The best way to restart exercise and training postpartum is gently, which is why Pilates is ideal. Lauren Drinkwater explains more\u2026 <\/p>

Once mums have given birth, whether vaginal or via c-section, they often ask what is the best exercise to start building back their strength. And I always say postpartum or postnatal Pilates, as it enables women to gently ease back into exercise. <\/strong><\/p>\n

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How to build fitness back postpartum<\/a><\/strong><\/li>\n<\/ul>\n
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What is Pilates?<\/strong><\/h2>\n
Pilates was developed in the 1920s to rehabilitate injured detainees in war camps, although it\u2019s mostly known these days for its benefits in improving flexibility, strength and stamina.<\/p>\n
The principle of Pilates is to \u2028train and challenge your core, which includes the deep muscles \u2028in your stomach (abdominals), waist (oliques), back (erector spinae and multifidus), pelvic \u2028floor<\/strong><\/a>, and bottom (glutes<\/strong><\/a>).<\/p>\n
I \u2028always maintain that following childbirth, it\u2019s important to start working inside before \u2018out\u2019. Our core is central to every function \u2028we carry out in everyday life, so \u2028it\u2019s essential we focus on this area first and foremost.<\/p>\n
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What\u2019s the difference between Pilates and yoga?<\/a><\/strong><\/li>\n<\/ul>\n
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Best Pilates exercises to do postpartum<\/strong><\/h2>\n
Here are some postpartum Pilates exercises you can do at home (recommended 3-5 times a week):<\/p>\n
Standing against a wall<\/strong><\/p>\n
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Stand with your back against the wall, inching your feet forward to position the whole back against the wall. Heels together, toes slightly apart, make sure you have a long line from head to tailbone.<\/li>\n
Try to engage and lift your stomach muscles up, placing hands on belly, hold the belly in for 5secs and release. Repeat \u20285-10 times.<\/li>\n<\/ul>\n
Arm circles<\/strong><\/p>\n
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Stand against the wall and as above, engage and draw the tummy muscles in and up.<\/li>\n
Lift the arms up as high as you can, keeping back connected to the wall. Circle the arms around 3-5 times and reverse the circles.<\/li>\n<\/ul>\n
Wall squats<\/strong><\/p>\n
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Stand against the wall and pull the tummy muscles in and up, as mentioned above. Make sure feet are parallel.<\/li>\n
Slowly bend the knees and slide the body down the wall to create a 90\u00b0 angle with the legs, keep the back connected to the wall and the abdominals engaged. Lift the arms up to offer support and help maintain the position.<\/li>\n
Hold the squat for 3-5secs, then lift up and lower again. Repeat 3-5 times and increase the duration of the hold once you feel stronger.<\/li>\n<\/ul>\n
Glute bridge<\/strong><\/p>\n
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Lying flat, shoulders connected \u2028to the floor, knees bent, make sure your feet are parallel and weight evenly distributed on the heels. Place hands under the back of the pelvis and press hips up into bridge position.<\/li>\n
Breathe in and on the breath \u2028out tilt the pelvis back to the \u2028mat and lift bottom off the \u2028floor, engaging the pelvic floor. Breathe in to hold the position, breathe out to lower.<\/li>\n<\/ul>\n
Leg circles<\/strong><\/p>\n
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Lying on your back, as above, knees bent and feet flat. Maintain a neutral spine and try not to \u2028arch the back.<\/li>\n
Straighten one leg and lift the \u2028foot up towards the ceiling, keeping the other knee bent. Inhale as you lower the leg \u2028down, no lower than knee level. Open the leg out only as far as you can, keeping the pelvis level without dropping the hip.<\/li>\n
Exhale to bring the leg back up and return to starting position. \u2028Repeat for 5-10 reps, reversing directions and swap sides.<\/li>\n<\/ul>\n
Clam or oyster<\/strong><\/p>\n
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\u2028In side-lying position, knees and hips with a slight bend, rest one hand on the hip or mat in front to support yourself.<\/li>\n
Breathe in to prepare and breathe out to lift the top knee only, keep the ankles together.<\/li>\n
Lower the knee back to the starting position.<\/li>\n<\/ul>\n
Pendulum leg swings<\/strong><\/p>\n
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\u2028In side-lying position, stack the shoulders and hips to make sure they\u2019re aligned. Rest your head on your bottom hand and place the top hand in front on the mat for support. Make sure you\u2019re not rolling forwards or backs, engaging the glutes and core.<\/li>\n
\u2028Flex the foot and kick the top leg forwards with a short \u2018one-two\u2019 pulse as the leg comes in line with hips. Point the toe and swing the leg back behind the hips (about half a foot behind).<\/li>\n
\u2028Inhale and flex the foot as the leg swings forward and exhale as you point the foot to swing the leg back. Repeat 5-10 times and switch sides.<\/li>\n<\/ul>\n
Scissors<\/strong><\/p>\n
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Lying on your back, with knees bent to 90\u00b0, maintain a neutral pelvic tilt.<\/li>\n
Breathe in and as you breathe out slide one heel towards the back of the thigh and lift the foot, ankle in line with knee, into tabletop position (maintaining 90\u00b0 on the knee). Inhale to hold and exhale to lower the foot back to the mat. Lift and repeat each foot.<\/li>\n
When you feel stronger, you can progress to holding both legs in tabletop position and dropping one heel or toe at a time<\/li>\n<\/ul>\n

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Best yoga mat deals for stretching and strengthening<\/a><\/strong><\/li>\n<\/ul>\n
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How soon can you start Pilates after giving birth?<\/strong><\/h2>\n
Women can start postpartum Pilates after their 6-8-week check-up (if you\u2019ve had a c-section, you should be advised to start at 12 weeks postpartum). Start slowly and progress with a postnatally-qualified instructor who is experienced and knowledgeable.<\/p>\n
Joints may still be lax so injuries are more common in postpartum women due to the hormone relaxin continuing to run through the body up to five months post-childbirth. Pilates focuses on stability, balance and coordination making it one of the most recommended forms of fitness to begin with before starting anything more intense.<\/p>\n
If you\u2019ve suffered from third- \u2028or fourth-degree tears or have any other pelvic floor conditions or \u2028had pelvic girdle pain during pregnancy, seek further advice from a pelvic health professional \u2028or physiotherapist to ensure the exercises are done correctly with the most effective technique.<\/p>\n
Pilates exercises are also helpful for recovering after a C-section to regain strength in the abdomen \u2028and improve function. Gentle mobilising can help to manage joint stiffness and also to help carry out everyday tasks better.<\/p>\n
But always consult a specialist before starting any form of exercise postpartum. check out themummymot.com<\/strong><\/a> for a full check-up and bespoke advice.<\/p>\n
How beneficial is Pilates \u2028for triathlon training?<\/strong><\/h2>\nPilates is ideal for endurance athletes<\/strong><\/a> as you need a strong core to maintain stability and efficient movement. So for example, it could help you achieve a longer swim reach, pedal more powerfully, stride longer.<\/p>\n
Strengthening the pelvic floor is also vital for better swim, bike and run performance and a balanced posture enables athletes to achieve better technique and efficiency.<\/p>\n

The key benefits of Pilates\u00a0<\/strong><\/p>\n
1 | Offers low-impact exercise<\/p>\n
2 | Strengthens pelvic floor<\/p>\n
3 | Improves posture<\/p>\n
4 | Prevents back pain and reduces soreness<\/p>\n
5 | Strengthens and tones core muscles<\/p>\n
6 | Improves wellbeing and confidence<\/p>\n
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Best Pilates exercises for triathletes during the taper<\/a><\/strong><\/li>\n
Best Pilates exercises for triathletes post-race<\/a><\/strong><\/li>\n
The best Pilates exercises for triathletes to help strengthen feet and ankles<\/a><\/strong><\/li>\n<\/ul>\n
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Top image credit:<\/strong> Getty Images<\/p> <\/body><\/html>\n
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