Congratulations on the arrival of your new baby! Motherhood brings a multitude of changes, including changes to your body. Most of the moms I know personally and professionally are determined to get their bodies back in shape and work hard, using some form of Pilates, to reach their goal. They are often ecstatic when their pre-pregnancy shape soon returns.

As a new mom, the stress applied to your spine increases. You will find yourself in awkward lifting positions with a newborn that only seems to be getting heavier. You might also find yourself fast asleep with your baby (who has finally settled!) in a position you never thought your body could do! It continues to be impossible to find ergonomic cribs and car seats and the repetitive tasks of lifting and transporting your new baby only applies more load to your back. Your ligaments are also still lax from the pregnancy hormones, especially if you are breastfeeding. Breastfeeding may also create some new sensations in your upper back. Pilates is an exercise that not only flattens your midsection again, but also protects your spine and prevents injury.

Most of you have probably heard of Pilates, but what is this popular exercise and what is its emphasis?

First, a bit of history: The founder of Pilates was Joseph Pilates, a German who immigrated to the United States in 1926 and started a studio in New York to instruct people in his techniques for promoting strength and flexibility. He developed these exercises for himself (his health was fragile) and it consequently was used to rehabilitate injured elite dancers. Currently, there are many different types of Pilates that have been modified from his original work (i.e. Windsor and Stott Pilates).

Pilates implements core stability in a comprehensive repertoire of balanced exercise sequences, emphasizing postural and core stability in conjunction with flexibility and mind and body awareness. It promotes a balanced and toned body that is both strong yet flexible, without risking injury. Because Pilates also involves very precise form and control, exercises are performed slowly in order to effectively work the deeper stability group of abdominal muscles. The exercises can also be modified according to your level of fitness and strength; it is thus ideal and safe for new mothers and those with any injuries or pain.

Pilates focuses on recruiting the deepest layer of the abdominal group (called the transversus abdominus muscle – TAB for short!). It is the primary muscle responsible for proper postural alignment as it encircles your midsection like a corset and its main role is to support the spine. With respect to back care and injury prevention, it is also the most important abdominal muscle. There are also tiny deep muscles spanning between the vertebrae in your spine (the multifidus muscle), that work with the TAB muscle to assist with keeping your back in check. Including these muscles in your regular fitness regime is therefore very important in maintaining a healthy and strong back.

Pilates also incorporates flexibility. This is beneficial in combating stiffness, a common complaint during and after pregnancy. By emphasizing spinal articulation – the rolling of each vertebrae in the spine – and mobility, Pilates maximizes your spinal range of motion and assists with keeping it as limber as possible. This component of fitness is also important in injury and pain prevention.

Physiotherapists, like myself, love Pilates, as we have been incorporating these exercises for rehabilitation of the ‘core’ for a long time. The ‘core’ is the foundation of your performance. Generally if you have a stronger ‘core’, you will be more efficient in your extremities - your neuromuscular system will fire quicker which means your ultimate activity is enhanced. In a nutshell… your total performance improves, which are rewarding results for athletes of all performance levels, from a recreational walker to an elite athlete! Pilates provides us with extra tools to show people how valuable the TAB muscle is because it integrates that muscle along with the other abdominal groups in a progressive and challenging manner. You feel the exercises working and get results when done properly – and they are not easy!

Most people you see in the gym tend to work more on the ‘superficial’ muscle layers (the rectus abdominus, internal and external oblique) as they are more aesthetically pleasing – and much easier to perform (i.e. fast ab curls!) The TAB muscle is a postural and static muscle (which means it works 24/7 to minimize stress to your spine and protect it) so, although it is the most important muscle group, you don’t always feel the ‘burn’ with its recruitment, which is why it’s hard to know if you’re always using the right muscle and also why people choose not to do focus on them. Recruiting the TAB muscle is much more difficult and specific and doing it properly takes proper instruction. It’s not to say the other abdominal groups aren’t important, but that the TAB muscle gives you the perfect streamlined look, postural alignment and healthy back!

Who will benefit from Pilates? Individuals with:

• Back, neck, shoulder or hip/leg pain
• Poor posture, tension and stress, and/or muscle imbalance
• Orthopaedic or sports-related injuries – Motor vehicle accident injuries
• Weak abdominals and decreased core stability - pre and post-natal weakness and problems
• Weak pelvic floor muscles
• Decreased flexibility and balance
• Pelvic dysfunction and disorders
• Residual pain and/or weakness from a chronic injury

Women’s bodies change with time, children and age (those hormones again!). Not only is it important to get and keep our bodies in shape, but also to maintain proper back care and prevent back pain and injury. Pilates is great for this.

The other great thing about Pilates is that you can do the basics anywhere – you can initiate core muscles while sitting, waiting in line to pay groceries or while changing diapers! It is also an enjoyable way to keep your body in shape while connecting with baby together at home or in a mom and baby Pilates class – just make sure you consult a professional before you start to ensure proper recruitment and safe and effective progressions, particularly if you have any pre-existing injuries.