Leg raises post natal pilates workout healthista main

15 minute post-natal Pilates Workout to tighten a post-baby tummy

For post-natal exercise, Pilates comes highly recommended by health visitors, GPs, physios and chiropractors. We asked Pilates teacher Sarah Vrancken who specialises in Pilates for pregnancy to deliver a 15 minute workout for you

You’ve had your baby and life has changed in the blink of an eye. It is hard to prioritise your own needs in this phase, but doing post-natal Pilates little and often will truly make an impact. In this video, Sarah from Kalm Pilates runs through her top five post-natal Pilates moves, which makes a great short 15 minute workout that easily fits in with your busy daily routine.

 

When you are pregnant, certain muscles – such as your pelvic floor and your abdominals – are under pressure, especially when you reach full term and of course, also throughout the actual delivery. So, once the baby is safely in your arms, your body has done a fantastic job, but quite a few muscles now are still extended and therefore, weaker than before you were pregnant. This is where Pilates can help the process along and help strengthen your core muscles, including your deep transversus abdominals and pelvic floor. This workout done anywhere from daily to once weekly can help rebuild these muscles.

Sarah Vrancken Post natal pilates video healthista headshotSarah Vrancken is a qualified Pilates and Fitness Instructor who believes we can all benefit from a stronger, healthier and more flexible body free from aches and pains. With two young kids, a busy household and a consultancy business to run, Sarah turned to Pilates to give her physical strength to cope with daily life. She teaches Pilates in Surrey and set up Kalm Pilates with online Pilates programmes to spread the virtues of Pilates.

Sarah decided to get her qualification as a pre-natal and post-natal fitness instructor as the information available on exercising during pregnancy was often contradictory. The knowledge she gained from the qualification combined with Pilates helped her stay pain free during her pregnancies and aided her recovery post-partum.

 

 

 

READ MORE…

Post-baby tummy. What you need to know

Want a flat stomach after having a baby? Here’s why ab crunches won’t work an the 16-week-post-pregnancy programme that does

CONTROVERSY Exercising in pregnancy

‘How I overcame my post natal depression’

 

Lose 12kg in 12 weeks with Healthista’s Lean Energy programme, download now. 

 

Check out Healthista’s new shop, for all our favourite health and wellbeing brands. 

< Back

Also in this week’s magazine

Curvy girl fitness kit FEATURED (1)
Gear

18 best plus size workout clothes

From sports bars to leggings, T-shirts to tanks, these are flattering and fashionable but also functional bits of essential kit for curvy girls

pull-up-exercise,-how-to-do-a-pull-up-by-healthista.com
What works in the gym

How to do a pull up – the trainer’s guide

PT Ashley Capewell from Performance Ground Gym shows you exactly how to get your pull ups right

woman-doing-a-deadlift,-how-to-deadlift-gym-basics-by-healthista.com
What works in the gym

How to do a deadlift – trainer’s guide

Deadlifts work just about every lower body muscle, so it's worth knowing how to do them properly says PT Ashley Capewell from Performance Ground Gym 

how-to-run-healthista
Fitness

How to run – a guide for people who hate running

'How to run' is probably not something you Google if you hate running. Serena Dwyer Jones dreaded the thought, then a new book helped

Workouts

5 kettlebell workouts that take only 20 minutes and burn enough to change your body

They're all designed to make a difference to your shape and work different body parts on different days - we are obsessed with doing them  

Nicole Scherzinger and Paolo Mascitti Celeb PT FEATURE
Celebrity

Nicole Scherzinger looks hotter than ever – her PT reveals 7 key tips

Nicole Scherzinger is looking unbelievable at the moment, right?  Healthista spoke exclusively to her Los Angeles PT Paolo Mascitti

HEALTHISTA PRODUCTS

Latest Video Series

Healthista-footer

Wellness Weekly

I agree to my personal data being stored and used to receive the Healthista newsletter.

Top