Gentle exercise after childbirth: nurturing your wellbeing

Becoming a mum is an incredible journey, whether it’s your first time or your fifth. While much of your energy will go toward caring for your new baby, it’s equally important to take some time to nurture yourself. Gentle exercise after childbirth is a wonderful way to ease back into movement, energise your body and support recovery.

When you feel ready, and after consulting with your doctor, starting light exercises can help you reconnect with your body. Simple activities like pelvic floor exercises, bridge poses, and squats are effective yet gentle ways to regain strength and stability. These moves can be adapted to your comfort level and even integrated with bonding moments – many mums find holding their baby adds an engaging and rewarding challenge to their routine.

Here are some exercises you can try.

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.

One of the most important aspects of postnatal exercise is listening to your body. Every recovery is unique, and it’s essential to prioritise gradual progress over intense workouts. Using gentle movements not only promotes physical health, it also provides a mental boost, helping you feel grounded and revitalised during this transformative time.

As you embrace motherhood and all its joys, let self-care be part of your journey. With small, mindful steps, you can support your wellbeing while cherishing the beautiful bond you’re building with your child.