10 Postnatal Ballet-Inspired Exercises
Exercising after having a baby can be different for all of us. For some, it’s exciting and for others it’s a daunting thought (I was in this camp!). We’ve pulled together 10 simple ballet-inspired exercises to help get you back in the swing of things post-birth. And congratulations by the way. You are amazing!
Demi-plies with pelvic floor activation
Start facing the barre with your arms in second position and feet in first
Demi plie (track the knees over centre toes), lifting the pelvic floor as you bend and keep lifting as you stretch your legs
Rise & lower - bringing arms to 5th and 2nd. Repeat x 8
Flat back arabesque balance
Stand with your feet together, arms to sides
Point one foot behind and tilt the whole body forwards into a flat back arabesque - with one leg lifted behind. Keep head in line with spine - arms to side for balance.
Hold 4 counts, recover. Repeat x 3 each leg
Lunges
Step back and keeping weight centred, lower the back knee towards the floor.
Recover & repeat 8 - 12 times each leg.
Tip: Cross hands across the chest or on the waist for stability
Tabletop attitude extender
Start on your hands and knees in a tabletop position, extend one leg behind & turn out from the hip
Bend the knee out to the side - tracking toes in line with the centre of the butt cheek.
Maintaining height, extend leg. Repeat x 8
Tip: Keep the belly lifted, eye line down & pelvic floor engaged.
All fours belly lift
Start on your hands and knees and move weight forward 1 inch so shoulders are over the fingers.
Lift the knees 1 inch off the floor. Pull the belly gently in, engaging pelvic floor.
Hold 4 counts & relax knees to the floor. Repeat x 1 to 3
Rond de jambe a terre with glute activation
Start standing sideways to the barre. Feet in 1st position.
Point the foot in front, maintaining turnout
Move the foot through a semicircle, tracing the toes along the floor until the foot is pointed at the back.
Draw the foot through 1st position & repeat 8 times
Tip: Keep the glute of the supporting leg activated as you draw the semi-circle with the leg. Stay tall & lifted out of supporting hip. Keep the spine straight.
Clam openers (lying on side)
Lying on side, both legs bent. Rest head in hand, top hand in front for stability.
Open the top knee towards the sky & lower with resistance. Repeat 8 - 12 reps on each side.
Tip: Imagine you are in water! Keep the spine straight & tummy engaged. Don’t sink into the lower back.
Low tabletop leg lifts
Start on your forearms and knees (low tabletop), keeping the knees under the hips, elbows under the shoulders. Extend one leg behind.
Lift & lower - not high. Only as far as to bring the leg in line with your spine. Squeeze into the butt crease as you lift. Repeat 8 - 12 reps for each leg.
Tip: Keep the head in line with the spine. Abs engaged, don’t sink into the lower spine.
Inverted tricep press-up
Sit on your bottom with knees bent, feet flat on floor hip-width apart and hands behind you, fingertips pointing forwards. Lift your but off the floor.
Bend the elbows & lower yourself down with control, stretch the arms to lift yourself back up (don’t lock the elbows). Repeat 8 - 12 reps.
Tip: Keep the chest open and be careful not to drop the chin down into the neck.
Crossover pushup
Lying on your side, legs straight & stacked
Wrap the underneath arm around the waist and rest your weight on your top hand in front of you.
Push up, lifting the shoulder off the floor & lower with control. Repeat 6 - 8 times on each side
Tip: Keep the spine straight & abs engaged. Be careful not to sink the head down into the shoulders.
Do’s & Don’ts for exercise after having a baby
Lax / soft ligaments
During pregnancy, hormone changes cause the soft tissues of the body to become looser. This can make dancers more prone to injury and recovery time can be slower. This applies especially in the 2nd and 3rd trimesters and for up to 12 months after birth.
Be very careful not to overstretch. It’s recommended only going to 60 or 70% of your usual stretch limitations.
Abdominal work
During pregnancy, the rectus abdominis (the two bands of abdominal muscles on either side of our belly) stretch and begin to move apart to allow for the growing baby.
It’s important that we don’t overload these muscles during pregnancy as this can make it more difficult for the muscles to knit neatly and quickly back together after birth. After birth, it can take up to nine months (or longer) for these muscles to knit neatly back together. It’s very important to take abdominal work gradually to allow the muscles to knit back correctly. Working too hard can result in long-term separation of the muscles.
It’s best to avoid strenuous sit-ups, vigorous crunches and high leg lifts. Focus instead on engaging the pelvic floor muscles with breathwork and mindful muscle engagement for the first nine months post-birth.