Poise* Pilates Videos
Watch videos and read step by step instructions on pelvic floor exercises with Poise* Pilates.
Video 05: Push Up Post Natal Exercises
After 9 months of pregnancy, going through childbirth and caring for a newborn, Poise understands that the last thing on a women’s mind is pelvic floor exercises. But, it is important to understand what information and types of exercises are suitable and available for post natal women, especially for the pelvic floor area.
Frequent gentle exercise post childbirth can mean greatly improved wellbeing. Keeping fit is also a great step towards getting back that pre-pregnancy weight and coping with the demands of your new baby. You can start exercising as soon as you feel ready (and have got the ok from your doctor).
As a general rule, if you exercised throughout your pregnancy, you can most likely safely start your post-pregnancy workout, or at least light exercise and stretching pretty soon after you have given birth.
Poise Pilates has been designed especially with this in mind. Get the videos playing on a suitable laptop screen or TV and follow the step by step video guide to reconditioning your pelvic floor muscles. Poise not only has great post-natal exercise videos but also menopause exercise videos for women too. Before starting any exercise regime consult your doctor or healthcare professional and should you experience any pain, pressure or discomfort, stop immediately.
Post Natal Push Up Exercises Overview
Watch the video for a demonstration on how to do a push up series that will assist you in building those pelvic floor muscles. This exercise should ideally be done with those pelvic floor muscles engaged – see our pelvic floor exercise page for a detailed description on how to engage your core.
Get down on your hands and knees and engage your pelvic floor. Lower your front to the floor as you breathe out and lift up again as you breathe in. Keep the spine straight to reduce any pressure on your lower back, and repeat 10 times or until you feel you need to rest. Remember your breathing here, it’s easy to forget.
Post Natal Push Up Exercise Step by step:
- Position yourself on your hands and knees with your hands turned in 45 degrees.
- Lower your back into the neutral position – not curved or sunken in, and switch those pelvic floor muscles on.
- Brace your pelvic floor and abdominal muscles, holding that neutral spine.
- Breathe out, then tip forwards on your knees, bending elbows outwards, dropping the chin on the floor in front of your fingers, breathe in and return to start position.
- Relax and repeat 10 times.
