It has been 6 months since having my second child. I have always had very weak stomach muscles. There are a few moves in the reformer/mat videos that I can't do. Laying flat and raising to a v, rollIng up to sitting, 100 with legs down to past 45 degrees. How can I ever get to being able to do this? I can barely get through a class with holding table top as long as the class does.

JCG

Hi, Leah here! I do the pre- and post-natal Pilates classes here on PA. First, congratulations on the birth of your second child, so exciting. I remember when my son was 6 months-old, it was so fun

I think that your question is a common one, and I hope that I can help you out. I have a couple of questions:

1. How soon after giving birth did you re-start your Pilates practice?

2. How did you give birth? (vaginally, C-section)

The answers to these will give me better insight to your situation and some things that you can work on.

If you would feel more comfortable continuing this conversation via email, feel free to email me at leah@livelifepilates.com or I am happy to answer here on the forum.

Looking forward to hearing from you.

Leah

Hi Leah, thank you for responding. I stopped my Pilates reformer classes once I found out I was pregnant and have not started back until this August, so it has been at least over a year. I did continue with my cardio and weight training up until a few weeks before giving birth in February. My son was one of the babies that would not sleep at night, so until recently, there wasn't much time or energy for any workout program. I am slowly regaining the muscle and strength that was lost from 7 months off. The birth was vaginal too. I have never had a caesarean.
I did find a class that showed how to place a towel under the lower back to help with roll ups. If there is anything else you can suggest, I would appreciate it. I do have a reformer at home and I have just ordered a box and pole.
Thank you!

JCG,

It can take up to a year for some women to completely heal from pregnancy and labor, which requires a lot of patience on our parts. You are right to recognize that the muscle strength and endurance will take a while to regain.

Have you used the post-natal classes here on PA at all? These are great classes because they will include plenty of abdominal/core strengthening exercises without the use of excessive supine spinal flexion (or traditional Pilates abdominal exercises) which are difficult and a no-no for pregnancy and early post-partum. Even though you are not considered early post-partum, the exercises are wonderful for regaining strength and endurance in a safe way. Plus, they feel great on the lower back and hips which can get tight for mothers of little ones.

Cont....

I would also suggest taking the pre-natal classes as well. Those include fabulous core exercises that are not necesarily easy to do, but are safe and will help you body regain, understand and feel successful abdominal work. You will feel the abdominal work!

Keep in mind that even though you are 7 months post-partum, you still have to start from the beginning and choose exercises that will properly help you regain that abdominal strength and control.

Please let me know if you have any additional questions or concerns.

Leah

Other tips are: Place your legs over a stability ball or box when performing table top. You can use a thera-band during the Roll-Up to help you get up or you can place it behind your head to act as a head and neck support while you do abdominal exercises.

Don't worry about getting your legs low on the Hundred - keep them high at 90 degrees, bent at the knees or down with feet flat and focus on the trunk and maintaining the abdominal wall connection.

Leah, thank you so much for all of your great suggestions. I will definitely check out the post and pre-natal classes. I have taken your advice and tried using the stability ball when it is getting difficult to keep my legs up and it has helped a lot. Thank you!

I've been 25 years since 2 c sections and i still have a weak, stubbornly so tummy. What to do. It will never be a pre baby tummy. I'm just shy of 60, a new Pilates instructor, and how do I market myself since my body is no longer 20?

Centa stop worrying about not being 20. Some of the my favorite instructors on PA are certainly well past 20. If you are looking for inspiration watch Lolita San Miguel, she shows how Pilates keeps her moving better than most 20 year olds!

JCG - so glad to hear that some of the modifications have helped! Hope you continue to see and feel great progress!

Centa,

Your own unique experiences in life and in your body will only enhance your skill as a teacher and your ability to empathize and communicate with your clients. Age is simply a number, and a healthy body that has learned to heal and adapt according to it's limitations, is a wonderfully strong and often wise body. Pilates is not always about perfection, it's about letting the movement heal, energize and inspire the body, mind and soul!

Go out there and show everybody that Pilates can guide one through every change of life, and no matter what stage of life you are in, you can practice Pilates and thrive!

All the best to you!

xo

Leah