Postnatal Pilates Flow | Safe for Diastasis Recti

Amy, DPT, NCPT, takes you through a safe workout to strengthen your deep abdominals, pelvic floor muscles, hips and upper back. This routine can be done as soon as you are cleared by your physician to start exercising: typically 6 weeks after a vaginal delivery and 8 weeks after a C-section.

Starting off slow with just the basics of activating the deep abdominal and pelvic floor muscles is crucial to healing after childbirth. Returning to your usual exercise routine and activities without this deeper support often leads to pain, prolapse, incontinence or instability later on.

These lower abdominal, pelvic floor muscle, upper back and arm strengthening exercises that will help you meet the demands of motherhood without pain. Re-training these muscles after childbirth (even if it’s 10 year after!) will make you feel strong, supported and confident again in your body.

Move slowly with your breathe, pulling your low abs/pelvic floor muscles up and in every time you exhale.