Mummy and Me Pilates
The online 6 week postnatal exercise guide to return to exercise safely after having your baby. This course has been designed to guide you safely back to confidence after birth. Progressive exercise to reconnect your core, improve abdominal tension and restore your pelvic floor post pregnancy and beyond.
It doesn’t matter if your baby is 6 weeks or 16years old, if your core and pelvic floor needs addressing this guide is for you.
Safely stretch your body, realign your posture, eases aches and pains, reconnect your core, rebuild your strength and make time for YOU. Using postnatal pilates, functional exercise, mobility and releases you will learn to reconnect and restore your core and pelvic floor, ease muscle tightness and tension, improve your postnatal posture and build you body confidence.
This programme is suitable from 6 weeks postnatal and or 12 weeks after a c section delivery. Always consult your GP before starting any exercise program and take care during each exercise using options where you need to.
You will need the following equipment to get you started…
Soft Pilates ball or a cushion
Light resistance band
Light weights- (for when you get to the FIT workouts)
Phase 1- POSTNATAL PILATES AND REHAB
These videos are the start of your recovery. Here your will find the steps to ensure you are safe in starting your journey, teaching you how to connect with your pelvic floor and core, check yourself to diastasis recti and have an understanding of your body so you can progress safely through the course. Please take the time to watch these as they will help you understand why we have chosen certain exercises and guide you on how to get the best out of this programme.
Mobility and Release
After 9 months of pregnancy and then all of that lifting, carrying, feeding and sitting you can be left feeling tight, tense and achy. During pregnancy your posture changes leaving some muscle tight and weak.
This is a selection of gorgeous movement to help free your movement and release areas of tightness and tension in your body to improve your alignment and posture. This is important as changes in your
posture can affect your breathing and ability to get a good pelvic floor contraction.
Starting your exercise journey with addressing your posture gives you more awareness of your technique and a good foundation for your exercise. Everyday take some time to yourself and enjoy these gorgeous stretches and movements, your body will thank you for it!
Postnatal Pilates Programme
I know how little free time mums have so the workouts are short but can be put together to create a longer workouts when you have time. The goal here is little and often. Each day start with a postnatal warm up and the choose 1 or 2 videos from that weeks choices. To cool down select 2 release videos from the section above to address any areas you feel you need some postural release in.
Every mum is different, stay with the level that suites you until you feel confident and in control through your core and pelvic floor. Throughout each exercise look out for signs of doming of the tummy muscles, a feeling of heaviness in your pelvic floor or vagina or leaking. these are all signs of a lack of control.