Cleared for exercise after having your baby and ready to get started with pilates?
Performing core and pelvic floor exercises properly can be a tricky task! Knowing how to breathe correctly is first and foremost extremely important. I also have a few tips and tricks that can help. Ball compressions is one of them!
All of the exercises below involve compression of the ball in different ways. If you are post natal or have been told to strengthen your core, these are all great exercises for you. Timing is key though! It is important to be cleared for exercise before trying these exercises. If an exercise doesn’t feel right to you, stop and move onto the next one.
Before you begin - practice diaphragmatic breathing. Lie down on your back and place your hands on either side of your rib cage. Now, picture fish gills expanding! I want you to take a really deep breath in for 4 counts. Instead of using your shoulders and neck, breath in through the sides of your rib cage and into your belly. Keep your shoulders nice and relaxed and feel your rib cage expanding and pushing out against your hands. Now, take a deep breath out for 6 counts. Towards the end of your breath out, I want you to gently lift your pelvic floor up (like you are drawing a marble up your anus). Now let your belly relax and repeat that again. Try 10 diaphragmatic breaths before beginning the exercises.
BREATHING PATTERN: For each exercise below, Inhale to prepare and then exhale and perform the movement. Inhale, to relax again. Exhale to repeat the movement.
REPS: 8 reps of each exercise. If both sides - do 8 each side
7 Post Natal Pilates Exercises
FOOT FLOATS:
Place your left leg in the tabletop position and the right foot on the ground. Place the ball in front of your left thigh and hold it in place with the palm of your hand. Take a breath in, and then as you exhale, press the ball with the palm of your hand and float your right foot off the ground. Inhale, as you relax your right foot back down to the floor.
2. TOE TAPS:
Place the ball underneath your tailbone and your arms out to the side. Bring both legs to tabletop position. Inhale to prepare, exhale and slowly lower one leg down. Tap your big toe on the ground and then return your leg.
3. HAND COMPRESSIONS:
In a 4 pt kneeling position, place the ball underneath your hand. Take a deep breath in, breath out and engage your core, press your hand into the ball and hover your knees off the ground. Inhale as you lower them back down.
4. KNEE COMPRESSIONS/LEG EXTENSION:
In a 4 pt kneeling position, place the ball underneath your knee. Exhale as you extend the other leg out. Inhale as you return it back in
5. KNEE HOVERS:
Place the ball in between your knees. Exhale as you hover your knees up off the ground while squeezing the ball. Inhale as you lower them back down.
6. LEG EXTENSION:
Lying on your back, both legs in tabletop & place the ball in front of your knee. Inhale to prepare, exhale squeeze the ball and extend your other leg out on a 45 degree angle.
7. AB CURLS:
Place the ball underneath your upper/mid back. Interlock your hands behind your head. Inhale to prepare, exhale and think about floating your chest up to the ceiling, connecting your ribs to your hips, lifting your pelvic floor up and engaging your core. Inhale as you lower back down.
To access more post natal workouts, check out our online post natal program.
To speak with one of our instructors about Post Natal Pilates in Camp Hill, Brisbane, contact us here
PILATES INSTRUCTOR BIO
Passion and purpose is her driving force, the visionary and driver behind the Duo wheel. A Registered Nurse, Doula-in-training and Cancerian. Nurturer at the core. Knowledgeable, personable and empowering, Alex comes with a wealth of experience & a proactive approach to health.
