Fitness for new mums

Becoming a mum for the first time or even for the third or fifth time is a period filled with joy, excitement and – let’s face it – tiredness. While you’re spending all your energy on looking after and nurturing your new bundle of joy, it’s also important to take some time for yourself to take care of your body.

When you’re ready and have checked with your doctor, you can start easing into some simple exercises to get you moving again. These exercises will gently energise you and help you recover your wellbeing more quickly.

Baby Bridge 

  1. Lie on your back with knees bent, feet flat on the floor, arms by your sides.
  2. Engage core and squeeze butt to lift off the floor, pressing heels into the ground.
  3. Hold for three seconds, and slowly return to floor. 
  4. Repeat 1-3 sets of 10-20 reps.


Kids Kegels

  1. Sit on a bench with feet shoulder-width apart, hands on hips. 
  2. Contract your pelvic muscles, engage the core, and stand.
  3. Hold Kegel (pelvic floor contraction) and return to bench, then release.
  4. Repeat 1-3 sets of 10-20 reps.

Tot Squat 

  1. Place your legs in a wide stance, pelvis tucked in with a straight spine and toes pointed slightly out. 
  2. Bend knees and lower down into a wide squat and rise back to standing.
  3. Repeat 1-3 sets of 10-20 reps.

Depending on the size of your bub and how fit you’re feeling you can increase the effectiveness of these exercises by doing them while holding your baby. 

Before undertaking any exercise post birth we recommend speaking with your doctor to ensure your body is ready for light exercise. 

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