How long after giving birth can I practice Pilates? Pay attention to the intensity of exercise

Generally speaking, if you give birth naturally, you can start practicing Pilates one month after delivery. However, when you first start practicing, you should pay attention to the intensity of the exercise and gradually increase the difficulty as your physical strength recovers.

You can practice Pilates one month after giving birth. Be careful not to force the results when practicing, and let your body adapt and recover slowly.

When you start shaping your body 30 days after giving birth, you can do some simple Pilates exercises to help you get back in shape. Pilates exercises can strengthen your hip and abdominal muscles, stretch your legs, enhance your balance, promote blood circulation, and help tighten loose fat.

1 Generally speaking, within six months after giving birth, the mother's body is still in the recovery stage, so gentle Pilates is more suitable. After six months after giving birth, mothers can choose more intense exercise. Mothers must remember that pregnancy is a ten-month process, and weight loss certainly cannot be achieved overnight. You need to slowly let the body adapt and recover to avoid rebound. Here we focus on the exercise in the recovery stage.

2. When practicing Pilates after childbirth, be careful not to pursue too many movements, especially for first-time practitioners or women who have just recovered from childbirth. Just exercise once a day and do not over-demand the effects of Pilates. You should proceed step by step according to your own situation. Everyone's recovery situation is different. If you are not sure whether exercise will affect your recovery after childbirth, you can consult a doctor first to fully understand your body's recovery situation before practicing.

1. Lie down comfortably on your left side with your head on the pillow, bend your left elbow to hold the pillow, and put your right hand around your body on the ground in front of you. Bend your legs 90 degrees and keep them together.

2. Inhale, and when you exhale, raise your right leg up to hip height.

3. Keeping your legs elevated, move your right leg toward your chest.

4. Keep breathing and move your right leg backward, keeping your thigh in the same plane as your body.

5. Return your right leg to its original position, keeping your legs apart.

6. Put your right leg down and bring your knees together.

7. Inhale, and when exhaling, lift your right leg up and open it.

8. Lift your right leg up so that your right thigh is perpendicular to the ground. Then quickly repeat steps 7-8.

1. Pilates can help you lose weight

Pilates is an aerobic exercise. Compared with yoga, Pilates has a larger range of motion and stronger mobility, so it is more effective in losing weight. In addition, the frequency of Pilates movements is high, which can consume calories and burn fat in the process. It can also improve people's metabolic capacity and make people consume more calories. Pilates has a variety of movements, including local weight loss movements, which can exercise various parts of the human body and sculpt perfect body curves. Therefore, Pilates is very effective for weight loss and body shaping.

2. Pilates can restore and protect the spine

Modern people are under increasing pressure in life and work, and often work at desks in the office. More and more people have spinal problems. Pilates focuses on improving the strength of the waist and back muscles and deep muscles. Practitioners can strengthen the muscles and ligaments around the spine through waist and back muscle training. These strong muscles and ligaments can protect the spine, improve spinal safety, and restore the normal physiological curvature of the spine.

3. Pilates can improve your spirit

Pilates can promote emotional health. Its smooth effect can relieve tension and calm the mind. While stretching and strengthening muscles, it can also promote the circulation system and eliminate tension. Every movement will make people feel calm, coordinated and energetic, which helps to concentrate and relieve stress.

4. Pilates can help you maintain a straight posture

Stretching exercises are an important part of Pilates training. They can stretch the target muscles and have a great effect on the trainee's posture. If the stretching exercises are sufficient and correct, the expanded muscle cells can be stretched longitudinally, shaping even and slender muscle lines and improving muscle flexibility. The body's organs will also be strengthened in this process, and the trainee's posture will become upright.