Postnatal Pilates: 4th Trimester Core Strengthening program from Udemy

Please note: this is included in the Prenatal/Postnatal Training Course so if you are looking for guidance on the entire perinatal period or are an instructor looking for a CPD course, that is the course for you. Otherwise, this is an excellent postnatal healing programme.

Postnatal exercise is so beneficial for mother and baby, but it must be safe, effective and appropriate. There are some exercises that can help you heal and others that will have a negative effect and delay your progress. You need to know which will be helpful and which you should avoid. There is a ton of contradictory advice out there but this course is based on my own UK level 3 training and the latest evidence from the research I have undertaken. It is very safe and can be started immediately after giving birth.

This programme offers the following benefits

Helps heals a diastasis recti and close the gap
Helps heal the pelvic floor and improve issues such as stress incontinence
Helps the uterus return to normal size
Strengthens the deep core abdominal muscles which will alleviate any back problems you may have suffered
Improves your posture which will have been affected during pregnancy
Helps you get back into shape so improves self-esteem
Exercises helps improve mood and promotes a good nights sleep

This course consists of

A preparation phase to help you begin the healing process and put you in touch with your core muscles to aid recovery from the inside out
Ten progressive exercises to strengthen the core, tone the abdominal muscles and flatten the belly

Valuable resources accompany each section to help you understand what is happening to your body post-partum and quizzes to help your understanding. Topics include

Post-natal changes
Benefits for you and baby
Risks and contraindications
Recommended exercise and the all-important types you should avoid
Information on diastasis recti and the role of the core
Nutrition & weight loss
Post natal check up checklist

Many clients have found that their abdominals are in better shape after this programme than they were pre-pregnancy. I've helped many women rebuild their self-confidence and take back control of their body. Let me help you too.

What's inside

Learning objectives

How to heal your pelvic floor after giving birth
How to close the gap if you have a diastasis recti
The benefits of exercise to mother and baby
How to alleviate back pain by strengthening the deep core muscles

How to improve or eliminate stress incontinence
Nutrition rules during the postpartum period
Improve self-esteem and self-confidence by strengthening your abdominal muscles
Improve your posture which changes during pregnancy

How to heal your pelvic floor after giving birth
How to close the gap if you have a diastasis recti
The benefits of exercise to mother and baby
How to alleviate back pain by strengthening the deep core muscles
How to improve or eliminate stress incontinence
Nutrition rules during the postpartum period
Improve self-esteem and self-confidence by strengthening your abdominal muscles
Improve your posture which changes during pregnancy

Syllabus

Introduction

Read the PDF accompanying the first lecture of this section and answer the questions to see how much you remember.

Learn the benefits, risks and contraindications of post-natal exercise; regain control of your pelvic floor; find your core muscles and learn how to use them correctly

Pelvic Floor

Study the PDF which accompanies the first lecture in this section and test your knowledge

Neutral, Core & Deep Breathing

Pelvic Tilts

Abdominal Training Programme

Leg Slides

Which type of exercise is safe and effective? Read the PDF accompanying the first lecture and test yourself

Knee Drops

Foot Lifts

Shoulder Bridge

Table Top

Toe Taps

Upper Body Lifts

Leg Lifts

Single Leg Stretch

Bugs

Where do we go from here?

Let's stay in touch : )

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Explores postpartum exercise, highly relevant to mothers seeking to regain strength and recover after birth

Taught by Josie McKenlay, an established instructor recognized for their work in prenatal and postnatal fitness

Provides safe and effective postpartum exercises designed to alleviate back pain, strengthen core muscles, and improve pelvic floor function

Offers practical guidance and resources on topics such as diastasis recti, nutrition, and postnatal recovery

May require access to a yoga mat or other exercise equipment, which could be an additional cost

Reviews summary

Pilates for postpartum recovery

According to students, Postnatal Pilates is a practical course for postpartum recovery that gives helpful tips and effective exercises for strengthening the core and pelvic floor muscles. While this course is straightforward, feedback mentions that it is thorough and well-structured

Provides actionable and helpful information

"good"

Exercises are effective for postpartum recovery

Course is thorough and well-structured

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Postnatal Pilates: 4th Trimester Core Strengthening program with these activities:

Review the course materials before starting the course

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This will help you get ahead and make the most of the course.

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Read the syllabus.
Watch the introductory video.
Complete any pre-course assignments.

Pelvic Floor Exercises

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Practice regular pelvic floor exercises to strengthen and improve control of the pelvic floor muscles

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Locate your pelvic floor muscles
Tighten and hold for 5 seconds
Release and repeat 10-15 times

Practice Kegels

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Kegels can help strengthen your pelvic floor muscles, which is important for postpartum recovery.

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Tighten your pelvic floor muscles for 5 seconds.
Relax your pelvic floor muscles for 5 seconds.
Repeat 10 times.

One other activity

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Show all four activities

Keep a postpartum journal

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Keeping a postpartum journal can help you track your progress and identify any areas where you need additional support.

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Choose a journal that you like.
Write in your journal every day.
Be honest about your experiences.

Career center

Learners who complete Postnatal Pilates: 4th Trimester Core Strengthening program will develop knowledge and skills that may be useful to these careers:

Doula

Doulas provide physical, emotional, and educational support to women during pregnancy, childbirth, and the postpartum period. They may work in a variety of settings, such as hospitals, birth centers, and private homes. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for giving you a better understanding of the physical changes that a woman's body goes through during pregnancy and childbirth. This course can help you provide more informed support to your clients.

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Physical Therapist

Physical therapists help people restore and improve their movement and physical function. They may work with people of all ages, from infants to the elderly. Physical therapists use a variety of techniques, such as exercise, massage, and electrical stimulation, to help their patients achieve their goals. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in working with women during the postpartum period. This course can help you learn how to safely and effectively strengthen the core muscles and improve posture.

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Prenatal/Postpartum Yoga Instructor

Prenatal/postpartum yoga instructors teach yoga classes specifically designed for women during pregnancy and the postpartum period. They may work in a variety of settings, such as yoga studios, fitness centers, and hospitals. Prenatal/postpartum yoga instructors must have a deep understanding of the physical and emotional changes that women experience during this time. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming a prenatal/postpartum yoga instructor. This course can help you learn how to safely and effectively teach yoga to women during the postpartum period.

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Fitness Coach

Fitness coaches help people achieve their fitness goals. They may work with people of all ages and fitness levels. Fitness coaches typically have a background in exercise science or a related field. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in working with women during the postpartum period. This course can help you learn how to safely and effectively design and implement exercise programs for women who are recovering from childbirth.

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Lactation Consultant

Lactation consultants help women breastfeed their babies. They may work in a variety of settings, such as hospitals, birth centers, and private homes. Lactation consultants must have a deep understanding of the breastfeeding process and how to help women overcome common challenges. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming a lactation consultant. This course can help you learn how to safely and effectively support women who are breastfeeding.

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Midwife

Midwives provide care to women during pregnancy, childbirth, and the postpartum period. They may work in a variety of settings, such as hospitals, birth centers, and private homes. Midwives must have a deep understanding of the physical and emotional changes that women experience during this time. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming a midwife. This course can help you learn how to safely and effectively care for women during the postpartum period.

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Massage Therapist

Massage therapists use massage to promote relaxation and relieve pain. They may work in a variety of settings, such as spas, fitness centers, and hospitals. Massage therapists must have a deep understanding of the human body and how to use massage to effectively treat a variety of conditions. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming a massage therapist. This course can help you learn how to safely and effectively massage women during the postpartum period.

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Nutritionist

Nutritionists help people improve their eating habits and make healthier food choices. They may work in a variety of settings, such as hospitals, clinics, and private practice. Nutritionists must have a deep understanding of nutrition and how it relates to health. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming a nutritionist. This course can help you learn how to safely and effectively counsel women on nutrition during the postpartum period.

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Health Educator

Health educators teach people about health and wellness. They may work in a variety of settings, such as schools, community centers, and hospitals. Health educators must have a deep understanding of health and how to communicate effectively with people of all ages and backgrounds. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming a health educator. This course can help you learn how to safely and effectively teach women about postpartum health and wellness.

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Naturopathic Doctor

Naturopathic doctors use natural therapies to treat and prevent illness. They may work in a variety of settings, such as private practice, clinics, and hospitals. Naturopathic doctors must have a deep understanding of natural medicine and how it can be used to treat a variety of conditions. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming a naturopathic doctor. This course can help you learn how to safely and effectively use natural therapies to treat women during the postpartum period.

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Chiropractor

Chiropractors use spinal adjustments to treat pain and improve function. They may work in a variety of settings, such as private practice, clinics, and hospitals. Chiropractors must have a deep understanding of the spine and how it affects the rest of the body. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming a chiropractor. This course can help you learn how to safely and effectively adjust the spines of women during the postpartum period.

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Acupuncturist

Acupuncturists use needles to stimulate specific points on the body to treat pain and improve function. They may work in a variety of settings, such as private practice, clinics, and hospitals. Acupuncturists must have a deep understanding of the body's energy system and how it can be used to treat a variety of conditions. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming an acupuncturist. This course can help you learn how to safely and effectively use acupuncture to treat women during the postpartum period.

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Osteopath

Osteopaths use a variety of techniques, including massage, stretching, and manipulation, to treat pain and improve function. They may work in a variety of settings, such as private practice, clinics, and hospitals. Osteopaths must have a deep understanding of the human body and how it works. The Postnatal Pilates: 4th Trimester Core Strengthening program may be useful for you if you are interested in becoming an osteopath. This course can help you learn how to safely and effectively use osteopathic techniques to treat women during the postpartum period.

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Podiatrist

Podiatrists treat foot and ankle problems. They may work in a variety of settings, such as private practice, clinics, and hospitals. Podiatrists must have a deep understanding of the foot and ankle and how they function. The Postnatal Pilates: 4th Trimester Core Strengthening program is not directly related to podiatry, but it may be useful for you if you are interested in learning more about the biomechanics of the foot and ankle. This course can help you learn how to safely and effectively assess and treat foot and ankle problems.

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