Pilates After Pregnancy: A guide to postpartum Pilates
By Dr. Ellese Miller, PT, DPT
Fall of 2024 was the start of a new journey for me into motherhood. Becoming a mom has been so special, but not without its ups and downs, of course. There are so many aspects of your life that change in the blink of an eye once you become a parent, but one constant is the importance of taking care of your body — both physically and mentally.
What are the benefits of Pilates during and after pregnancy?
Pilates has been a great way for me to take care of my mind and body. Not only does it keep me strong and moving, but it also provides a supportive community that keeps me grounded. The Pilates + Baby class at On the Move is a welcoming space filled with moms at different stages of their journey.
Throughout my journey to motherhood, Pilates has been a constant. It kept my body strong and healthy before, during, and after pregnancy.
During my pregnancy, Pilates helped me stay connected to my core, work on my breath, prevent aches or pains, and maintain mobility. I was able to do Pilates-based exercises right up until I delivered, which highlights how modifiable Pilates can be to suit your current needs.
When can I start Pilates after giving birth?
It is typically safe to resume exercise around 6-8 weeks postpartum, but it is important to talk to your healthcare provider, as recovery timelines depend on your delivery and how your body is feeling. Additionally, there is a continuum of what exercises are safe each week as you recover. Working with someone that can modify and adjust according to your needs, like a physical therapist, can be especially helpful.
I started back in a Pilates class at about 8 weeks postpartum after getting clearance from my OB to resume normal exercise.
Pilates is a wonderful tool to use postpartum and at On the Move, the majority of the instructors also having their doctorate in physical therapy, which gives us additional insight into the structural impacts and movement patterns that can be common pre and post-pregnancy.
Can Pilates help with C-section recovery?
When it was time to deliver my baby, I ended up having an emergency C-section, which was a lot scarier, harder, and more painful than I would have expected.
Even in the early stages after I delivered, I utilized Pilates principles of breathe to help stabilize my core and move in and out of the hospital bed with less pain. Once I was discharged from the hospital, I was able to do light activation of my core and pelvic floor each day, and gradually progress my walking goals.
Eventually I could carry my baby girl while standing, walking, and getting up and down off the floor to play with her. It was disappointing to not be able to do these seemingly simple movements initially, and it definitely took a lot patience with myself and body-awareness to get there.
Another tip I have for my postpartum mommas is to see a pelvic floor physical therapist. Dr. Tanya Goodrich from Healthy Pelvis PT helped guide me during each stage of pregnancy to feel the best I could and helped with recovery from my C-section.
It’s completely normal to feel apprehensive about activity after a C-section—or any type of delivery. I remember feeling nervous to stand tall because of the pain and had to be conscious of my posture. I instinctively avoided stretching my abdominals, afraid it might hurt..
But with knowledge from PTs and my Pilates practice, I continued to work on abdominal exercises, gentle stretching, and postural awareness with use of breathing cues.
Fast forward to 3 months postpartum …
It has been a very humbling journey to feel more like “myself” again and regain my strength. But, it has also been such an empowering time to form a community with other moms on a similar path.
I am now teaching the Pilates + Baby class which meets weekly on Thursdays at 11:00 AM! This class gives a unique opportunity to mommas if they want to workout on their own or bring their baby to class. Every class is unique as babies are never really predictable, but it’s been fun and all the mommas are able to make the class work for them!
This class is designed to address the issues commonly experienced by new parents by strengthening hips and deep core, improving posture and balance, and giving you a moment of relaxing whole body movement. We use the reformer, chair, and springboard during the 50 minute class.
If you’re cleared by your provider to get back into exercise, come take a Pilates + Baby class with me! You can bond with your baby in class or leave them at home and enjoy some time for you! The class is adaptable, fun, and designed to give you a positive movement experience no matter what phase in your mom journey you are in! All are welcome to join in!
I look forward to seeing you in class!