Postnatal Pilates #14 | Chest opening flow and lower body strength
Postnatal Pilates
•
17m
We begin with seated breathwork to help you feel grounded for the class, before moving into four-point kneeling with small, controlled cat/cow movements to gently articulate the spine. From there, we ease into thread the needle with the elbow down for a slower, more mindful rotation.
The focus then shifts to strengthening the glutes with donkey kicks and fire hydrants to support pelvic stability, with kneeling leg and arm work between sides. (On the second side of the glute work, the side pulses are missed - so you may wish to pause and add them in to keep both sides feeling even.)
We then make our way up to standing, finishing the class with the same side stretch we started with.
As always, please take the class at your own pace and rest whenever you need. Jess is 8 weeks postpartum while filming, but every postnatal recovery is different - listen to your body and do what feels right for you.
I hope you enjoy the class x
Up Next in Postnatal Pilates
-
Postnatal Pilates #13 | Standing clas...
This is a standing class with a focus on building strength, particularly through the lower body. We begin with gentle breathwork, followed by marching to engage the abdominals and work on balance - particularly helpful if you use a baby carrier. From there, we move through heel raises into squats...
-
Postnatal Pilates #12 | Control, bala...
We begin with seated breathwork and gentle side twists, before moving into four-point kneeling for cat/cow and thread the needle, flowing into bird dogs with a reach. From there, we enjoy a nourishing child’s pose stretch into a hip-opening extension, moving slowly and at your own pace depending ...
-
Postnatal Pilates #11 | Flow to make ...
We begin seated with breathwork, moving into a mermaid stretch with rotation to create space through the middle of the back, which can feel particularly sticky in the postnatal period. From there, we come into side-lying glute work with clams, adding kicks and pulses, with a kneeling heart-openin...
