Providing you have had a normal delivery, you can usually start Pilates from around 6-8 weeks after the birth. If you have had a c-section then it could take up to five months before you are able to join a class.

The "Rec" Test

Before joining a Pilates class you or your GP need to perform the "Rec Test". Separation of the rectus abdominus muscle (diastasis recti) occurs in a lot of women towards the end of pregnancy.

To check whether your rectus abdominus has rejoined you can perform the following test on yourself:

• Lie on your back with your knees bent, feet flat on the floor.
• Place two fingers (vertically) just below your navel
• Now pressing your fingers into your tummy, lift your head and shoulders off the floor.

You will feel the two parts of the muscle coming together (unless they have already rejoined then obviously there will be no gap!). If your gap is easily two fingers or more then you need to be careful when doing roll-ups and roll-downs as well as any exercises which involve twisting and turning. With the right sort of exercise this muscle will rejoin and return to its pre-pregnancy state.

The Postnatal Body

After birth, the oblique muscles of the abdomen are often very weak as these are the muscles largely used in those final hours of labour. Weak oblique muscles often cause the spine to arch which in turn can cause backache for the postnatal mother. Weakness in the abdominal area as well as the pelvic floor and spine encourages poor posture, aches and pains and a flabby tummy!

A postnatal Pilates workout will target and strengthen specific core muscle groups. This strengthens the pelvic floor and the abdominals, returns joint mobility and flexibility to the spine, strengthens the upper middle and lower back and improves posture. After a Pilates class you should feel slimmer, taller, relaxed, and better about yourself as through these exercises any tension and anxiety should decrease.

For the postnatal mother, the Pilates Method of body conditioning changes bodies. It makes them fitter and stronger. It slims muscles and makes them more compact. It turns the abdomen and lower back and hips into a firm central support for a supple and graceful body.

To find out more about the other Pilates classes we offer, use the links below:

• Antenatal Pilates class
• Core Stability Pilates class
• Matwork Pilates class
• Private Pilates class
• Reformer Pilates class
• Dance Pilates class