Postpartum Pilates exercise chart to recover

The Pilates method aimed at postpartum recovery uncovers a fitness program focused on the muscle groups that suffer the most during pregnancy and childbirth. Its goal is to achieve alignment and postural stability, which have been affected by the shift in the center of gravity during the prenatal period.

The training begins with rebalancing and healing the body that has just given birth. Little by little, the exercises gain in difficulty and intensity, and will help you lose weight, reaffirm your muscles and acquire strength and core stability to achieve the body you had before pregnancy.

The practice of Pilates exercises It can help you reduce fatigue, back pain, constipation, fluid retention, anxiety, and depression. It is used to gain strength and physical endurance, raise energy levels, improve posture and body alignment, circulation and the general feeling of well-being. With the practice of Pilates exercises you can improve your self-esteem because by feeling better about your physique you will gain self-confidence.

The concentration on strengthening your physical part will help you gain mental clarity and it will be easier for you to find balance in your life because you will have found a little time for yourself. You will discover how much your motherhood can improve when you take time for yourself. Remember that you can start exercising six weeks after delivery, not before.

1. Breathing exercise. It is used to relax, improve circulation and concentration. Lie on the mat with your back flat, stabilize your pelvis, and bend your knees so that your feet are flat on the floor, hip-width apart. Rest your hands lightly on your ribs and touch the tips of your fingers. Take a deep breath through your nose, as you feel your lungs and ribs expand. Exhale through your mouth, expelling all the air, feeling the ribs (and fingers) come together again. Repeat the exercise five times.

2. Chest stretch. Improves the condition of the cervical vertebrae and tones the chest and back muscles. Stand tall and upright, feet hip-width apart. Stretch your long neck throughout the movement and look straight ahead. Join your hands behind your back, keeping your palms together. Gently raise your arms behind your body. Ascend as far as you can, keeping your shoulders low. Do a subtle stretch, holding the pose for a count of ten. Relax and repeat. If you have shoulder pain, don't do this exercise.

3. Medium Incorporation. Strengthen the upper abdominal muscles. Lie on your back, bend your knees, and spread your feet hip-width apart. Keep your arms stretched out with your hands along your body, on the floor. Contract your abdominal muscles and lift your head and shoulders off the ground as you exhale. Your arms will naturally rise off the ground when you start to roll up. Look in the direction of your abdomen and try to reach away with the tips of your fingers. Hold this position for a count of five. Breathe in as you go down. Exhale when you hit the ground. Make sure not to strain your neck or chest. Repeat the exercise five times, gradually increasing to ten.

4. One Leg Circles. They strengthen and stabilize the hips, and lengthen and slim the legs. It serves to tone some of your stubborn areas such as the buttocks, legs and abdomen. Lie on your back with your arms relaxed at your sides. Straighten your left leg and raise your right leg toward the ceiling. Make sure to keep your head down. Rotate your right leg from the hip in circles, first crossing over the body with the leg and then down, out to the side, and up. Begin and end the circle with your foot just above your belly button, in the center of your body. Keep your leg flexible and your hips anchored to the mat by using your abdominal muscles. Repeat the exercise five times and then another five in the opposite direction.

Modification by caesarean section: it is very important to keep your back flat and close to the floor. If you can't, start by doing the exercise with one leg bent and your foot on the ground, while doing the circles with the other leg.

5. Two legs outstretched. This exercise strengthens the lower abdominal muscles. It will help you reduce gut and tone your muscles. Get on the mat, lying on your back, with your hands behind your head and your elbows pointing to the side, and raise your head bringing your chin to your chest. Bring your legs up and straighten them so they are pointing toward the ceiling, and hold them in a Pilates position. Contract your abdomen in, inhale and lower both legs together. Move them closer to the mat as much as possible, without letting your back separate from the mat. Exhale and bring your legs back up. Repeat the exercise five to ten times. Modification: If you have pain in your lower back, keep your legs higher, with your knees slightly bent, or place your hands under your buttocks.

Cesarean section modification: Do not do this exercise until you are fully recovered.

6. Trunk lift. Strengthens the upper body. Lie on your stomach, with your legs together and your face next to the mat. Place your hands next to your shoulders and bend your elbows so your arms rest next to your body. Keeping your shoulder blades pulling towards your lower back and abs elevated, carefully lift your torso and hands off the mat and hold for a count of five. Don't use your hands to push yourself up. Come down slowly. Remember to guide the rise with the top of the head, lengthening the body in opposition to the elevation of the head.

Modification: This exercise may be uncomfortable at first if you have a swollen or tender chest or if your lower back hurts. If this is your case, skip it for now.

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Video: 20 MIN POSTNATAL PILATES WORKOUT. Postpartum Full Body Fitness with Pelvic Floor. No Equipment! (July 2021).