Enjoy a Pilates workout at home

pilates pregnancy workout for mums at maxiting

Exercising post-birth can be a complex issue, particularly if you’ve had a difficult labour. Many Mums are keen to return to their pre-pregnancy weight too quickly following birth, and all of a sudden being time-poor, it is important to select the type of exercise that will give you the best benefits for the time you have.

With more and more fitness experts approving the practice of taking up the discipline only a few weeks after giving birth, you’re not alone. That said, you will still have a few qualms – after all, you’re recovering from giving birth.

If you’re a new mum and thinking about taking up exercise post-birth, Pilates is a popular choice. Not only will it ease you back into exercise gently, but it has also proven to be highly successful in building up women’s inner core muscles following pregnancy.

Check out the workout on Youtube (or keep reading)

Body physio and Pilates after pregnancy

It’s never too late to start a Pilates routine, whether you’re a beginner or experienced in fitness. Aimee uses a holistic approach that is tailored to your needs and goals. A Pilates session will help you move more powerfully, with less impact on your joints and greater levels of strength and stability – improving your posture, flexibility and helping you to feel fitter, stronger and happier.

10 benefits of Pilates workouts

  • It’s safe
  • Restore confidence
  • Restore control
  • Improves flexibility and range of motion
  • Improves core strength
  • Can improve posture and stability
  • Improves muscular endurance and strengthens muscle tissue
  • Improves the pelvic floor muscle
  • Great for well-being
  • Improves Diastasis Rectus (DR)

Basics for your Pilates home studio setup

Although you don’t need any equipment to practice Pilates at home, a few basics, like a yoga mat, will help you set up your space and have a comfortable practice.

5 tips for a successful Pilates workout

1. Clear a space big enough

The good news is that you can now bring your pilates mat into your living, dining or even bedroom. You’ll have just enough space to make a few moves for an at-home workout. Think creatively! Pilates workouts are simple, quick & effective. Plus, they don’t require any fancy equipment – just your body and some space to move around.

2. Invest in the right equipment

You don’t need to spend fortunes to feel the benefits of a pilates workout. Home workouts are more convenient, cost-effective and can often be more productive than gym workouts. However, on hard floors, they can end up causing you more pain than they fix.

First up, sort yourself out with an exercise or yoga mat. FYI, thicker styles support and cushion your spine better than their cheaper cousins, particularly on a hard floor rather than carpet. If you’re a beginner or prone to back pain, a cushion under your bottom or back can alleviate pressure and provide extra support.

Some pilates workouts may require a resistance band, which come in different lengths, strengths and sizes.

3. Breathe, rather than brace

We all think we know how to do it, but breathing is one of the most common Pilates mistakes. Don’t hold your breath as you’ll end up bracing your core and working the wrong muscles.

Instead, breathe deeply through the exercises and focus on scooping your belly button in and up.

4. Put your phone on silent

Pilates requires concentration, focus and precision, so the last thing you want is a bazillion Instagram notifications going off in the background. Put your phone on silent or leave it in the next room.

5. Shut all pets out of the room

There’s nothing worse than finally nailing an exercise only to be thrown off balance by a well-meaning furry friend. Try to keep your animal pals in another room during your workout.

Benefits of postnatal pilates

  1. Creates awareness of bodies and emotions
    Pilates can be conveniently branched under mindfulness training. If you direct your attention towards your breathing and body movements for an hour, you?ll be able to become more physically and emotionally present. You learn to let go of negative emotions, control them and release emotional tension.
  2. Improves memory
    It is a proven fact that exercise helps in generation of new brain cells and also protects the existing brain cells, reducing the shrinkage of brains. Reports also suggest that exercises such as Pilates and Yoga are more effective than aerobic exercises in bringing about mindfulness.
  3. Relieves stress
    Through gentle stretching of muscles, Pilates relieves the tension in the joints. Stress out of the body also means stress out of the mind. It also enables you to acknowledge the tension building up in your body and tame it, resulting in an underlying sense of calm and happiness. It is a good cure for anxiety and depression.
  4. Trains your brain
    It increases the white matter density of your brain, which helps the neurons communicate. When we move, we use specific areas of our brain. The movements hence act as cleansers for our nervous system. We can also get creative by learning new movements or modifications in a Pilates routine, which benefits the body as well as mind.

    So, remember to focus on our movements and emotions or else any exercise would be futile.

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