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Stronger every day - these words describe the benefits of Pilates. These exercises are great for women after giving birth. Such training has many advantages: stronger muscles of the spine, abdomen and pelvic floor, better flexibility, coordination and harmonious improvement of the efficiency of the whole body. See photos of pilates exercises after childbirth
Training with thepilates methodcan be started right after the puerperium, i.e. 6-8 weeksafter childbirthby forces of nature (if you have had a caesarean section, you must wait approximately 12 weeks). In order for the effects to be noticeable, the set ofexercisespresented by us should be repeated regularly - three or four times a week.
Pilates postpartum: exercise technique
- Warming up.Warm up before exercising. Walk on the spot, do arm circles and gently twist your torso.
- Tension of the center.While exercising, try to concentrate all the time on the center, which is the muscles of the abdomen and pelvic floor. Pay attention to your slightly tucked belly (as if you were wearing a little tight pants).
- Breathing technique.While exercising, breathe in through your nose and out through your mouth. Learn to breathe in the so-called rib track (when you inhale, your chest widens to the sides). The breathing should be slightly prolonged.
- Take your time.In the Pilates method, it is not the number that counts, but the quality of the exercises. Training will only bring results if you follow the instructions carefully for each exercise. Before you start training, be sure to ask your doctor if you can do physical exercise!