Postnatal exercise options can be confusing and daunting. Buggy classes, Postnatal Pilates, yoga, bootcamps and personal trainers all claiming to ‘get your body back’ are everywhere. Is PostNatal Pilates the answer to a flatter stomach after childbirth?
WHAT IS IT?
Pilates is derived from the work of Joseph Pilates, which he called “Contrology”. There is actually no definitive set of Pilates exercises – all Pilates taught now has been developed or adapted from his work. The underlying principle is to use controlled, slow movements to build core strength. It is a low impact, non aerobic form of exercises, performed either on mats / the floor, or using special studio machines called ‘reformers’.
Pilates exercises focus on using your “PowerHouse” which refers to the core muscles of the abdomen (front) , lower back (back), pelvic floor (underneath) and diaphragm (top). Training these muscles will re-align your posture, strengthen your back and alleviate back pain, as well give you flat abs. There is an emphasis on breathing and focus, and correctly engaging the core muscles whilst performing specific, subtle, but challenging exercises.
Pilates is often promoted as an ideal postnatal exercise class, on the basis that it is gentle and non impact, whilst promoting restorative core strength building after childbirth.
WHAT CAN IT DO?
The core strengthening / postural correcting / body awareness-raising potential of correctly performed Pilates can be extremely beneficial. Pilates can help you to find and then strengthen your deep core muscles, including your pelvic floor, and to build the foundations for a flat stomach and strong back. Pilates practitioners tend to be very aware of their body and posture, resulting in correct alignment and consequent relief from back pain. These aspects can all be particularly relevant and beneficial to postnatal women.
LIMITATIONS / WHAT TO WATCH OUT FOR
You won’t lose fat on any significant level by only practising Pilates.
Pilates terminology in a class can be hard to follow, and the muscular actions seemingly difficult to learn. Instruction to ‘engage core muscles’, or ‘fire the powerhouse’ will often not resonate with a large proportion of the group. If the muscles aren’t engaged correctly, the exercise is ineffective, or even counter-productive.
There are a number of very common, or classic, Pilates moves which will exacerbate a diastasis recti or split abdominals unless the abdominal muscles are absolutely correctly engaged (and even then the movement will not do anything to close up a diastasis…). Examples are: straight leg lifts; roll-downs with straight legs; scissor legs (especially with head and neck lifted); 100’s if not properly adapted (bent legs and close monitoring that the transverse muscle is engaged correctly); anything that involves rolling or lifting the upper body from a lying down position with feet tucked under something or held down.
Be sure that your Pilates instructor is qualified to teach postnatal women. She / he should be competent to test you individually for a diastasis before you commence the class and explain which moves you will need to adapt or avoid. If an instructor gives you any of the above moves, or doesn’t seem to understand the meaning or implications of diastasis recti – find a different one!
IN MY HUMBLE OPINON…
Pilates is based on finding, focusing on and engaging the vital core muscles of the abdomen, pelvic floor and lower back, to build strength, stability and alignment. All essential elements of any remotely effective postnatal exercises programme. However, branded “Pilates” does not have a monopoly on achieving these aims and is not the whole story. You’ll also need to address your nutrition and do some interval training which includes resistance training in order to build lean muscle and lose fat.
There is a lot of crossover of exercise disciplines, and in my view no one ‘theory’ has the complete solution. Rarely is a ‘technique’ really unique or new. The principles of focussing the mind, combined with precise, controlled, flowing movement, and awareness of the breath could all be taken straight from ancient Yoga practice.
Modern, progressive exercise science and physiotherapy knows the importance of correct core muscle engagement within an effective functional resistance exercise program.
I’d love to hear your thoughts. Have you been to a Pilates class and felt like everyone else is feeling something that you’re not? Are you a Pilates practitioner, teacher or class goer? Do you combine it with other forms of exercise, or practice pure Pilates? Your opinions, whether you agree with me or not, would be very welcome 🙂
Thanks for your comments on the blog Rachel, & I absolutely agree with you! Pilates holds a very respectable place in terms of finding / engaging / focussing on the core muscles. Like you say, ‘as part of a balanced programme’ – your Pilates practice helped you find & strengthen your core, & in conjunction with the right food & exercise, you lost the fat to reveal it! A postbaby flat tummy is the result – well done & good luck with your training & teaching (have you seen our Licensee porgramme…?) 🙂
I agree with what you said regarding Pilates not owning your core, etc. or not being the complete solution but it has it’s place. I teach Pilates and am a Personal Trainer. I haven’t been qualified for very long and am an avid reader of more experienced persons stuff! I enjoy your blogs a lot!
I was dubious about Pilates. I started teaching when my youngest child was 8 weeks old and I couldn’t feel my pelvic floor – let alone my TVA. But the class and I progressed together. I am four stones lighter and my tummy is almost flat! Diet and running helped, obviously – but my core is stronger that it has ever been in my life and I put that down to Pilates.
The Pilates I teach starts at beginner level and moves on very slowly (my first beginners are now improvers 18 months on). It has improved my clients strength, posture and above all flexibility tremendously. As part of a balanced exercise programme Pilates has my respect.
I agree with what you said regarding Pilates not owning your core, etc. or not being the complete solution but it has it’s place. I teach Pilates and am a Personal Trainer. I haven’t been qualified for very long and am an avid reader of more experienced persons stuff! I enjoy your blogs a lot!
I was dubious about Pilates. I started teaching when my youngest child was 8 weeks old and I couldn’t feel my pelvic floor – let alone my TVA. But the class and I progressed together. I am four stones lighter and my tummy is almost flat! Diet and running helped, obviously – but my core is stronger that it has ever been in my life and I put that down to Pilates.
The Pilates I teach starts at beginner level and moves on very slowly (my first beginners are now improvers 18 months on). It has improved my clients strength, posture and above all flexibility tremendously. As part of a balanced exercise programme Pilates has my respect.
Thanks for your comments on the blog Rachel, & I absolutely agree with you! Pilates holds a very respectable place in terms of finding / engaging / focussing on the core muscles. Like you say, ‘as part of a balanced programme’ – your Pilates practice helped you find & strengthen your core, & in conjunction with the right food & exercise, you lost the fat to reveal it! A postbaby flat tummy is the result – well done & good luck with your training & teaching (have you seen our Licensee porgramme…?) 🙂
Thanks Lorraine. I’m delighted that as a Midwife the MuTu principles resonate with both your A&P expertise, as well as your own body’s needs!
Could not “get” pilates either…teacher kept talking about squashing maltesers with the small of our backs, and felt nothing with many of the exercises which were supposed to be stretching or toning etc. Either was at too easy a level (given my total non exercise mentality I doubt it tho!) or was just not my wave length. Yoga, however, has been fabulous for me..I love it…the stretches stretch when they’re supposed to, where there supposed to and you adjust to your own level. Breathing and relaxation core to mental strength too and love the stress relief this offers. With the mutu have found integration of this with knowledge of physiology (am midwife anyway) makes so much logical and anatomical sense that it is easier to follow and actually enjoy 🙂
Great post Wendy. Many clients that I have worked with over the years have tried pilates…and failed. Their bodies were just not ready for some of the movements. You’ve also hit the nail on the head by explaining that a ‘complete’ exercise schedule should include CV, strength AND core training. Our bodies work as one complete unit…and should be trained that way.
Thanks Jacqui, lovely to have a personal trainer I really respect leave a comment too!
Thanks Lorraine. I’m delighted that as a Midwife the MuTu principles resonate with both your A&P expertise, as well as your own body’s needs!
Could not “get” pilates either…teacher kept talking about squashing maltesers with the small of our backs, and felt nothing with many of the exercises which were supposed to be stretching or toning etc. Either was at too easy a level (given my total non exercise mentality I doubt it tho!) or was just not my wave length. Yoga, however, has been fabulous for me..I love it…the stretches stretch when they’re supposed to, where there supposed to and you adjust to your own level. Breathing and relaxation core to mental strength too and love the stress relief this offers. With the mutu have found integration of this with knowledge of physiology (am midwife anyway) makes so much logical and anatomical sense that it is easier to follow and actually enjoy 🙂
Great post Wendy. Many clients that I have worked with over the years have tried pilates…and failed. Their bodies were just not ready for some of the movements. You’ve also hit the nail on the head by explaining that a ‘complete’ exercise schedule should include CV, strength AND core training. Our bodies work as one complete unit…and should be trained that way.
Thanks Jacqui, lovely to have a personal trainer I really respect leave a comment too!
Thanks for a great explanation:) Tried Pilates once or twice in a “proper” studio (with reformers etc) but not only could I not really “get” it, the cost was quite high so there was no way I could do it often enough to get results (I’m talking a couple of hundred quid a week for a few sessions, but then i do live in central london!). Same with yoga. I think you are either that sort of person or not. I’m definitely not. Not coordinated enough, not patient enough, not rich enough!!!!!
Wow that’s a lot of money… ! I’m a yoga chick, no question, but you’re right Sarah in that you have to be ‘in the zone’. For 10 years I said ‘ must try that’ but always chose to go for a run instead. Then I got into yoga & fell in love with it (as well as, not instead of, the other stuff!). Pilates to me however is a bit of a ‘brand name ‘ for something that lots of us have known & been doing for years, & integrating into our work, we just don’t always call it ‘Pilates’. Controversial possibly? Ho hum 🙂
Thanks for a great explanation:) Tried Pilates once or twice in a “proper” studio (with reformers etc) but not only could I not really “get” it, the cost was quite high so there was no way I could do it often enough to get results (I’m talking a couple of hundred quid a week for a few sessions, but then i do live in central london!). Same with yoga. I think you are either that sort of person or not. I’m definitely not. Not coordinated enough, not patient enough, not rich enough!!!!!
Wow that’s a lot of money… ! I’m a yoga chick, no question, but you’re right Sarah in that you have to be ‘in the zone’. For 10 years I said ‘ must try that’ but always chose to go for a run instead. Then I got into yoga & fell in love with it (as well as, not instead of, the other stuff!). Pilates to me however is a bit of a ‘brand name ‘ for something that lots of us have known & been doing for years, & integrating into our work, we just don’t always call it ‘Pilates’. Controversial possibly? Ho hum 🙂