Pilates is a popular option for new mothers who are considering starting an exercise routine after giving birth. Not only will it gently reintroduce you to exercise, but it has also successfully built-up women’s inner core muscles after pregnancy. Here are some of the best Pilates exercises you can practice as a new mom to help you ease into exercise.

Pelvic Tilt

Your pelvic floor will gradually become stronger with this gentle exercise. Legs bent, feet flat on the ground, and arms at sides as you lay on your back. To gently open the ribcage, inhale. Try to move the pubic bone toward your ribcage by taking a deep breath out and tilting your pelvis. Hold this position for as long as you are able, and then take a deep breath in to bring your pelvis and ribcage back to neutral.

Pelvic Lifts

On your mat, lie on your back with your arms at your sides, knees bent, and feet flat on the floor. Inhale deeply. As you exhale, tilt your pelvis upward and slowly lift each vertebra of your spine off the mat, forming the shape of a triangle with your body. Instead of your neck, your weight should be on your shoulder blades.

Maintaining core stability is key, and let your glutes handle the bulk of the lifting. Keep your chest from arcing and allow your sitting bones to reach forward and away from your spine. After a brief period of holding this position, slowly start rolling your spine back down the mat.

Toe Tap

Once more, begin by laying on your back on the mat with your knees bent and your arms at your sides. The tabletop position, which is achieved by lifting one leg until it forms a 90-degree angle at the hip and the back of the knee, is achieved by taking a deep breath. Inhale. Raise the other leg on the subsequent exhalation.

Exhale after taking a breath in order to lower your leg until you can tap the floor with the tips of your toes like a ballerina when both of your legs are in the tabletop position. Inhale, then raise the leg gradually. Repeat this exercise switching sides each time. To ensure that your abdominal muscles are staying together and not separating, place one or both hands on your belly.

Standing Push-ups

Standing push-ups, when done correctly, will firm your core and strengthen your arms so you can lift that baby carrier. Your feet should be close together as you stand about an arms’ length away from the wall. Like you would if you were performing a regular push-up, place your hands on the wall.

Push back once more after slowly bending your arms and pressing your chest against the wall. Maintain a straight line with your body and tight abdominal muscles. Increase the distance between your body and the wall or lift your heels off the ground to make the exercise more difficult.

Basic Cat Exercise

This movement is excellent for easing back pain from carrying the baby. Begin on all fours on your mat, your hands and knees beneath your shoulders and hips. Take a deep breath in and lift your head and back slightly.

When you exhale, lift your spine toward the ceiling, allow your head to droop forward gradually, and keep your back rising into a tighter curl. Your spine should form a “C,” similar to the erect back of a cat. The stretch should end with your abdominals still joined. Inhale, then bring your spine back to neutral.

Postpartum Pilates is a great place to start if you’re a new mom hoping to ease back into a fitness routine. After giving birth, Pilates can help you regain strength, enhance your posture, and ease back pain. Visit Alchemy Personal Training Wilmslow and will provide you assistance with your exercise regimen.