https://www.movewellfitness.co/blog daily 0.75 2025-10-16 https://www.movewellfitness.co/blog/what-exercises-can-i-do-after-having-a-baby monthly 0.5 2025-05-06 https://images.squarespace-cdn.com/content/v1/65eb25e37d690b1e6b0a1640/db2d8c25-94a1-4c54-8666-c6bf4ce7e1e7/PCES9.jpg Move Well Fitness Blog about Pilates in Lumberton Texas - What exercises can I do after having a baby? - Make it stand out 1. 90-90 Breathing This foundational breathing exercise helps reset your ribcage and pelvis positioning while engaging your deep core muscles. It’s one of the best ways to reconnect to your body post-baby. This is a wonderful exercise for everyone, especially if you are experiencing back pain. Set up: Lay down on your back with your feet on the wall wider than your hips making a 90-degree angle. Place a rolled-up towel or ball between your knees. Make sure your feet are even on the wall and knees are even. Come to a neutral position with your pelvis (hip bones and pubic bones level). Inhale and think 360 expansion, you are going to have a little chest, a little belly, ribs will move out to the sides and into the back of your body. Tru to have as equal expansion all the way around, you can even imagine an umbrella opening inside equally on all sides of your body or a balloon. You might even fee a little pressure down into your pelvic floor (PF) as you inhale. This little bit of pressure on the inhale is good! On your exhale, you will squeeze the ball, PF comes up, ribs come down and in firing the obliques. Exhale completely and hold for 3-5 seconds. Tips for success: https://images.squarespace-cdn.com/content/v1/65eb25e37d690b1e6b0a1640/b242b56a-c5eb-40f0-a701-2ad66374daf7/PCES+Half+Kneeling+Abs.jpg Move Well Fitness Blog about Pilates in Lumberton Texas - What exercises can I do after having a baby? - Make it stand out 2. Half Kneeling Abs This is a safe and effective way to reintroduce abdominal activation while promoting good posture and hip stability. It’s especially great for those struggling with diastasis or pelvic floor concerns. Set up: Come to a half kneeling position on a mat, with your front heel under you knee and your back knee under your pelvis, tuck the back toes under and squeeze your glute. Fine good posture with energy out of the crown of your head, head over shoulders, shoulders over ribcage, and ribcage over pelvis. Have a band coming from the side of your body holding onto it with your hands. Inhale with great rib expansion, exhale like you are blowing air through a straw as you rotate towards the front leg. A forced exhale helps contract your deepest abdominal muscles. Inhale rotate back towards band. Focus on your breath and not letting your lower abs bulge. https://images.squarespace-cdn.com/content/v1/65eb25e37d690b1e6b0a1640/186d262f-38f7-4fd2-aa36-3e61f85c756c/PCES+Reverse+Fly2.jpg Move Well Fitness Blog about Pilates in Lumberton Texas - What exercises can I do after having a baby? - Make it stand out 3. Reverse Fly A gentle strengthening exercise for the mid back and shoulders. Perfect for counteracting the rounded posture that comes from feeding, rocking, and holding your baby. Set up: Come to a half kneeling position on the mat like the previous Half Kneeling Abs exercise. Lean forward a little to keep your body stacked properly. Wrap a band around hands with your palms facing forwards. Pinch your shoulder blades together as you stretch the band with your arms reaching out to the sides. Hold your ribcage still, core engaged, and don’t let your ribs flare or move while you do this exercise. Tips for success: https://www.movewellfitness.co/blog/my-favorite-tools-to-elevate-your-pilates-workout monthly 0.5 2025-10-16 https://images.squarespace-cdn.com/content/v1/65eb25e37d690b1e6b0a1640/6275d1cf-fbc2-436b-ba09-2cf683d08895/Prenatal+Reformer4.jpg Move Well Fitness Blog about Pilates in Lumberton Texas - My Favorite Tools to Elevate Your Pilates Workout - Make it stand out This is the Balanced Body Pilates Arc on the Reformer being used in a Prenatal Reformer Class at Move Well Fitness. https://images.squarespace-cdn.com/content/v1/65eb25e37d690b1e6b0a1640/48f40bae-7069-44fd-87b6-da82418e8375/postpartum_corrective_exercise_fitness_lumberton_texas.jpeg Move Well Fitness Blog about Pilates in Lumberton Texas - My Favorite Tools to Elevate Your Pilates Workout - Make it stand out The Pilates Ball that is listed under Small Props above is being used for a Postpartum Corrective Exercise. https://www.movewellfitness.co/blog/what-is-the-postpartum-corrective-exercise-program monthly 0.5 2024-07-01 https://images.squarespace-cdn.com/content/v1/65eb25e37d690b1e6b0a1640/67bf91f8-8487-4d19-9632-e18e89cd5063/PCES3.jpg Move Well Fitness Blog about Pilates in Lumberton Texas - What is the Postpartum Corrective Exercise Program? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65eb25e37d690b1e6b0a1640/54f81e01-f906-4af9-8807-c9b6eca8f1dc/PCES7.jpg Move Well Fitness Blog about Pilates in Lumberton Texas - What is the Postpartum Corrective Exercise Program? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.movewellfitness.co/blog/can-i-do-pilates-while-pregnant monthly 0.5 2024-06-18 https://images.squarespace-cdn.com/content/v1/65eb25e37d690b1e6b0a1640/1714419042813-YRRYXZAR3236P0ZWP0GH/Can+I+do+Pilates+While+Pregnant%3F.jpg Move Well Fitness Blog about Pilates in Lumberton Texas - Can I do Pilates While Pregnant? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/65eb25e37d690b1e6b0a1640/a16537c5-4563-491d-a128-5d18ab62c293/Can+I+do+Pilates+While+Pregnant.jpg Move Well Fitness Blog about Pilates in Lumberton Texas - Can I do Pilates While Pregnant? 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