After giving birth, the question almost always comes up in the same order: when can I get back into it, and with what? The Postnatal Pilates in Cannes is often cited as the ideal way to get back into shape, and indeed it is – provided you follow a precise sequence. Resuming exercise too soon or with the wrong exercises can lead to long-term problems.
This article outlines the general framework for a gradual return to exercise. It is, of course, no substitute for the advice of your doctor or midwife, which remains the first step.
The timetable: what comes before Pilates
There are two steps that must always be taken before resuming a strength-training exercise.
The postnatal visit. It usually takes place six to eight weeks after the birth and determines everything that follows. It is at this point that the doctor gives the go-ahead – or postpones it.
Perineal rehabilitation. Prescribed in the vast majority of cases, it is carried out by a midwife or a physiotherapist. It must be done before any abdominal exercises, even gentle ones. A pelvic floor that is still weakened cannot cope well with the pressure generated by core strengthening, and it is precisely the core that Pilates constantly targets.
It is only once these two stages have been completed that the practice takes on its full meaning, and indeed becomes particularly well-suited to the task.
Why Pilates is well suited to this time of year
Pregnancy leaves the body transformed: the pelvis tilts, the abdominal muscles stretch, the shoulders round from carrying a baby and breastfeeding, and the lower back is put under strain. Pilates targets precisely these areas, without putting strain on the joints and with a flexible progression programme.
The guiding principle of the method is the restoration of core stability and postural correction, two key needs in the postnatal period. The the benefits of Pilates for the body and mind In fact, they take on a special significance at a time when fatigue and mental strain are taking their toll.
Breathing, which is often overlooked, plays a key role here: it reconnects the diaphragm and the pelvic floor, which work in unison.
The case of rectus diastasis
Diastasis recti is common after pregnancy and often resolves spontaneously, though not always. If it persists, certain standard exercises should be avoided initially, particularly those that exert pressure towards the front of the abdominal wall.
This is the main reason why it is best to resume exercise after childbirth under personalised supervision. The instructor can assess your condition, adapt each exercise and adjust the level of difficulty according to what your abdominal muscles can actually cope with. The Private lesson is, at this stage, the most secure format. Our guide to the Private Pilates lessons in Cannes explains how it works.
How is a gradual recovery achieved?
The first few weeks of training
The aim is not to return to a previous level but to re-establish the fundamentals: ribcage breathing, awareness of the pelvic floor, pelvic alignment and gentle mobility of the spine. The sessions are low in intensity but rich in guidance.
Scaling up
Once the core has been reactivated, strengthening is introduced gradually: limb exercises with light resistance, followed by exercises that place greater demands on the abdominal muscles. The Reformer is invaluable at this stage, as its springs provide assistance with movement for as long as necessary. Our article on the Pilates Reformer in Cannes explains exactly how this works.
A return to normal
After a few months, depending on the individual and the births, the practice settles into a standard routine. Many then go on to duo or in trio, more economical and more user-friendly.
Signs that should make you slow down
- A feeling of heaviness or downward pressure during or after exercise.
- Any urinary leakage, however slight: it indicates that the load exceeds what the pelvic floor can currently cope with.
- A visible bulge in the centre of the abdomen whilst exercising.
- New or worsening lower back pain.
None of these signs is inevitable, but each one indicates that you should take a step back in your training and discuss it with both your instructor and your healthcare professional.
Get back into Pilates at Studio 45 in Cannes
In the heart of Cannes, Studio 45 supports postnatal recovery in a personalised setting, with small group sizes and genuine support. The sessions are led by Sophie Margolis, a certified instructor, trained in the tradition of the Romana Kryzanowska’s lineage.
The easiest way to get started is still the introductory course, which allows you to assess your situation before deciding on a programme. The options and packages are detailed on the prices page, and you can ask any questions in advance via the page contact.
Further reading
- Pilates in Cannes: the complete guide to choosing the right studio
- Pilates for beginners in Cannes: where to start?
- Pilates and back pain: what you need to know before you start
- Pilates or yoga: what are the differences, and which should you choose?
Frequently asked questions about postnatal Pilates in Cannes
How long after giving birth can you start doing Pilates again?
After the postnatal check-up and, in most cases, after perineal rehabilitation. This means that a return to exercise is usually around two to three months, although there can be significant variations depending on individual circumstances and medical advice.
Do you need to have completed your pelvic floor rehabilitation?
This is the usual precaution, as Pilates constantly engages the core. Your midwife or physiotherapist will be able to tell you how you’re getting on.
Can you exercise whilst breastfeeding?
Yes, provided there are no specific contraindications. Make sure you wear a comfortable sports bra and stay hydrated as usual.
Private lessons or group lessons to get back into it?
Individual sessions are definitely preferable to begin with, whilst you assess the condition of the abdominal wall and adapt the exercises accordingly. Moving on to sessions in pairs or groups of three then comes naturally.
Does Pilates help you get your pre-pregnancy tummy back?
It restores the function and tone of the abdominal muscles, which visibly improves posture and body shape. Changes in body composition, however, depend on factors that go beyond simply practising the exercise.