How To Get A Pilates Body Postpartum (12-week plan!)

I was a Pilates instructor before becoming a new mom, and I am so thankful I had the tools to use my Pilates knowledge for healing and recovery postpartum, as well as getting back in shape. Going from the postpartum body to Pilates body is totally possible, and prenatal pilates is so much more than just getting lean and toned after pregnancy. Pilates can help with lower back pain after delivery, aid in muscle restoration, and even support joint injuries. I start with a couple of days a week in the first few weeks postpartum, then I try to do some post-natal pilates exercises every day. 

Pilates is my fravorite type of exercise and postpartum workout for so many reasons, and I want go give you a full 12-week, postpartum mat Pilates workout that I love, as well as go over why Pilates is so beneficial for building strength back, healing your core, and leaning out after pregnancy. I've used Pilates after all four of my pregnancies, and it helped me get strong, so I could go onto running and working out with a healed core and good foundation. The postpartum period is a delicate time when trying to get back in shape, but Pilates is a great way to build your fitness back safely. 

Pilates is safe to do before you get to your six-week check up, and many doctors are now advising postpartum women to start doing simple Pilates strengthening workouts after delivery. I was so happy to see this when my doctor handed me a sheet of exercises to do postpartum. The important thing is that you start slow, and build your endurance and abdominal strength, which will be really beneficial for getting back in shape down the road. 

Here's some amazing benefits of Pilates in general, then I will get to my favorite postpartum workout routine for healing after pregancy. 

Make sure to read: The Exercises That Got Rid Of My Mommy Belly

Pilates is highly effective for healing and strengthening the core, offering numerous benefits for both rehabilitation and overall health. Here's how Pilates can support core healing: 

Benefits of Postnatal Pilates:

1. Improves Core Strength and Stability

• Focuses on deep core muscles, including the transverse abdominals, abdominal muscles, pelvic floor, and multifidus.
• Strengthens the core and deep muscles to support the spine and reduce strain on other muscles.
• It also builds the side of the abdominals, for better posture. 

2. Enhances Posture

• Pilates promotes alignment and balance in the body, helping to correct posture issues caused by weak core muscles.
• Good posture reduces stress on the spine and improves overall movement patterns.

3. Aids in Injury Recovery

• Gentle, controlled movements make Pilates a safe option for recovering from core injuries or surgeries.
• It minimizes the risk of re-injury while gradually rebuilding strength.
• Low-impact exercises that prevent injury and build strength.

4. Improves Flexibility and Mobility

• Focus on controlled stretching improves muscle elasticity and joint mobility.
• This can alleviate stiffness or tightness that often accompanies core weakness or injury.

5. Rehabilitates Post-Pregnancy

• Pilates helps new mothers heal abdominal separation (diastasis recti) and rebuild pelvic floor muscles.
• It provides gentle yet effective exercises tailored to postnatal recovery.
• It can help pelvic organ prolapse and reduce abdominal pressue 

6. Strengthens Mind-Body Connection

• Pilates emphasizes mindful breathing and controlled movement, enhancing focus and body awareness.
• This connection can improve the ability to engage the core correctly during daily activities and workouts.

7. Relieves Back Pain

• Strengthening the core reduces pressure on the lower back, a common source of discomfort.
• Pilates targets imbalances that contribute to chronic pain.

8. Low-Impact and Adaptable

• Suitable for people of all fitness levels and ages, Pilates can be modified to accommodate specific needs or limitations.
• Its low-impact nature reduces strain on the body while still being effective.

For best results, practice Pilates under the guidance of a certified instructor, especially if you're recovering from an injury or surgery. They can ensure proper form and tailor exercises to your healing journey.

Best Pilates Workout for Postpartum Mamas (12-week plan!)

A postpartum Pilates workout plan should focus on gently rebuilding strength, improving core stability, and promoting overall well-being while being mindful of the changes your body has undergone. Below is a step-by-step, week-by-week guide you can adapt based on your recovery and fitness level.

Guidelines Before Starting

• Consult your doctor or midwife before beginning any postpartum exercise.
• Start slowly, especially if you've had a cesarean section or experienced complications.
• Focus on breathing, posture, and controlled movements.
• Stop if you experience pain, discomfort, or unusual symptoms.

Week 1–4: Gentle Activation

Goal: Reconnect with your breath and gently activate the core and pelvic floor.

1. Pelvic Floor Breathing (10 reps)

   • Lie on your back with knees bent.
   • Inhale to expand your ribcage, exhale to gently engage your pelvic floor and draw your belly button toward your spine.

2. Pelvic Tilts (10 reps)

   • In the same position, tilt your pelvis upward as you exhale and return to neutral on the inhale.

3. Modified Cat-Cow (5 reps each way)

   • On hands and knees, gently alternate between arching and rounding your back.

4. Leg Slides (10 reps)

   • Lie on your back, inhale, and as you exhale, slide one foot away, keeping your core engaged.

5. Restorative Child’s Pose (1–2 minutes)

   • Stretch gently to release tension in your lower back and hips.

Week 4–8: Core Engagement and Strength

Goal: Progressively strengthen the core and reintroduce gentle movement.

1. Modified Side-Lying Leg Lifts (10 reps each side)

   • Lie on one side, keep your core engaged, and lift your top leg.

2. Single-Leg Toe Taps (10 reps each leg)

   • Lie on your back with knees bent. Alternate lowering one leg to tap the floor.

3. Bridge Pose (10 reps)

   • Lie on your back, exhale to lift your hips while engaging your glutes and core.

4. Kneeling Arm/Leg Reach (Bird Dog) (10 reps each side)

   • On hands and knees, extend one arm and the opposite leg.

5. Seated Spine Twist (5 reps each side)

   • Sit tall and twist gently, engaging your core as you rotate.

Week 8–12: Building Strength and Endurance

Goal: Increase intensity and incorporate more challenging movements.

1. Plank on Knees (Hold 10–20 seconds, 3 reps)

   • Focus on engaging your core and keeping your back flat.

2. Clamshells with Resistance Band (10 reps each side)

   • Use a light band around your thighs for added resistance.

3. Side Plank on Knees (Hold 10 seconds, 3 reps each side)

   • Start with knees bent for a modified side plank.

4. Leg Circles (10 small circles each way)

   • Lie on your back and lift one leg, making small controlled circles.

5. Roll-Ups (5–10 reps)

   • Progress to partial roll-ups, focusing on controlled movement.

Post-12 Weeks: Full Body Integration

Goal: Reintroduce more dynamic and full-body movements.

1. Full Plank (Hold 10–30 seconds, 3 reps)
2. Side-Lying Leg Series (10 reps each exercise per leg)
   • Include lifts, circles, and kicks.
3. Pilates Hundred (Modified, if needed)
   • Lie on your back and pulse your arms while engaging your core.
4. Modified Teasers (5–10 reps)
   • Progress slowly toward full teaser exercises as your strength improves.

What is the 8-week Mommy Pooch Challenge Exercise Plan?

​After 4 pregnancies, and years of healing myself and helping other mamas, I put together all the exercises that actually work to heal your core and pevlc floor. I then took those exercises, and built a slow progression to actually building strength back into your abs. Many times, mamas stop at just healing their core. They do the Pilates work, or the pelvic floor exercises, but then move into their preferred workout plan, and never keep building strength in their abdominals. The program I created first takes you through healing your abdominal separation through great exercises that are proven to build back your abdominal wall muscles. Think of these exercises as pulling and cinching your abs back together. Imagine a zipper being put to pull your abs in again. These takes the first few weeks of consistent and specific exercises and reps. From there, you start progressing into building strength back. I've found that if you take your ab work just a bit further and build your core back to strong again, you can actually start to see your abs again, and you will have a safe foundation for continue exercise and strength training. With a strong core, whatever HIIT, cardio or workout program you prefer, you can go into with confidence. Building your core strength also helps heal postpartum issues like pelvic pain, urinary incontinence and poor posture. I highly recommend this program to help you build your foundation back, see your abs again, and develop a strong foundation to whatever workout plan you enjoy doing. On top of this program, there is some nutrition details included to help you burn fat and reduce extra weight on your belly. This is also an important part of healing your core again. 

How do you burn the belly fat after pregnancy?

A healthy diet is really important to losing the extra weight and extra fat that likes to hang out on the belly after pregnancy. I have a lot of nutrition guides, blog posts, and products on the Milk Dust site that go over exactly how to eat to burn the belly fat. Overall, you want to make sure you are eating nutrient dense foods, and getting rid of processed foods. This is really important if you are breastfeeding. Increasing nutrients will allow you to eat at a lower calorie count, without affecting your milk supply. If your body is getting enough nutrients, it can safely tap into store fat for fuel to breastfeed. The only way to lose the belly fat postpartum is to stick to a healthy eating plan that is nutrient-dense and high in protein. I have a great high-protein recipe pack with a nutrition guide. This is really helpful if you aren't sure what to make or how to eat high protein. If you want to take it a step further, the Milk Dust Macro Plan will help you get set up with macros to keep you in the right calorie counts, with enough protein to burn the belly fat, keep your milk supply and lose weight. 

How does protein help you lose the mommy belly?

Protein can aid in fat burning and weight loss through various mechanisms. Here's how protein can be beneficial in supporting fat loss:

1. Thermic Effect of Food (TEF): Protein has a higher thermic effect of food compared to carbohydrates and fats. TEF refers to the energy expended during the digestion, absorption, and metabolism of nutrients. Protein requires more energy to be broken down and processed by the body, leading to a higher caloric expenditure. This means that your body burns more calories to digest and utilize protein compared to other macronutrients.

2. Satiety and Appetite Regulation: Protein is more satiating than carbohydrates and fats, which means it keeps you feeling fuller for longer. When you consume an adequate amount of protein, it can help reduce hunger and curb cravings, making it easier to stick to a calorie-controlled diet. By feeling satisfied and less hungry, you may be less likely to overeat or snack on high-calorie foods, ultimately supporting fat loss.

3. Preservation of Lean Muscle Mass: When you're trying to lose weight, it's important to preserve lean muscle mass while targeting fat loss. Protein is essential for repairing and building muscle tissue. Adequate protein intake during weight loss can help preserve muscle mass, which is metabolically active and can contribute to a higher basal metabolic rate (BMR). A higher BMR means you burn more calories even at rest, making it easier to create a calorie deficit and promote fat loss.

4. Glucose Regulation and Insulin Sensitivity: Protein, when consumed with carbohydrates, can help slow down the absorption of glucose, leading to more stable blood sugar levels. This can help improve insulin sensitivity and reduce the likelihood of excess glucose being stored as fat. Milk Dust also has a propietary blood sugar blend specifically to help stabalize blood sugar and stop sugar cravings. 

5. Increased Fat Oxidation: Studies suggest that higher protein diets may enhance fat oxidation (the breakdown of stored fat for energy), particularly when combined with exercise.

6. Energy Expenditure during Exercise: Protein intake can support physical performance during exercise. When you have enough protein in your diet, your body is better equipped to perform workouts effectively, potentially leading to increased calorie expenditure and fat burning during exercise sessions.

It's important to remember that while protein can be helpful for fat loss, it is not a magical solution on its own. Successful fat loss involves a combination of factors, including a balanced and calorie-controlled diet, regular physical activity, sufficient hydration, adequate sleep, and managing stress levels. If you're considering a weight loss plan, it's always a good idea to consult with a healthcare professional or a registered dietitian who can provide personalized guidance based on your individual needs and goals.

I have a lot of resources for weight loss here on the Milk Dust site, and adding in a supplement like Milk Dust Lactation Protein Powder is a great step to ensuring your diet is on track and your milk supply is safe. From there, following a Macro Diet Plan or Clean-Eating Plan is really helpful to burning the belly fat and losing the mommy tummy all together.