30 Minute Post Natal Core Rehab Pilates Workout

Описание: 30 Minute Post Natal Core Rehab Pilates Workout

We talk about "the core" so much in Pilates, but have you ever stopped to think what exactly we mean with the word "core"?

Many of us have heard of the 6-pack abdominals (the Rectus Abdominis) but there are many more muscles making up the space between the pelvis and your ribcage (the core), and we want them all to function properly to support your body!

The “core” is a system that works together in coordination for both function and fitness demands. This system involves the pelvic floor, diaphragm, abdominals and spine.

Pregnancy impacts core and pelvic heath because of the anatomical structure changes with the baby growing, and this can impact function (physiology).
Delivery (postpartum) impacts core and pelvic health because that system must now recover from both pregnancy and how the baby was delivered, and any other variable that influenced function.

There are many ‘core rehab’ exercises I use for my clients’ recovery and ones I used for myself post c-section.

In my latest YouTube video I take you through the most effective Pilates-based exercises for core rehab. Why these in particular? In my opinion I find these specifically help one re-establish the connection between breathwork and core activation.

Exercises:

Start - 04:16
Diaphragmatic Breathing - 04:59
Pelvic Tilts - 11:10
Leg Slides/Hip Release - 15:06
Table Top Lifts - 17:39
Toe Taps - 20:35
Dead Bug & Bird Dog - 21:54
Ab Prep - 25:48
Peeling Plank - 28:38

These exercises are suitable for the postpartum period once you have received the GP or pelvic health physio sign-off at between 8-12 weeks after giving birth.

As always, please check with a doctor before starting any new exercise regime. With that being said, please listen out for any of the modifications I explain in the video that best suit your body.


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Hi, I’m Yasmine and I’m a Personal Trainer and STOTT Pilates Instructor based in Chiswick, West London. I have worked in the fitness industry for over 7 years training my clients in-person and online in my holistic method of Strength, Pilates and Mobility Training.
Get in touch via email at [email protected]

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Anyone wishing to take part in this exercise and fitness session – whether live or pre-recorded instructional video – must adhere to the following terms:

Anyone taking part in this workout does so at their own risk.

Say Fitness Personal Training does not accept any responsibility for any individual nor group of individuals, who may be participating in this workout.

To take part in this workout you must be in good physical health. If you’ve been told on health or medical grounds that you should not take part in physical activity and sport, then you won’t be able to join in with this exercise and fitness session.

To perform this activity in a safe way, you must make sure that the area you use is suitable.

The area must be:

· a flat surface

· clear of any obstacles

· spacious enough for the type of activity

By taking part in this exercise and fitness session – whether live or pre-recorded instructional video – you agree to the above terms and conditions.