head to your tailbone.
2) Place your hands on your belly and try to lift your stomach muscles in and up, and away from your hand. As if you are trying to lift your belly button towards your spine and up to your head. Hold the belly in for 5 secs and release. Repeat 5-10 times. As you get stronger you can hold for longer and longer.
– Do not underestimate how difficult this is and in the beginning it will be very hard to activate your stomach muscles. Do not be frustrated, it will get better quickly. I promise!!!!
Arm Circles
Once you feel that you can hold your belly in and keep your back long for an extended period, you can progress to add arm circles.
1) Stand yourself against the wall and pull your stomach in and up (as above).
2) Lift your arms up as high as you can keep your back connected to the wall and your stomach pulled in and up.
3) Circle your arms around 3-5 times maintain your connection to the wall. Reverse the circles.
Wall Squats
Once you feel that you can hold your belly in and keep your back long doing the arm circles, you can progress to wall squats.
1) Stand yourself against the wall and pull your stomach in and up (as above). Haver your feet parallel.
2) Slowly bend your knees and slide your body down the wall, no lower than 90degrees with your leg and keep your back connected to the wall and your stomach lifted in and up. Lift your arms upwards to help you maintain your lifted position.
3) Hold the squat position for 3-5 seconds, then lift yourself back up the wall.
4) Repeat 3-5 times.
