“Relax your body and then allow the muscles around your pelvis, around your hips, your buttocks to really relax and then just think about the feeling of holding on to the toilet, like you’re itching to go to the bathroom and you want to feel this internal tightening and lifting of those muscles. Then you want to completely relax them.”
It is easy!
2. Diastasis rectus abdominis
Also known as a good, deep stretch for your tummy muscles.
Simply put, when you get pregnant, your belly stretches to make room for a baby.
After you have the baby and your belly starts to contract again, sometimes there is still a stretch in that tissue, but it is something that can be cured with the right exercises.
If you suspect you may have diastasis recti abdominis, Chloe recommends confirming with a physio, but there are also some exercises you can implement to help with recovery.
The most important thing, Chloe says, is to avoid any really intense ab exercises.
“No push-ups, no planks. None of that. Instead, focus on gentler abdominal activation and then you can slowly incorporate that back into your exercise program.”
Chloe suggests continuing to build your pelvic muscles, strengthening your core with gentle abdominal exercises on your back, and deep breathing from your abdomen.
3. Upper body stretches
“The number one complaint I get from new moms is tightness and tension in the neck and shoulder,” says Chloe.
“So try to make sure you incorporate some upper-body and postural stretches, and also some upper-body strengthening to help support your body as you load, lift and push all that activity that comes with having a new baby.
“The most important thing to remember when getting back into exercise is to be kind to yourself and give yourself time.
“Be patient with yourself. It’s not a race, and it’s really important to go slow and build that strength properly.”
winter chloe is a physical therapist, Pilates master instructor, and founder of the online Pilates platform Go Chlo Pilates. Chloe’s premium Pilates classes at home are suitable for all levels and stages of life. She experiences the joy of movement with Go Chlo Pilates.
For more information on Pilates, subscribe to Go Chlo Pilates On demand. Access over 200 new Pilates classes and workouts every week, anywhere, anytime. Start your free 14-day trial today.
Featured Image: Getty.
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