Did you know that the effects of childbirth on your body don’t just disappear after you give birth? You have grown a little human for 9 months, and a lot of things in your body have changed throughout this process, and unfortunately, things don’t just magically make their way back to how they were before you gave birth.

That is why it is so important that you make time to strengthen and look after your body post natally and that you ease your way back into exercise, instead of going guns blazing.

Throughout your pregnancy, a lot of things in your body changed, your ligaments loosened, your posture changed and your pelvic floor weakened with the increasing weight of your baby. So when thinking about getting back into exercise it is important that you start to address all of these weaker areas.

Your body has been through a lot during pregnancy and child birth, so it is important that you take your time, and listen to your body.

Pelvic Floor

  • Regaining strength and endurance and control of your pelvic floor is so important. It is just like any other muscle, therefore without the correct exercises and training it will not rebuild its strength.
  • Just like other muscles it is important that you are improving your strength, power and endurance of this muscle. So if you are not sure what to do or if you are doing it right make sure you book an appointment with a Women’s Health Physiotherapist so that they can help guide you with these exercises.


  •  Just the same as our Pelvic Floor, unless we are consciously trying to improve and correct out posture and strengthen the muscles that hold us in our optimal position. Our posture won’t return to its pre-baby state.
  • Plus with all of the repetitive bending and lifting, awkward postures and feeding it is even more important to make sure your body is strong enough to maintain good positions during these tasks.


When Returning to exercise it is important that you do so at a slow and steady pace, your body has been through so much in the last 9 months, plus you have a new baby, you’re not as strong as you used to be and you are most likely pretty sleep deprived. All of this can contribute to injuries, when you are returning to exercise.

Try to remember that you are only as strong as your weakest link! If for you this is your pelvic floor, or your deep abdominals or maybe you can’t maintain your posture during an exercise, then that is your cue that the exercise is too hard for you, or that you should rest.

If you are returning to exercise here are a few important warning signs, if you experience any of these that you may need to reduce the intensity of your exercise, and even see a doctor or Women’s Health Physio.

  •  Increased fatigue
  •   Feelings of pushing down
  • Muscle aches and pains
  •  Heavier lachia flow
  •  Doming of rectus abdominus / straining whilst doing the exercise
  • Holding your breath

One of the Reasons we love Pilates, is that it allows us to gradually re-introduce the body to exercise. We are able to modify exercise positions and difficulty depending on where your body is at in its post-natal journey. It also allows us to safely strengthen your body, to build a strong and stable base from which you can return to your pre baby exercise routines.

 At Pilates HQ we would love to be able to help you to feel safe and comfortable and to help you on your journey back to the strongest, healthiest and happiest version of you.*

*We do advise that every women has their Doctor’s permission to exercise post natal, and that they have had an assessment with one of our Pilates Instructors and/or a Women’s Health Physiotherapist prior to beginning any of our Pilates classes.