Pilates allows you to transform the way your body looks and feels. It helps you to build muscle without excess bulk, like a weight lifter, while helping you to achieve the sleek, toned body of a dancer. When it comes to a post natal exercise and workout routine, it’s one of the best for your changing body.

1. Build strength without “bulking up”- gain long, lean muscles and flexibility

• Pilates elongates and strengthens your muscles while conventional workouts tend to build short bulky muscles, something most women don’t want.

2. Develop a strong core - flatten your abs and strengthen your back at the same time

• The exercises used in pilates will help you to strengthen your core muscles, or center of the body. A body with balanced strength and flexibility is less likely to be injured. If you’re using this as a post natal exercise, the core will be “core” to getting back in shape.

3. A mind-body workout

• By using proper breathing methods, correct spinal and pelvic alignment, and concentrating on smooth, flowing movements, you will become aware to how your body feels. Proper breathing is important, and helps you execute movements to maximum power and efficiency.

4. Reduces stress

• Learning how to breath correctly helps you to reduce stress. Crying babies, the added expense of diapers and formula will add a ton of stress, proper breathing helps alleviate a good portion of it.

5. Prevent sports injuries

• Because pilates exercises tend to focus on the core of your body, you can be sure to get a balanced workout. By strengthening the muscles at the center of the body you will be less likely to be injured. No more back strain from bending over to pick up your new baby.

6. Stay challenged

• Pilates is a very flexible exercise routine that can be modified to meet you at a beginning level and adapt to a more advanced routine that best suits you. As you shift from a post natal exercise and workout routine, to something more long term, you’ll want a plan that grows and changes with your bodies needs.

7. Fast results!

• Once you start doing pilates regularly, at least two times a week for an hour, and build uniform strength throughout your body, you’ll be amazed at the difference in your body and athletic performance. Before your newborn jumps up to the next size of diapers, you’re body will be in much better shape.

Being a wife, mom, employee, cook, chef, and whatever else is demanded of a mom, can leave very little time for yourself and your needs. One of the main reasons people never start on the road to a post natal exercise routine is lack of time. Even once someone has started, something will happen that disrupts the routine. Maybe it’s the kids getting sick and staying home from school or the boss just dumped a huge project on your desk, causing you to stay later each evening.

Get on the ball

A very simple trick to help keep yourself focused on physical fitness is to replace your office chair with a pilates ball. These cost less than $20 at Wal-Mart or Target. That’s less than one months gym membership and it will get a lot more use for most people. Just sitting on the ball all day long will help work your core and keep your posture is perfect shape. Also, when you’re done eating a healthy lunch, squeeze in a few hip lifts.

The dumbell in the cubicle next door

I’m not talking about Frank in accounting, I’m thinking of the ones you hold in your hand and provide a little resistance training. A basic set of dumbells kept under your desk can take you a long way towards your physical fitness goals. Curls, tricep extensions and numerous other exercises are easily accomplished in even the smallest of cubicle spaces. A basic 20 lb set of dumbells are less than $35 at Wal-Mart. Again, less than most monthly gym memberships.

Eat and run

They’ve always said it’s not polite to eat and run, but I think it’s one of the best things you can do. Once you’ve eaten that healthy lunch, slip on your running (or walking) shoes and get your metabolism rolling again. Most people get 30 to 60 minutes for lunch. Even if you can only fit in a quick 10 minute jog, take some time before lunch is over to put your body into gear. Not only does this burn a few extra calories (1 mile of walking for the typical person will burn almost 100 calories), it increases your metabolism, thereby increasing the amount of calories burned throughout the rest of the day.

I’m sure you can come up with a number of other ways to squeeze a few minutes of physical fitness into your day. It’s not always easy, but there’s always an option either way.