Pilates and postpartum (vaginal birth)

This is how FlowMat builds pilates classes for a student with postpartum (vaginal birth). They are the app's real rules, reviewed by a medical committee: what isn't recommended is never suggested, and what needs care comes with a warning for the teacher.

15never suggested

84with a warning and a gentler option

401available as usual

500 exercises in the catalog

Guidance for the class

Avoid loaded spinal flexion (Roll-Up, Teaser, Hundred) and watch for abdominal doming; if it appears, reduce load or rest your feet down.

Exercises FlowMat does not suggest

These are 15 of the catalog's exercises that FlowMat keeps out of the class when this condition is present.

Not suggestedRoll back with crossed legs

Not suggestedJumping jacks

Not suggestedTeaser

Not suggestedCorkscrew

Not suggestedRoll over

Not suggestedJackknife

Not suggestedDead Hang Teaser

Not suggestedTeaser II

Not suggestedLevitation

Not suggestedThe Boomerang

Not suggestedJackknife plank on roller

Not suggestedRoll up with towel support

and 3 more in the app's catalog.

Exercises that come with a warning

Examples of exercises that do appear, with the guidance the teacher gets.

CarefulAssisted roll up

Move up and down following your breath, without pushing your abdomen toward the pelvic floor; stop if you feel tightness.

CarefulSingle leg stretch

Watch for abdominal doming; if it happens, lower the head and torso.

CarefulRoll back with band

Use the band to lower and rise in rhythm with your breath, without forcing down; stop if you feel internal tightness.

CarefulRoll back with ball

Lean on the ball in rhythm with your breath, without pushing down on the pelvic floor; stop if you feel internal tightness.

CarefulChest lift

Watch that your belly doesn't bulge and keep a controlled exhale as you lift.

CarefulSeated roll back with raised arms

Roll back while exhaling without bearing down; stop if you feel internal pulling.

CarefulAbdominal curl

Replace the curl with isometric ab activation until you regain core control.

CarefulRolling preparation

Rock gently with your breath, avoiding downward abdominal pressure; stop if you feel internal tightness.

CarefulAbdominal myofascial release with ball

Avoid the abdominal-type curl; limit the exercise to the side sway and light extension.

CarefulKneeling side plank

Progress only if you don't notice bulging or pelvic pain when lifting the hip.

CarefulAbdominal curl with crossed arms

Replace the curl with an isometric abdominal activation until core control returns.

CarefulLeg lowering with bent knees

Start with a very small range and watch that your belly does not bulge.

and 72 more in the app's catalog.

How the class is adjusted

Reps and times at 80% of normal.
15 seconds of rest between exercises.
It asks for medical clearance before starting.

Frequently asked questions

Can you do pilates with postpartum (vaginal birth)?

It depends on each person and on what their treating doctor says. FlowMat does not replace that judgment: it helps the teacher plan the class, avoiding what isn't recommended with postpartum (vaginal birth) and flagging what needs care.

What does FlowMat do with exercises that are not recommended?

It never suggests them when building the class, and they don’t show up as a replacement when you swap an exercise either.

Can I change the class FlowMat builds?

Yes. You can swap, remove, add or reorder exercises and adjust the reps. The catalog only offers exercises that are safe for the student.