3 Pilates Reformer Exercises for Post Natal Recovery

3 Reformer-Based Clinical Pilates Exercises Perfect for Post-Natal Recovery

Recovering from pregnancy and childbirth is a unique journey, and finding the right form of exercise is key to rebuilding your strength and confidence. At Instinct Health, we recommend Clinical Pilates for new mums as it offers a safe, low-impact way to restore core stability, improve flexibility, and support overall well-being. Here are three postnatal-friendly Clinical Pilates exercises, carefully selected by our expert physiotherapists.

1. Pelvic Curl

The pelvic curl is a gentle exercise that focuses on reactivating the deep core muscles and pelvic floor—both of which are often weakened after pregnancy and childbirth.

• How to Do It: Lie on your back with your knees bent and feet placed on the footbar. Slowly tilt your pelvis and lift your hips off the Reformer, creating a bridge position. Hold for a moment, then lower back down, one vertebra at a time.
• Benefits: This exercise helps strengthen your glutes, hamstrings, and lower back, while gently engaging your pelvic floor muscles. It’s a great starting point for rebuilding core strength.
• Tip: Focus on engaging your core and pelvic floor as you lift, and avoid arching your lower back.

2. Knee Openings (Clams)

Knee openings are a simple yet effective exercise for strengthening the glutes and hips, which can help stabilize the pelvis—a crucial area to address during postnatal recovery.

• How to Do It: Lie on your side on the Reformer carriage with your knees bent and feet together. Keeping your feet together, slowly open your top knee, then lower it back down.
• Benefits: This exercise targets the glutes and hip muscles, which play a key role in pelvic stability and overall posture. It’s also a great way to ease back into movement after giving birth.
• Tip: Keep your movements slow and controlled, focusing on squeezing the glutes as you lift your knee.

3. Modified Side Plank

The modified side plank is a fantastic exercise for building core strength and stability, without putting too much pressure on your abdomen.

• How to Do It: Start on your side with your bottom knee bent on the Reformer carriage and your top leg extended. Press into your forearm and lift your hips off the Reformer, holding the position briefly before lowering back down.
• Benefits: This exercise helps strengthen the core, obliques, and glutes while minimizing strain on the abdominal muscles—a key consideration during postnatal recovery.
• Tip: Focus on lifting through your waist and engaging your core throughout the movement. If it feels too challenging, lower your hips slightly to reduce the intensity.

Why Choose Clinical Pilates for Postnatal Recovery?

Clinical Pilates is an excellent choice for new mums looking to rebuild strength, improve flexibility, and manage common postnatal issues like diastasis recti or pelvic floor weakness. Guided by our experienced physiotherapists, you’ll receive personalized exercises that align with your recovery journey and help you regain confidence in your body.

Ready to Start Your Postnatal Recovery with Clinical Pilates?

At Instinct Health, we offer tailored Clinical Pilates sessions designed to support your postnatal recovery. Whether you’re a first-time mum or returning for another postnatal journey, we’re here to help you move safely and confidently. Book your appointment today, and let’s start your recovery journey together.