Getting Back To Excercise Post Pregnancy

Published: 26th June 2015
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New Mums should take it easy and start when you're ready - with a new baby there's so much to do and exercise might well be the last thing on your mind! But if you feel up to it, there's no reason why you shouldn't start thinking about exercise a couple of days after the birth. There are plenty of gentle post-pregnancy exercises that you can build into your daily routine quite soon after you baby is born.

If you decide to wait a few weeks before starting to exercise after pregnancy that's fine too - but once you're ready to exercise, choose a routine and stick with it!

Seated knee push down

This one is good for tightening and toning your inner thigh - to make this one really work for you you'll need to really focus on your thigh muscles and tense them hard against your arms.

Sit on the floor, soles of your feet together as close to your body as you can.

Place your elbows on the inside of your knees and push down gently

Squeeze your inner thighs upward against your arms. Hold and release

Repeat 18-20 times and do two sets

Post pregnancy exercises

Back lunge and knee lift

For the first six weeks post pregnancy you'll probably want to take things a bit easy simply getting to know your baby and enjoying new parenthood - post natal exercise may well be the last thing on your mind! Your body has been through some very significant changes so don't feel the need to put yourself through anything more than feels comfortable.

But when you're ready to do more than gentle walking, ab squeezes and pelvic floor exercises, then this is a great postnatal exercise to start toning your thighs and bottom.

Hold your weights by your sides, legs hip width apart, lunge back with one leg. Make sure your front leg bends in a right angle, your knee should not go beyond your toes as you move backwards. Your body can lean slightly forwards but not too far.

Push up and back to standing, bringing your back leg through and raising your knee and both your arms.

Go straight into another back lunge on the same leg, holding your tummy firm to help you to balance.

Repeat 15-20 times on each leg and do 2 sets

Make it easier by doing the exercise without the weights or harder by holding each knee lift for 3-4 seconds.

Post pregnancy exercises

Wide Squat and Double-Arm Lift

This one is good for tightening your post pregnancy tummy, toning your waist and working your leg muscles as well. Aim to use a 3kg weight but choose a smaller weight if you find this too heavy.

Do this to music and get a great post baby body workout!


Stand with your feet wide apart (about two hip widths), toes pointed out to the sides. Hold your weight with both hands just in front of you.

Bend your knees and squat until the weight is close to the floor. Look directly ahead and keep your tummy tight.

As you stand up, rotate from the waist, looking over your shoulder. Bring the weight up high over your shoulder as you rotate. Your knees should stay in line with your toes.

Repeat 18-20 times raising the weight to alternate sides each time you come back up from the squatting position. Do two sets.


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Alexandra McCabe is a founder of FittaMamma, the healthy pregnancy experts. FittaMamma is a free resource to help women enjoy an active pregnancy with workout videos, recipes and prenatal yoga tips. Here you can find easy to use guides for getting back in to excercise after your baby has been born

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