If you’re a new mum or you’ve just given birth, you’re about to enter the postpartum period. It’s a time for you to focus on recovery and self-care. Exercise is a big part of recovery, helping you to feel strong again, more flexible, and maintain your mental well-being. Pilates and yoga are two options you may be thinking of trying to help with your postpartum recovery. But which one is right for you?
I’m Wendy, a perinatal pelvic health expert, and in this article I will explain the difference between Pilates and yoga, to help you make an informed decision about your postpartum fitness journey.
Understanding Postpartum Exercise Needs
The postpartum period, often referred to as the “fourth trimester,” involves significant physical and emotional changes. You may feel like your muscles are weaker after giving birth, particularly in the abdominal and pelvic floor areas. You might have back pain, and hormonal fluctuations that can affect your mood, ability to concentrate, and energy levels. So what should postpartum exercises focus on?
Here are the four main things postpartum exercises need to achieve:
1. Core Strengthening: Exercises need to build strength in your abdominal area. This will help improve stability and balance when you move.
2. Pelvic Floor Health: Strengthening your pelvic floor will help keep your organs in the right place, like your womb and your colon, and it will help avoid bladder leaks known as incontinence..
3. Flexibility and Mobility: Exercises help move your muscles so they’re not tense or tight all the time. This makes moving around easier.
4. Mental Well-being: Exercises can help you manage stress and anxiety. Some mothers might develop postpartum depression, and exercise can help with this too, but you need to see your doctor for further advice and treatment to support you.
Pilates for Postpartum Recovery: Core Strengthening and Beyond
Pilates is a low-impact exercise system that emphasizes core strength, flexibility, and overall body awareness. Here are five key benefits of Pilates for postpartum women:
Postpartum Pilates for Core Strengthening
Pilates is renowned for its focus on the core muscles, which include the abdominals, lower back, and pelvic floor. Postpartum women often struggle with diastasis recti, which is a separation of the abdominal muscles, and Pilates exercises specifically designed for postpartum women can safely and effectively rebuild core strength.
Pelvic Floor Health
Many Pilates exercises incorporate pelvic floor engagement, which is crucial for postpartum recovery. This means finding your pelvic floor muscles and exercising them to build strength. With strong and stable pelvic floor muscles, you’re less likely to get pelvic organ prolapse and avoid bladder leaks or incontinence.
Low-Impact
Pilates is low-impact which means it’s gentle on the joints and muscles, and makes it suitable for new mothers who may still be healing from childbirth. The controlled, deliberate movements reduce the chances of getting injured and allow you to gradually build up your strength.
Improved Posture and Alignment
Pregnancy can change your posture, leading to back pain and discomfort. Pilates emphasizes proper alignment of your muscles and joints which can help alleviate back pain and improve overall posture.
Mental Focus and Relaxation
Pilates requires concentration and mindfulness, which can be beneficial for mental health. The focus on breathing with controlled movements can help reduce stress and help you feel more relaxed.
Now we’ve gone through what pilates is, let’s talk about Yoga.
Yoga for Postpartum Recovery: Flexibility and Mental Well-being
Yoga is an ancient practice with roots in India. It encompasses physical postures called asanas, breathing exercises known as pranayama, and meditation. It offers a holistic approach to postpartum recovery with five benefits:
Flexibility and Mobility
Yoga can help enhance flexibility and your range of motion. By practising gentle stretching, you can relax your muscles so they don’t feel tight, and this means you’ll find it easier to move around.
Pelvic Floor and Core Strength
Many yoga poses engage the core and pelvic floor muscles, similar to Pilates. Practices such as Mula Bandha, also known as root lock, specifically target the pelvic floor and may help with recovery and building strength.
Stress Relief and Emotional Balance
Yoga’s emphasis on breathwork and meditation can be particularly beneficial for managing the emotional challenges of the postpartum period. Techniques such as deep breathing and mindfulness can help reduce anxiety, promote relaxation, and improve overall mental well-being.
Gentle and Adaptable
Yoga can be easily adapted to suit individual needs and fitness levels. Gentle yoga classes or specific postpartum yoga sessions focus on restorative poses and movements that are safe for new mothers.
Comparing Pilates and Yoga: Which Suits Your Goals?
While both Pilates and yoga offer lots of benefits for postpartum recovery, they differ in focus and approach. Let’s compare the two to help you choose the right one for you:
Core Strength vs. Flexibility
With Pilates, it primarily focuses on core strength, stability, and controlled movements. It can be particularly effective for rebuilding abdominal and pelvic floor muscles.
When it comes to it also engages the core, but yoga places a greater emphasis on flexibility and overall body mobility. It is ideal if you want to enhance your range of motion and release tension in your muscles.
Mental Well-being and Relaxation
Pilates enhances mental focus and concentration through controlled movements and breathwork, promoting a sense of calm and relaxation.
Whereas Yoga offers comprehensive mental health benefits through its incorporation of meditation and deep breathing techniques. It is especially effective for reducing stress and promoting emotional balance.
Availability and Variety
Pilates classes may be less varied in some areas, with a stronger focus on mat or equipment-based exercises. Specialized postpartum Pilates classes may not be available where you live.
Whereas Yoga classes tend to be widely available with a variety of styles and class types, including specific postpartum and restorative yoga sessions. The diverse offerings make it easier to find a suitable class.
Of course, you can always exercise at home to save time and be in your own comfortable surroundings. There are plenty of pilates and yoga videos online on YouTube, websites and even apps on your phone that you can download.
Personal Preference and Goals
Pilatesay be ideal if you’re looking to primarily strengthen your core and improve postural alignment. Especially if you prefer structured, controlled movements.
Yoga might be right for you if you prefer a holistic approach to recovery, encompassing physical, mental, and emotional well-being. It is perfect for you if you enjoy a varied and adaptable practice which requires no equipment
Conclusion
Both Pilates and yoga can offer valuable benefits for postpartum women, addressing key areas such as core strength, pelvic floor health, flexibility, and mental well-being.
The choice between the two ultimately depends on personal preferences, specific recovery goals, and the type of practice that resonates most with you. Some new mothers may even find that a combination of both practices provides the most comprehensive approach to their postpartum recovery.
Regardless of your choice, engaging in regular physical activity is a crucial step towards regaining strength, enhancing well-being, and navigating the postpartum journey with confidence and grace.
How is MUTU System Different?
With over 100,000 women who’ve tried and tested it, the MUTU System program is designed specifically for postpartum recovery. It focuses on core and pelvic floor strength, addressing issues like diastasis recti and incontinence. MUTU does this over a structured and expert-guided journey, with clear and personalized instruction as you heal and progress. It’s approved by doctors, midwives and fellow postpartum healthcare experts.
MUTU offers tailored, low-impact exercises and routines specifically for new mothers. It emphasizes safe, functional movements for daily life, providing a structured approach to postpartum fitness.
While Pilates and yoga offer holistic benefits, MUTU’s targeted approach makes it a more specialized and progressive choice for addressing postpartum-specific concerns.
If you’re interested, you can try MUTU for free today with our 10 day free trial.
