How long can I practice Pilates after delivery?
Pilates can be practiced one month after delivery. Be careful not to force the effect too much when practicing, so that the body can adapt and recover slowly.
When you start shaping 30 days after delivery, you can do some simple pilates exercises, which can help you recover your body after delivery. Pilates can strengthen the muscles of the buttocks and abdomen, enhance the sense of balance by stretching the legs, promote blood circulation and help tighten loose fat.
What should I pay attention to when practicing Pilates after childbirth?
1 Generally, within half a year after delivery, the maternal body is still in the recovery stage, and mild Pilates is more appropriate. Half a year after delivery, mothers can choose more vigorous exercise. Mothers remember that pregnancy is a ten-month process, and it is impossible to lose weight overnight. It is necessary to adapt and recover your body slowly to avoid rebound. This paper focuses on the exercise in the rehabilitation stage.
2 Practice Pilates after delivery. Be careful not to pursue action excessively, especially for the first time or women who have just recovered. Just keep exercising every day. Don't be too demanding about the exercise effect of Pilates. You should take it step by step according to your own situation. Everyone's recovery is different. If you can't know whether exercise will affect postpartum recovery, you can consult a doctor first and fully understand the recovery of your body before practicing.
Postpartum Pilates Action Recommendation
1. Lie comfortably to the left, rest your head on the pillow, bend your left elbow to hold the pillow, and put your right hand on the ground in front of you. Bend your legs together at 90 degrees.
2. Inhale and exhale, and lift your right leg to hip height.
3. Keep your legs high and move your right leg to your chest.
4. Keep breathing, move your right leg backwards, and your thighs are on the same plane as your body.
5. Return your right leg to its original position and separate your legs.
6, the right leg down, legs and knees together.
7. Inhale and open your right leg when exhaling.
8. Lift the right leg upward so that the right thigh is perpendicular to the ground. Then quickly repeat the actions of 7-8.
The benefits of postpartum pilates practice
1, Pilates can lose weight.
Pilates is an aerobic exercise. Compared with yoga, Pilates moves more and is more athletic, so the weight loss effect is better. Moreover, the replacement frequency of Pilates movements is high, which can consume calories and burn fat in this process. But also can improve people's metabolic ability and make people consume more calories. Pilates is rich in movements, including partial weight loss movements, which can be used to exercise various parts of the human body and shape a perfect figure curve. So Pilates is very effective for slimming and shaping.
2. Pilates can restore and protect the spine.
Modern people's life pressure and work pressure are increasing. They often sit at their desks, and more and more people have spinal problems. Pilates pays attention to the improvement of back muscles and deep muscle strength. Practitioners can strengthen the strength of muscles and ligaments around the spine by training back muscles. These powerful muscles and ligaments can protect the spine, improve the safety of the spine and restore the normal physiological curvature of the spine.
3, Pilates can improve the spirit.
Pilates can promote emotional health, its stable effect can relieve tension and calm the mind, while stretching and strengthening muscles, it can also promote the operation of the circulatory system, eliminate tension, make people feel calm, coordinated and energetic, and help to concentrate and eliminate stress.
4. Pilates can be a straight posture.
Stretching is an important part of Pilates training, which can stretch the target muscles and play a great role in the posture of the trainer. If stretching exercise is sufficient and correct, it can make swollen muscle cells stretch longitudinally, shape uniform and slender muscle lines and improve muscle flexibility. In this process, the body organs will also be strengthened and the posture of the trainer will become tall and straight.