Pilates postpartum is one of, if not the best ways to get your core back to the beautiful place it was before baby. It can take a few weeks to get that rock solid core, but by using pilates, you strengthen your core much faster than any situp could ever do!

Simply put, Pilates is a low-impact exercise that strengthen muscles while improving postural alignment and flexibility.

Pilates is great for anyone who wants to strengthen their core through specific movements. There is also a focus on the breath, as the purpose of the exercises is all about control.

By doing pilates postpartum, you bring the focus and attention back on yourself for a little while so you can get some much needed rest and relaxation.

The core is one of the most important muscle groups in your body. Therefore, pilates postpartum aims to engage and strengthen the muscles through a set of very specific exercises.

Why is pilates postpartum so helpful?

Well for starters, you just had a baby in you for 9 months. Your back might be hurting tremendously! On top of that, you have a whole new world of responsibilities.

Since you’ve been spending the past 9 months making decisions for someone else, it’s time to spend 45 minutes to an hour to put the focus on yourself.

Pilates is an amazing way to recover your back, hips, core, and pelvic area.

Now that we discuss the surface-level of Pilates postpartum, let’s dig into this little deeper.

Examples of Pilates postpartum exercises

We will cover three basic but foundational movements in a typical pilates class:

  • The 100
  • Roll like a ball
  • Roll up

The 100 is a foundational movement in the Pilates world. Grab your mat, lay on your back, lift your legs up off the ground and make sure your entire back is touching the floor.

We want to make sure our hips are in neutral position and we can check by placing our fingers just under the small of our back. From there, engage the core by connecting the belly button and chest together.

Move the arms up and down continuously for a total of 10 nice and deep breaths. You’ll find that after 10 deep breaths of you continuously moving your arms up and down, you will reach a hundred reps.

the 100 postpartum pilates

This pilates movement will really work on those deep muscles that you might not have been able to work on for the past 9 months during your pregnancy.

Roll like a ball is a simple movement where you wrap your arms around the front of your knees and roll back and forth. this really works on your control and stabilizer muscles in your core. This is a great Pilates postpartum exercise.

The roll-up is the most basic movement of all three, but this one is a great way to center yourself to use neutral hips to relieve the back pain of having a child in your stomach for 9 months.

Simply lie on your back with your legs flat on the floor, pull that belly button up towards your chest to engage the core, and control yourself as you move into an upright position.

Be smart but Challenge yourself

It can be frustrating going months without exercising, but the last thing you want to do when coming back to physical exercise, is to overdo yourself.

Therefore, doing Pilates postpartum will be one of the best ways to strengthen your core, and improve your overall balance in your body. Your back is killing you most likely, so if you don’t already, incorporate some beautiful Pilates into your day. You deserve it!

Using pilates postpartum to focus on you!

During your Pilates time, the focus is on you, and your breath. If you go to a class, you’re surrounded by a community of like-minded individuals. Enjoy this time as it really is a beautiful way to improve the muscles that have been neglected for a few months.

As mentioned earlier, a big part of Pilates revolves around putting attention on yourself and the muscles that need work.

One of the main muscles that gets worked in Pilates is the psoas muscle. The psoas muscle is the only muscle that connects your spine to your legs. Is a neglected muscle for a lot of people as they simply don’t know about it. By at least being aware about it, you can begin to find ways to improve it.

Often, our back pain doesn’t even come from a sore back, it comes from weak muscles somewhere else in the body. But a majority of the time, a tight back could come from a tight psoas.

If you want to find out if you have a tight psoas, grab a ball ( preferably a tennis ball as it’s soft) lay on your stomach, place the tennis ball to the side and just below your belly button. Now, very gently rotate in circles around the tennis ball. If you feel like your guts are being squished, that’s good. That means you’re stretching your psoas.

There are many ways to stretch out your psoas and relieve your back pain.

Another way to stretch out your psoas is to do a deep lunge with your arms raised in the air. this works on your hip flexors, as well as your psoas muscle. Again, Pilates postpartum will work on all of these tight muscles that stretching your psoas will do as well. So if you can mix your Pilates postpartum exercises, along with stretching your psoas, you’ll be loosey-goosey!


These Pilates postpartum exercises are basic, but yet very important to the journey of a newer, stronger, and more confident you!

some of the topics we talked about today were:

  • The importance of Pilates postpartum
  • Foundational Pilates movements
  • Why you should focus on yourself

While nothing beats a pilates class like the real deal, you can certainly do a lot of these movements in the comfort of your own home. It just comes down to what you feel most confident doing. Because again, it’s your time!

Thank you so much for reading and as always, stay amazing!

pilates blog post

Images used from the following sites: verywellfit.com, gethealthyu.com, weightwatchers.com

I want to share this...