3 Safe Post-Natal Mat-Based Clinical Pilates Exercises

Recovering from childbirth is a journey that requires patience, care, and the right exercises to rebuild strength and confidence. Mat-Based Clinical Pilates is an excellent choice for new mums, offering gentle yet effective ways to reconnect with your body and support post-natal recovery. At Instinct Health, we’ve suggested three safe and simple exercises to help you get started.

1. Pelvic Floor Activation

Rebuilding pelvic floor strength is one of the most important aspects of postnatal recovery. This exercise helps you reconnect with these muscles and regain control.

• How to Do It:
  • Lie on your back with your knees bent and feet flat on the mat.
  • Take a deep breath in. As you exhale, gently draw your pelvic floor muscles upwards, as if you’re stopping the flow of urine. Hold for a few seconds, then release.
• Benefits: Strengthens the pelvic floor, improves bladder control, and supports core stability.
• Tip: Avoid holding your breath during the exercise—focus on steady breathing to engage the pelvic floor effectively.

2. Bridge Pose

This classic Clinical Pilates exercise strengthens your glutes, core, and pelvic floor while relieving lower back tension.

• How to Do It:
  • Lie on your back with your knees bent, feet flat on the mat, and arms by your sides.
  • Press through your heels to lift your hips towards the ceiling, forming a straight line from your shoulders to your knees. Hold for a moment, then lower back down slowly.
• Benefits: Builds strength in the glutes and hamstrings while gently engaging the core and pelvic floor.
• Tip: Keep your movements slow and controlled, and avoid arching your lower back.

3. Side-Lying Leg Circles

This exercise targets the glutes and hips, helping to stabilize the pelvis and improve overall lower body strength.

• How to Do It:
  • Lie on your side with your bottom leg bent for support and your top leg extended.
  • Lift your top leg to hip height and draw small circles in the air. Perform 8–10 circles in each direction, then switch sides.
• Benefits: Strengthens the glutes and hip muscles, which are essential for pelvic stability and postnatal recovery.
• Tip: Keep your hips steady and your movements smooth, focusing on engaging the glutes.

Why Clinical Pilates Is Ideal for Postnatal Recovery

Mat-based Clinical Pilates exercises are low-impact, gentle on the body, and easily adaptable to your postnatal needs. By focusing on core activation, pelvic floor health, and proper alignment, these exercises help rebuild strength and mobility while preventing common postnatal issues like back pain or diastasis recti.

Ready to Start Your Postnatal Recovery Journey?

At Instinct Health, our physiotherapists specialize in postnatal care and Clinical Pilates. Whether you’re new to Pilates or looking to ease back into exercise, we’ll guide you through a program tailored to your recovery. Book an appointment today, and let’s help you feel strong, confident, and supported.