Pilates can be a powerful tool for expectant and new mothers navigating the physical and emotional challenges of pregnancy and postpartum life.
Teya Lorts, an experienced Pilates instructor and owner of Stance Pilates (stancepilates.com) in southwest Las Vegas, shares her expertise on how this gentle, yet effective, exercise form supports women through their motherhood journey.
"Prenatal and postnatal Pilates is one of the most effective ways to prepare for childbirth and recover afterward," Teya explains. "It focuses on the deep core, breath control, and overall body alignment—all of which play a significant role in pregnancy, labor, and postpartum healing." During pregnancy, Pilates helps women maintain strength and flexibility, while also preparing their bodies for labor.
Teya emphasizes pelvic stability, controlled breathing, and gentle mobility exercises to support the changing body and reduce discomfort. "Strengthening the pelvic floor and deep core muscles is essential for labor and delivery, and Pilates provides the tools to do so safely," she adds.
For postpartum recovery, Teya tailors her approach to help women rebuild their core and regain functional strength. "Many postpartum women experience diastasis recti, pelvic floor weakness, or general instability," she notes. "We focus on restoring deep core engagement and reconnecting with breathwork before progressing into more dynamic movement." Teya is particularly mindful of mothers with specific postpartum concerns, offering gentle core activation exercises for those with diastasis recti and progressing with caution for those recovering from C-sections.
A unique aspect of Teya’s approach is allowing mothers to bring their babies to Pilates sessions. "This provides them with an opportunity to prioritize their own well-being without the stress of finding childcare," she says. While babywearing during exercises isn't always practical, Teya provides alternatives, such as using a pack and play or bringing car seats or bassinets.
The mind-body connection is central to Teya’s sessions. "Pregnancy, childbirth, and postpartum recovery can be overwhelming," she acknowledges. "Pilates provides a moment of intentional movement, mindfulness, and breathwork that allows mothers to reconnect with their bodies." Teya encourages pregnant and postpartum mothers to get healthcare clearance before starting any exercise program, emphasizing that each recovery journey is unique.
Through her work at Stance Pilates, Teya continues to empower women, helping them through the physical challenges of motherhood with confidence and strength. As more mothers discover the benefits of prenatal and postnatal Pilates, they find not just a form of exercise, but a supportive community and a path to renewed vitality.