Becoming a new mom is an incredible experience, but it can also bring challenges to your physical well-being. As you adjust to your new role, it’s important to prioritize self-care and regain strength and flexibility.

Pilates, with its focus on core strength and overall body conditioning, is a fantastic exercise method for new moms. In this blog post, we’ll explore some Pilates moves specifically tailored for new moms to help strengthen and restore their bodies.

Read more: Interesting Facts About Pilates

Top Pilates Moves for New Moms

Pelvic Tilts

Pelvic tilts are a foundational Pilates move that targets the core and helps to strengthen the abdominal muscles. This exercise also promotes pelvic stability and supports proper posture.


  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Relax your upper body and engage your core.
  • Gently tilt your pelvis forward, pressing your lower back into the mat.
  • Then, tilt your pelvis backward, arching your lower back slightly.
  • Repeat this movement, focusing on the controlled engagement of your abdominal muscles.

Leg Slides

Leg slides are excellent for strengthening the glutes, hamstrings, and inner thighs. This move also helps to improve hip mobility and stability, which can be beneficial for new moms who may experience postpartum hip discomfort.


  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Engage your core and press your lower back into the mat.
  • Extend one leg along the floor, keeping it straight.
  • Slide the extended leg back towards your body, keeping it parallel to the floor.
  • Slide the leg back out to the starting position.
  • Repeat with the other leg, alternating sides.
  • Pilates Moves for New Moms


The bridge exercise targets the glutes, hamstrings, and core while improving spinal mobility. It also helps to strengthen the pelvic floor muscles, which can be beneficial for new moms.


  • Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
  • Place your arms alongside your body, palms facing down.
  • Engage your core and press through your feet to lift your hips off the mat, forming a straight line from your knees to your shoulders.
  • Squeeze your glutes and engage your pelvic floor muscles.
  • Lower your hips back down to the mat with control.
  • Repeat the movement, focusing on maintaining stability and alignment.


The cat-cow exercise is a gentle spinal mobilization exercise that helps to improve flexibility and relieve tension in the back and hips. It also promotes body awareness and relaxation.


  • Begin on all fours with your hands under your shoulders and knees under your hips.
  • Inhale and gently arch your back, dropping your belly towards the mat and lifting your gaze towards the ceiling (cow position).
  • Exhale and round your back, tucking your chin towards your chest and drawing your belly button towards your spine (cat position).
  • Flow smoothly between cat and cow, coordinating your breath with the movement.

Incorporating these Pilates moves into your routine can be immensely beneficial for new moms. Not only do they help strengthen and restore your body, but they also promote overall well-being and provide a moment of self-care. Remember to listen to your body, start slowly, and gradually increase the intensity as you regain strength and flexibility. With regular practice, Pilates can help you regain your pre-pregnancy strength and support your physical well-being as you navigate motherhood.

Read more: Top 10 Benefits of Pilates 

Discover the power of Pilates with Evergreen Rehab and Wellness – strengthening your body, and calming your mind.

Take the first step towards a stronger, healthier you – sign up for Evergreen Rehab and Wellness Pilates today! You may book a 1:1 or a duet Pilates session at our Coquitlam clinic or Langley Clinic.

Achieve your health and wellness goals today!

Schedule an appointment today at any of our clinics, where our practitioners are ready to assist you in achieving your health and wellness objectives.

Sign-Up Today!

Get the daily thoose of health and wellness tips and the latest offerss across our clinics.