Leah Stewart, senior faculty member and lecturer for BASI Pilates® and owner of LiveLife Pilates™, is set to release her first DVD, LiveLife Pilates for New Mothers. This safe, effective and progressive series of Pilates sessions addresses the importance of breath, abdominal and pelvic floor reconnection, the re-establishment of stability, correcting posture, and obtaining flexibility in certain areas. Leah created this series of Pilates sessions based on her accumulative knowledge of human movement through years of studying dance, Pilates, and human movement sciences, as well as her experience of using Pilates to heal her own postpartum body after giving birth to her now 9-month-old son, along with her experiences of working with pre and post natal women.
We spoke with Leah about what makes her DVD the right practice for new mothers.
Why is Pilates an ideal practice for new mothers?
Pilates is perfect for new mothers because the exercises, starting from the fundamental breathing and gentle pelvic tilts all the way to the reintroduction of the traditional Pilates abdominal exercises, will guide a new mother through her healing process despite her pregnancy and labor experiences. Pilates will not only heal areas affected by pregnancy and labor such as the pelvic floor, abdominal muscles, and her lower back, it will also give her the strength, balance and an overall feeling of body awareness and connection she will need to care for her new baby.
How soon after birth can women start doing Pilates?
It is generally recommended that a woman not begin any type of exercise until about 4-6 weeks after giving birth, though her particular labor experience may dictate when its best to begin exercise. Women that have had a Caesarian birth are generally instructed to wait about 6-8 weeks to begin exercise to allow their stitches to fully heal.
That said, I believe that gentle breathing and movement exercises can be introduced within the first few days and weeks after giving birth. That does not mean jumping right back into a pre-pregnancy Pilates routine. Women need a slow and gradual reintroduction of a variety of exercises that promote healing and progress with the healing process.
How have you designed this DVD so that new mothers can actually find the time to do it?
Oh, it is certainly difficult to "find" time to and prioritize exercise as a new mother. I am certainly aware of the challenge and have to be creative and adaptable in discovering when and how I will be able to practice Pilates on any given day. I have designed the four different Pilates segments (or workouts) on my DVD to provide new mothers with full body Pilates sessions in under 40 minutes. Segments 1 and 3 are about 20 minutes long and segments 2 and 4 are just under 40 minutes long. My goal in providing shorter, effective Pilates sessions was simply to give mothers a realistic amount of time in which they could perform each series of Pilates exercises.
What sets this DVD apart from other ones?
This DVD sets itself apart from others because it includes four different postnatal Pilates sessions that will guide a woman from her first days and weeks postpartum to six months postpartum and beyond. Women will be practicing a different series of exercises in each segment that are designed to be progressive and meet the needs of that particular postpartum stage. This is not just a DVD with one workout, but a series of workouts where each one builds upon the last. Women will experience a full body Pilates session that addresses the much needed pelvic and abdominal areas, but also addresses the upper back, shoulders, neck, arms, legs, hips and feet, all within a reasonable time frame for new mothers to dedicate to exercise.
This DVD is also unique because the concept was created when I was 6 weeks postpartum and filmed when I was only 5 1/2 - 6 months postpartum. Women that use this DVD will know that during the different sessions I am feeling some of the same things that they are feeling in their bodies. Although I am a very experienced Pilates practitioner and teacher, I am also a mother that is learning as she goes.
What other wisdom would you like to share with new mothers?
Be patient. If motherhood teaches you anything, it teaches you patience. The time after giving birth is a time for bonding, connecting, and taking life just a bit slower, so that you can fully immerse yourself in the glow of having a new baby in your arms. Be gentle and kind to your healing body. It is not a race to "get back into shape," rather it is time to acknowledge the power, beauty, and grace of your body and all it has accomplished to bring life into this world. When you are compassionate and respectful to and of your body's needs, you can actually enjoy the healing process after giving birth and regain a stronger and healthier body.
For more information about LiveLife Pilates for New Mothers, visit www.pilatesfornewmothers.com.
Q: What's the best way to strengthen wobbly ankles?
A:What you refer to as wobbly ankles probably does not emanate from the ankle joint but rather the subtalar joint, which sits just below the ankle joint and is responsible for the eversion and inversion of the foot. The ankle joint itself is a hinge joint, controlled primarily by the calf muscles in the back of the lower leg and the tibias anterior in the front. Certainly, having these muscles well conditioned will help keep your ankles from feeling wobbly, but strengthening those muscles associated with the subtalar joint will make a bigger difference.
The muscles that primarily control the movement of the subtalar joint are the peroneals and the tibiais posterior, which sit on the outside (lateral) and inside (medial) aspects of the lower leg respectively, and together create a supportive saddle for the foot. Strengthening and stretching these muscles and bringing a balance to them relative to each other will help enormously in stabilizing this area. The foot is the foundation of our structure and must therefore be stable and adaptable—but not wobbly. It is good you are addressing this issue as it will benefit your entire Pilates practice.
Rael
Isacowitz, MA, has been practicing Pilates for more than 30 years and is recognized
internationally as an expert in the field. Rael founded BASI Pilates in 1989, a comprehensive
Pilates education organization represented throughout the world. For more information, visit
basipilates.com.
Close Up: Standing Relevé
By Zeena Dhalla
Photos by Rod
Foster
This exercise will allow all Pilates enthusiasts—particularly older and beginner clients—gain awareness of the deep core muscles without placing undue stress on the neck and shoulders.
The goal of this exercise is to increase balance and stability.
Setup: Stand tall with your heels together, toes slightly turned out into Pilates stance. Relax your arms by your sides. Make sure your ears are directly over your shoulders and that your head is not jutting forward.
Begin the move: Exhale as you lift up onto your toes and simultaneously lift your arms up into a "Y" position. Inhale as you lower your heels and arms back to the starting position. Do 10 repetitions.
Tip: Keep your eyes focused on one spot.
Modification: Place one hand on a wall or chair as you perform the exercise.
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Raw Stuffed Red Bell Pepper
By Leah Stewart
Preparing raw foods can be simple and fun, not to mention full of the pure, unadulterated nutrition that a wholesome, plant-based diet has to offer. This simple recipe takes 10 minutes to put together (not including the soaking time) and each bite is packed with flavor and texture, plus tons of vitamin C and healthy fats. Enjoy!!
Makes 1-2 Servings
Ingredients: 1 red bell pepper
SUNNY SEED PATE
1 cup soaked sunflower seeds (presoak for 4 hours)
1 jalapeno pepper, coarsely chopped
1/2-1 garlic clove, coarsely chopped (depending on your taste)
2 tablespoons of lemon juice
1 scallion, coarsely chopped
1/2 cup packed, chopped cilantro
1/2 teaspoon salt
EASY GUACAMOLE
1 avocado
1/4 teaspoon salt
1/4 teaspoon pepper
1-2 cherry tomatoes (optional)
Directions: Using a paring knife, carefully cut a circle around the stem of the bell pepper. Pull the stem off creating a hole and de-seed the inside of the pepper. Discard the stem and seeds and set the pepper aside.
Place all of the Sunny Seed Pate ingredients in the bowl of a food processor. Puree into a smooth pate.
In a separate bowl, gently mash the avocado, salt and pepper with a fork.
There are two ways you can present and serve this dish:
1. Spoon the pate into the hollow pepper until about 3/4 of the way full. Spoon the desired amount of guacamole on top of the pate. Garnish with cilantro and a halved cherry tomato. Enjoy with a knife and fork.
2. Cut the bell pepper in half. Spoon 1/2 of the pate into one half of the bell pepper. Spoon 1/2 of the guacamole on top of the pate. Repeat with the other half. Garnish both halves with cilantro and a halved cherry tomato. Enjoy with a knife and fork.
Leah Stewart is a senior faculty member and lecturer for BASI Pilates® and owner of LiveLife Pilates™. She holds a Masters of Science in Human Movement and a BFA in Dance Performance. In addition to teaching Pilates, Leah works as a freelance writer for various blogs, newsletters, and publications. Leah is also a raw food chef and can often be found in the kitchen with her husband and son experimenting with new recipes. Leah lives in Orange County, California, where she and her family are passionate gardeners, runners, foodies and lovers of all the yummy goodness life gives every day.
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