If you’ve never tried Pilates before, the postpartum period is actually a great time to begin. During pregnancy, the abdominal muscles stretch and weaken, which can lead to tightness in the back and other muscles stepping in to compensate.
Many women also experience diastasis recti—a separation of the abdominal muscles that can occur during pregnancy. Pelvic floor strength and function are also key during this time, as these muscles work closely with your core to support your body and recovery.
That’s why it’s so important to ease back in thoughtfully, focusing first on deep core engagement, proper breathing, and alignment of the ribs and pelvis. Working with a qualified instructor can help ensure you’re activating the right muscles and not placing unnecessary downward pressure on the pelvic floor during exercises.
And a gentle reminder: skip the crunches early on!
With your doctor’s approval, you can typically begin around 6 weeks postpartum—but no matter when you start, your body will benefit from a safe, guided approach to rebuilding strength.