Postnatal Pilates vs Yoga: Which Is Better for Recovery?

The postnatal period, often referred to as the "fourth trimester", is a critical time for new mothers to recover physically, mentally, and emotionally. Among the many tools available to support this healing process, Pilates and Yoga stand out as two of the most popular. But which is more effective for postnatal recovery?

Let’s explore the benefits of Postnatal Pilates and Yoga, compare the two, and provide evidence-based guidance on choosing the best path for recovery.

Why Is Postnatal Recovery Important for New Mothers?

After childbirth, a woman’s body undergoes significant changes. Key areas that often need attention include:

• Core muscle rehabilitation (especially the transverse abdominis and pelvic floor)

• Postural realignment

• Hormonal fluctuations affecting joints and ligaments

• Mental health, including stress, anxiety, and sleep challenges

Any effective postnatal exercise program should address these issues while being gentle, safe, and restorative.

How Does Pilates Help with Postnatal Recovery of the Core and Pelvic Floor?

Pilates is a low-impact form of exercise that emphasises core strength, alignment, stability, and breath control. For postnatal women, it offers a targeted way to rebuild the abdominal muscles and pelvic floor, both of which can be weakened or stretched during pregnancy and childbirth.

You're a new mum keen on starting postnatal pilates but don't know when? Check out this article on when is the right time to resume pilates after giving birth in Singapore.

What Are The Key Benefits of Postnatal Pilates?

• Core rehabilitation: A study published in the Journal of Physical Therapy Science found that Pilates significantly improves core muscle strength and reduces abdominal separation (diastasis recti) in postpartum women after 8 weeks of training (Kim et al., 2015).

• Pelvic floor recovery: Research by Bø et al. confirms that exercises like those found in Pilates can strengthen pelvic floor muscles, aiding in prevention and treatment of pelvic organ prolapse and urinary incontinence (Bø et al., 2017).

• Improved posture: Pilates promotes spinal alignment and postural awareness, which are often compromised during pregnancy and breastfeeding due to changes in weight distribution and ligament laxity.

• Progressive and adaptable: Exercises can be tailored to accommodate C-section recovery or prolapse concerns under the guidance of a physiotherapist.

Besides physical benefits, postnatal pilates also provides emotional and mental benefits to its practitioners. Check out our related article on the various mental benefits of postnatal pilates.

How Does Yoga Help with Postnatal Recovery of the Core and Pelvic Floor?

Yoga focuses on the union of body, mind, and breath. Postnatal yoga integrates gentle stretching, relaxation, and mindfulness, which can support both physical recovery and emotional well-being.

What Are The Key Benefits of Postnatal Yoga?

• Mental health support: A systematic review published in BMC Pregnancy and Childbirth found that yoga interventions significantly reduced symptoms of postpartum depression and anxiety, highlighting its psychological benefits during the postnatal phase (Corrigan et al., 2020).

• Flexibility and mobility: Yoga can alleviate common postpartum discomforts in the lower back, hips, and shoulders through restorative poses and stretching.

• Breathwork and relaxation: Practices like pranayama (yogic breathing) have been shown to reduce cortisol levels and improve mood and sleep quality (Field, 2016).

• Gentle reintroduction to movement: Yoga’s adaptable pace allows mothers to ease into physical activity as their bodies heal.

Aspect	Postnatal Pilates	Postnatal Yoga
Core Strength	Excellent for deep core and pelvic floor	Gentle activation, but less targeted
Flexibility	Moderate	High
Mental Health Benefits	Moderate (via breathing and concentration)	High (via mindfulness and relaxation)
Suitability for Diastasis Recti	Yes – evidence-based protocols available	Gentle poses help, but less specific
Customisation	Highly adaptable with physiotherapy guidance	Easily modified but varies by instructor

What Does the Research Say?

• A randomised controlled trial published in Physiotherapy Research International reported that postpartum women who engaged in Pilates for eight weeks experienced significant improvements in abdominal strength and pelvic floor function, compared to those doing general stretching (Çinar-Medeni et al., 2018).

• A review by Field in Complementary Therapies in Clinical Practice emphasised yoga’s positive impact on stress reduction and maternal-infant bonding, making it highly beneficial in the early postpartum weeks (Field, 2016).

Why Choose PhysioMatters Clinic in Singapore for Postnatal Pilates?

At PhysioMatters Clinic, we specialise in postnatal physiotherapy and evidence-based clinical Pilates, offering a safe, supportive environment for new mums to heal and regain strength. Here’s why so many women in Singapore choose us:

Led by Women's Health Physiotherapists

Our sessions are guided by certified physiotherapists who are experts in pelvic health and postnatal rehabilitation, not just fitness instructors. This ensures your Pilates program is safe, personalised, and grounded in clinical knowledge.

Clinical-Grade Pilates for Recovery

We offer clinical Pilates sessions that go beyond general fitness, using targeted techniques to address:

• Diastasis Recti

• Pelvic floor dysfunction

• Post-C-section healing

• Postural correction and back pain

Individualised Assessments

Each program begins with a comprehensive assessment, so we can understand your recovery status and create a plan tailored to your needs.

Mum-Friendly Environment

We understand the challenges of motherhood. Our clinic is family-friendly and designed to be a calm, welcoming space for new mums. Some of our sessions even allow you to bring your baby along!

Trusted in Singapore’s Healthcare Community

We are recognised as a leading women's health clinic in Singapore and frequently receive referrals from GPs, obstetricians, and gynaecologists. Check our Google reviews here.

Check out this article if you're keen to find out more on what you can expect from doing postnatal pilates with us at PhysioMatters.

Which One Should You Choose?

The best choice often depends on your individual recovery goals:

• Choose Pilates if your primary concerns are abdominal weakness, pelvic floor dysfunction, or postural issues.

• Alternatively opt for Yoga if you're seeking mental and emotional support, improved flexibility, and gentle movement in the early weeks.

PhysioMatters Tip: If you enjoy both exercises or would like to try both, then we suggest you may consider starting with gentle yoga for early recovery and emotional balance, then integrate our clinical Pilates to rebuild strength and restore full function.

Final Thoughts

Both Postnatal Pilates and Yoga offer incredible benefits, but for structured recovery that specifically targets physical healing, Postnatal Pilates at PhysioMatters Clinic in Singapore provides a trusted, medically informed approach.

Ready to begin your recovery journey?

Book a Postnatal Pilates Assessment with us today and feel the difference clinical care makes.

Cheers

Danielle, Xan & Claire - PhysioMatters Singapore

Contact Information

Email: hello@physiomatters.com.sg

Phone: +65 9352 9067

Address: 360 Orchard Road #10-07 International Building, 238869

Full References:

1. Kim, D. A., et al. (2015). Effects of Pilates on the Physical Functions and Abdominal Muscles of Postpartum Women. Journal of Physical Therapy Science, 27(6), 1975–1977. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4480423/

2. Bø, K., et al. (2017). Pelvic floor muscle training in prevention and treatment of pelvic organ prolapse. International Urogynecology Journal, 28, 179–188. https://link.springer.com/article/10.1007/s00192-017-3437-2

3. Corrigan, L., et al. (2020). Effectiveness of yoga in the treatment of postpartum depression: A systematic review. BMC Pregnancy and Childbirth, 20, 1–9. https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-020-03189-4

4. Çinar-Medeni, Ö., et al. (2018). Effects of postpartum Pilates exercises on physical and psychological health. Physiotherapy Research International, 23(3), e1761. https://onlinelibrary.wiley.com/doi/full/10.1002/pri.1761

5. Field, T. (2016). Yoga and mindfulness in