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Post Natal Exercises

Some tips to help you get back to your pre-pregnant body shape. As the saying goes, “It won’t happen overnight…”

The First Days^*

You can do a few gentle exercises just days after giving birth. Whether lying in bed, or sitting in a chair, try to get into the habit of doing something to tone your muscles.

Remember the importance of your pelvic floor muscles. Strengthening these will help to prevent incontinence.

Tone up your stomach muscles by pulling them in as you breathe out, then holding for a few seconds. Relax, and then repeat as often as possible.

You can prevent, or reduce, swollen ankles and feet simply by moving your feet up and down as though you were pedalling.

Take care if you’ve had a caesarean, wait for 4-6 weeks before starting to exercise, and check with your doctor first. If you have had a tear or an episiotomy, don’t practise stretching exercises until it has healed.

Your Pelvic Floor

You can, and should, start to exercise your pelvic floor muscles soon after giving birth. It is essential to regain control of your pelvic floor as it is so important to your everyday life.

For more information visit the website by Poise and also The Pregnancy Centre

Getting Back in Shape after Baby

Start out slowly, even 5 minutes a day can be beneficial in the early days and build up to 30 minutes of fast walking 5 days per week. If you feel any pain or dizziness stop until you feel you can get home safely, then speak to your doctor about it.

Walking round the block with your baby in their pram is a great first exercise. Once you have established a contact through your mothers group you could get together and exercise.

Many yoga and pilates classes are designed for women who have recently given birth, and often have a crèche attached to them. Most gyms also have this facility. Make sure you advise your instructor that you have just had a baby as they may suggest modified exercises for you.

Eating a sensible diet is sometimes difficult with a newborn. The feeling of chronic tiredness can make your body crave sugar. Try to resist the urge and grab a piece of fruit instead of the tea bun brought to you by well meaning friends. If you are breastfeeding your body will require extra energy. Follow the guidelines in our Essential Nutrition page.

* Dr Miriam Stoppard MD FRCP, Conception, Pregnancy & Birth, Dorling Kindersley, Australia 2002