Post Pregnancy Exercise

post pregnancy pilates

3 Post Pregnancy Exercises – To focus on at home


  • Why is post pregnancy exercise so Important?

Without the correct exercise post pregnancy there’s a chance you may develop or aggravate lower back and hip pain.
Correcting diastasis-recti (abdominal separation) becomes more difficult over time, this tends to happen during late pregnancy.

In general it becomes more difficult to lose your remaining bump completely.
When your baby is born you no longer have your baby inside to provide support. You need to re activate the muscles around your centre for support as soon as is you are safe to exercise.
The longer you leave it the harder it is to re activate the weakened muscles. These are the muscles in your powerhouse, they support you and you need them to be strong and to stabilise.
Your posture will be effected by weak core muscles as well as increased vulnerability to injury. The last thing you need with a baby to look after.
Poor posture itself increases back pain. The right exercises will also help with your post natal posture.
Unless you have had a ‘C’ section birth you can start these exercises a week after giving birth.
Normally post ‘C’ a degree of centre activation can begin after a month.


  • 1) Shoulder bridge – Lying on your back

For spinal articulation in flexion, Hip Extension, centre & glut strength
Knees bent, feet placed flat towards near to your pelvis gluts, hip distance apart
Pelvic tilt and continue rolling from the bottom of the spine upto below the shoulder blades
Into a shoulder bridge, neutral spine
Roll back down, rib cage first, one vertebrae at a time
Back to neutral spine

  • 2) Lower ab activation – all 4s

To activate you transverse abdominals.
Hands and knees (cheek bone / seat bone) distance apart.
Neutral spine, so your spine isn’t arched and you feel a sense of opening slightly in the lower back.
– Start by completely relaxing your abdominals, let them relax but maintain the same spine alignment in neutral. Gravity itself helps the brain register re activation of the weakened muscles.
– Draw your tummy button up-towards your spine slowly.
– Hold for 3-5 breaths then relax & repeat 5 times
– Try to do this 3 times a day.
Think about your posture throughout the day, activate your centre muscles every time you pick your baby up or carry some thing heavy.

  • 3) Side Leg Kick – For hip stabilising and Glut strength

Ensuring you target the weaker Glut muscle, rather than the back of the legs (quadriceps) which tends to be dominant.
Lying on your side, line yourself up along the mat.
Hand infront of tummy button to stabilise
Lengthen and lift the top leg
Keeping your centre connects and stable, hip bones should remain stacked.
Activating your abs and oblique’s to stabilize your spine.
Lift & lower down
Repeat 10 times, 3 sets.
Precision control technique are the most important part of this exercise, not height in the lift.

Try to do the above exercises daily.

If you feel any pain or discomfort whilst exercising, please stop. If pain continues consult your G.P.
The information in this article is only for those signed off by your GP as ‘fit to exercise’, use this information as a guide only. We cannot be held liable for any injuries that may occur whilst training.

3rd January 2015


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