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Exercise has considerable benefits for postnatal mums including losing that extra baby weight and getting fit and healthy – important in helping you cope with the life changes of being a mum.
 • When can I start exercising after birth?
• Why should I exercise after giving birth?
• What type of exercises can I do?
• How do I lose weight after pregnancy?
• Can I exercise after a caesarean birth?
• Can I exercise if I am breastfeeding?
When can I start exercising after birth?
Your body needs time to adjust to the changes that have taken place during pregnancy so be patient and listen to your body.
Weakening of the pelvic floor is common after childbirth and can affect bladder and bowel movements so if you feel comfortable you can start exercising your pelvic floor and lower stomach muscles as soon as you feel ready. This will depend on whether you exercised regularly or not pre and during pregnancy as you will feel more physically able if you continued exercising regularly during pregnancy.
For other forms of exercise you may like to wait until after your six week postnatal check up to be sure you are absolutely ready. Remember, your body and muscles have been through a very traumatic experience so you must not overdo your exercise.
Gentle walking is good for both you and your baby, so start doing this as soon as you feel physically able.
Why should I exercise after giving birth?
Regular postnatal exercise for mothers offers a range of health benefits including:
• Weight loss and a speedier return to pre-pregnancy weight
• Stress relief
• Increased ability to cope with the demands of a newborn baby
• Increased metabolism
• Increased energy levels
• Help get you fit and healthy in both body and mind
• Better sleeping patterns
• Rehabilitation from the aches and pains associated with pregnancy and child birth
However, it doesn’t stop there as exercise will also help combat postnatal depression by producing positive changes in your body and brain chemistry. Exercise releases the mood elevating and good feeling endorphins along with reducing the release of adrenal stress hormones.
What type of exercises can I do?
Postpartum exercise is important for both you and your baby, however, it needs to be the right exercise and at the right intensities for each individual; your postnatal exercise programme must be tailored to you! It is imperative at a time when huge demand is placed on the body that new mums listen to their bodies and progressively train not drain the system.
It’s important your exercise programme is built on a foundation of corrective and functional movements. Include exercises that strengthen in the specific multi-directional and dynamic movements required by mums daily. If you cannot correctly stabilise your spine you potentially run the risk of orthopaedic or visceral injury while performing daily tasks. Remember, you’re lifting, walking, carrying, twisting and generally multi tasking with a growing moving load (your baby).
Post natal mothers must focus on re-establishing pelvic floor and lower abdominal coordination and strength. This should be the first step in your conditioning programme, as these muscles help stabilize and support the spine, play a big role in correcting the anterior pelvic tilt associated with pregnancy and strengthens muscles needed to combat post natal incontinence.
Postnatal pelvic floor exercise
• Lay on your back with your feet tucked in towards your bottom. Place your finger 1inch in and 1inch down from the bony prominence at the front of your pelvis.
• Engage the pelvic floor muscles, as if you’re trying to stem the flow when going for a wee and from here gently roll the pelvis back and hold – we call this ‘setting’.
• Make sure you’re not holding your breath or straining through the neck. You may not feel much, in fact I’d be surprised if you feel anything to start with, but the control and strength will come with practice.
Progressions for above exercise
Option A
• Hold for 1min and repeat 2 – 3 times
• Move your feet out further and hold for 1min and repeat 2 – 3 times
Option B
• Now with your feet tucked in towards your bottom, use the same ‘setting’ principles above and lift one leg up and back with slow and controlled movements
• 10 – 12 per side x 2 – 3 sets
How do I lose weight after pregnancy?
We know how important it is for you to lose that extra baby weight you gained during your pregnancy. But you must ensure you lose that weight smartly without creating any adverse reactions on yourself and your baby. It’s not going to happen immediately, you need to understand that right from the outset.
Losing the excess pregnancy weight will be done via a healthy eating and exercising programme and by ensuring you get enough sleep to enable your body to recuperate.
Over the weeks following your babies birth your uterus (womb) will start to contract and help flatten your tummy. Stomach exercises can further help your tummy return to its pre-pregnancy shape, but again, be careful and understand that it takes a number of months to get back to your pre-pregnancy shape.
Start a gentle exercise programme and slowly work your way up. It’s best to get professional advice from trainers who know and understand postnatal exercise programmes and who can tailor your programme specifically for you.
Can I exercise after a caesarean birth?
Ensure you take care if you’ve had a caesarean and allow time for your incision and any tears to heal. Wait for at least 4-6 weeks before starting to exercise, and make sure you check with your doctor prior to starting exercise.
Can I exercise if I am breastfeeding?
Yes, you can exercise if you are breastfeeding, but always aim to exercise after you have fed your baby as this will relieve some soreness whilst exercising as you will not be as full and heavy.
Is breastfeeding related to weight loss?
It’s not true that all new mothers lose weight from breastfeeding alone1. Research is very limited but the best advice is to rely on regular exercise and a balanced diet to lose weight after pregnancy, rather than expecting breastfeeding to lose the weight for you.
1 Karen Wosje, PhD, and Heidi Kalkwarf, PhD, RD, of Cincinnati Children’s Hospital Medical Center.
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