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Pilates Expert Breaks Down Deepika Padukone's New Mum Workout Routine
Pilates Expert Breaks Down Deepika Padukone's New Mum Workout Routine
Fresh off embracing motherhood, Deepika Padukone is back on the reformer, steadily rebuilding strength for her next big-screen roles. Her Pilates trainer, Yasmin Karachiwala, recently shared a video on Instagram and offered a glimpse into the focused routine helping the actor regain core stability, improve posture, and move with ease again.
Aman Kumar, Senior Pilates Trainer, Kaizen Wellness, a Pilates Studio in Goa, breaks down that workout in simple terms, highlighting how the exercises are tailored to her postpartum body and demanding schedule.
Watch the video:
What Deepika Padukone is doing and why these movements matter
Deepika's routine focuses on full-body functional strength, with an emphasis on the deep core, glutes, back muscles, and stabilisers. These movements are designed to train the body as an integrated unit rather than isolating one muscle group.
Pilates routines like the one she's performing help build deep core engagement, improve pelvic and spinal stability, and enhance overall mobility and balance. This is especially important for people who spend long hours sitting or experience stiffness. Controlled movements train the body to move efficiently and with better alignment.
Deepika's trainer, Yasmin, also shared that the actor is doing a “MOTR Pilates routine – a perfect way to kickstart your day with a burst of energy and positivity."
She went on to explain what MOTR is all about, as she wrote in the caption: “MOTR is indeed a great tool for those who love to travel and stay fit. The MOTR (Movement On The Roller) is a portable Pilates machine that combines the benefits of a foam roller, a resistance band, and a Pilates reformer into one compact and versatile piece of equipment. The machine is lightweight and easy to carry, which makes it perfect for taking with you wherever you go."
Deepika Padukone's muscles are being activated – the science behind it
Pilates works on far more than just visible muscle groups; it targets the deep stabilising muscles that support posture, balance, and functional movement. In this routine, the core, obliques, back extensors, glute medius, hamstrings, and shoulder stabilisers are all actively engaged.
From a scientific perspective, Pilates follows the principle of neuromuscular integration, meaning the mind and body work together to activate the right muscles at the right time. When practised correctly, it improves muscle recruitment patterns, activates the body's intrinsic stabilisers, enhances circulation, and creates better mobility in the joints.
This holistic, system-wide activation is what makes Pilates highly effective not just as exercise, but as a complete movement science.
Beginner-friendly version for home
Beginners can safely start with Mat Pilates, which requires no equipment and can be done anywhere. Simple flows like pelvic tilts, toe taps, bridges, and modified planks help improve core strength, spinal mobility, flexibility, and overall body control.
The key is to move slowly, maintain control, and stay aware of posture. Even 10–15 minutes of a beginner flow can help reduce stiffness, improve posture, and build foundational strength before progressing to more advanced exercises.
A few essential cues can make the practice safe and effective:
Source: News18
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