New Mom Life Hack: Why Postpartum Pilates Is a Must-Try

80% of postpartum women experience abdominal muscle separation or pelvic floor dysfunction after childbirth (as per National Library of Medicine)

That’s why incorporating postpartum Pilates into your recovery can make a world of difference.

Whether you’ve had a vaginal delivery or a C-section, Pilates is one of the most effective and gentle ways to rebuild your core, improve posture, and feel stronger in your new body.

Let’s dive into everything you need to know about postpartum Pilates

Is Pilates Safe Postpartum?

Many moms ask, can I do Pilates postpartum?

The big question: is Pilates safe postpartum? The answer is yes - when done correctly.

Postpartum Pilates is specifically designed to accommodate the needs of a healing body.

It’s a low-impact exercise that strengthens the core, pelvic floor, and stabilizing muscles, making it safe for most new moms.

However, timing is key. Always consult with your doctor before starting any exercise program, especially if you’ve had a C-section or complications during delivery.

It’s best to start with beginner-friendly or modified exercises, especially if you’re recovering from diastasis recti or a cesarean delivery.

What Are the Benefits of Postpartum Pilates?

Postpartum Pilates benefits go far beyond toning your abs. Here’s what it can do for you:

Strengthens Your Core

Pilates focuses on your transverse abdominis, the deep core muscles essential for closing diastasis recti.

Supports Pelvic Floor Recovery

Gentle exercises help rebuild the pelvic floor, reducing risks of incontinence or pelvic pain.

Improves Posture

Holding and feeding a newborn can lead to a rounded back and tight shoulders. Pilates helps realign your spine and open up your chest.

Eases Back Pain

Strengthening your core and stabilizing muscles relieves the lower back strain many moms experience postpartum.

Boosts Mental Health

Pilates emphasizes controlled breathing and mindful movement, which can reduce postpartum stress and anxiety.

Accessible to All Fitness Levels

Whether you’re a beginner or a seasoned Pilates pro, the exercises can be modified to suit your body’s needs.

When Can I Do Pilates Postpartum?

Timing your postpartum Pilates journey depends on your delivery type and healing process:

• For Vaginal Birth: Most moms can start light exercises, like pelvic tilts and breathing work, about 6 weeks postpartum.

• For C-Section Recovery: Wait 8-12 weeks before starting Pilates, focusing first on gentle movements like postpartum core Pilates to rebuild strength gradually.

If you’re new to Pilates or unsure where to begin, consider attending a studio for guidance.

Postpartum Pilates workouts, like those offered at Physiolab in Brooklyn, provide expert-led classes tailored for new moms.

Our intro pass for new clients is a perfect way to ease into Pilates with professional support.

How to Get Started with Postpartum Pilates

Starting postpartum Pilates doesn't have to feel overwhelming. Here are a few simple tips to help you get going:

1. Get Medical Clearance First

Always check in with your doctor before beginning any form of exercise. This ensures your body is ready, especially after a C-section or complex delivery.

2. Start Slow and Listen to Your Body

Begin with gentle movements that focus on breathing, core engagement, and pelvic floor activation. It's not about intensity, it's about healing and reconnecting with your body.

3. Find the Right Instructor

Working with someone who truly understands the postpartum journey is a game-changer. At Physiolab, our co-owners and lead instructors, Dr.Gabriella and Dr.Natalya, have gone through pregnancy and postpartum themselves.

They've practiced Pilates through both phases and bring first-hand experience into every class.

That means they get the physical and emotional changes new moms go through and they know how to support you safely and effectively.

4. Be Consistent, Not Perfect

You don’t need to work out every day to see results. Even 2-3 sessions a week can help rebuild strength, restore energy, and improve overall well-being.

Top 5 Postpartum Pilates Exercises

Here are five simple yet effective postpartum Pilates exercises to get you started. These moves are beginner-friendly and focus on core, pelvic floor, and overall strength:

Pelvic Tilts

• How to Do It: Lie on your back with knees bent and feet flat on the mat. Inhale, then exhale as you tilt your pelvis, pressing your lower back into the mat.

• Benefits: Rebuilds core strength and engages the pelvic floor gently.

Bridge Pose

• How to Do It: With your back on the mat and knees bent, exhale and lift your hips while squeezing your glutes. Inhale as you lower down slowly.

• Benefits: Strengthens glutes, hamstrings, and core while stabilizing the pelvis.

Clamshells

• How to Do It: Lie on your side with knees bent and stacked. Open your top knee while keeping your feet together. Add a resistance band for a challenge.

• Benefits: Targets the hips and glutes, improving pelvic stability.

Side Plank with Leg Lift

• How to Do It: Lie on your side, prop yourself up on your forearm, and lift your hips. Extend your top leg for an added challenge.

• Benefits: Builds oblique and hip strength while engaging the core.

Toe Taps

• How to Do It: Lie on your back with your legs in a tabletop position. Lower one foot to tap the mat, then return to the tabletop. Alternate legs.

• Benefits: Strengthens deep core muscles without straining the back.

Postpartum Pilates Studio in Brooklyn

If you’re in Brooklyn and looking for a postpartum Pilates program, check out PhysioLab.

Our expert pilates instructors and co-owners Dr.Natalya (clinical and athletic Pilates specialist) and postpartum specialist Dr. Gabriella (background in urological, gynecological, and orthopedic care) use clinical Pilates to support recovery, creating classes tailored for post-partum and pelvic health needs.

If you are new to PhysioLab, you can use our intro pass to get a discount.

If you are already a part of the PhysioLab family, you can book your next class here.

Final Verdict

Postpartum Pilates is more than just a workout—it’s a path to recovery, strength, and confidence.

Whether you’re easing back into fitness after a vaginal delivery or exploring Pilates post C-section, these exercises can help you feel like yourself again.

Remember to start slow, focus on your breathing, and consult professionals when needed.

If you’re in Brooklyn, Physiolab’s postpartum Pilates program is a fantastic place to begin your journey.

So, is Pilates good for postpartum recovery? Absolutely.