Easy Postnatal Exercises

After giving birth to a child, our abdominal and pelvic floor muscles can be significantly weaker. They have been stretched and pulled during the process of carrying and delivering your baby. In addition to still looking pregnant, there are some pretty nasty problems that can (but usually don't) occur from the weakening of your abdominal and pelvic floor muscles.

Incontinence, or the inability to hold your urine while coughing, laughing or straining is a common problem that arises from weakened muscles. Uterine Prolapse is also a possibility (although only on rare occasions). This is a condition where the pelvic floor muscles are no longer able to support the uterus; therefore it dips down and can come out of the opening of the vagina. Good news, though. We can prevent these things from happening with postnatal exercises.

And if you feel that you really need help with loosing the baby fat as well as trimming your muscles, here is one of the best programs available for new moms.

Look below for some easy postnatal exercises that will help you get started. But don't start exercising too early after giving birth. You'll find information on when and how to start exercising here.

Postnatal Exercises - Get Going!

• Pelvic floor exercises
• Abdominal exercises
• Protecting your back
• Neck and shoulders
• The gear (current offers)

Pelvic floor exercises

These are a type of very important postnatal exercises. They strengthen the pelvic floor muscles and keep them healthy.

Try lying on your back and pulling in tightly with your vaginal and anal areas. This is similar to stopping the flow of your urine. Hold this tightening for 5 to 7 seconds, and then rest. Repeat this about 10 times a day.

Another variation of this exercise is to pull the muscles in quickly, and let them go quickly, like a flicker. Do this as quickly as you can for 10 seconds, and repeat 10 times a day.

Once you have learned how to carry out theses exercises, you really don't have to lie down to do them. Sitting, standing or walking works fine too. Since you then can do these exercises anywhere, make it a rule to do them for example while feeding your baby, cooking or whatever makes you remember to do them.

Abdominal exercises

After you have your baby, you will want to begin exercising slowly. Don't push yourself too hard, and stick with light exercises. After all, your baby needs you to get healthier, not blow a head gasket!

Try lying on the floor and sucking in your tummy. To get the right method, imagine that someone is on the inside of your belly pulling it in from the belly button. Hold this for about 10 seconds, and repeat 10 times a day.

Another great postnatal exercise is a "lighter" version of crunches. Lie on your back with your knees up, and keep your hands out flat beside you. Suck in your belly and lift only your head off the floor. Hold this for around 5 seconds, and repeat 10 times. This is a great way to strengthen your abdominal muscles.

And until your belly has started to get back in shape, remember to stretch your back and look proud. You're a great mom! (And your belly will look smaller, too.)

And if you are really serious about getting a flatter stomach, here is an excellent guide to help you get there.

Protecting your back

• For the first couple of months after you give birth, don't lift anything heavier than your baby. This will ensure that you don't strain yourself.


• If you must lift something, such as picking the baby up from a low place, bend at your knees. Use the strength of your legs to lift, not your back.


• While sitting, try to maintain proper posture. This is keeping your spine straight, and not slouching. This is a great way to strengthen your back.


• When pushing your stroller uphill, don't use straight arms. This is a very natural thing to do, but it puts unnecessary strain on your back. Bend your arms and keep the stroller close to your body.


• Doing yoga as well as strengthening your abdominal muscles are other great way to prevent or reduce back pain.

Neck and shoulders

Sore neck and shoulders are also greatly helped by yoga and by stretching those muscles as often as possible.

If you breastfeed for an extended period and don't sit in a perfect position every time (who does...), don't be surprised if you neck and shoulders start hurting and get stiff. It's very common but not very nice.

The gear (current offers)

To exercise post pregnancy a few items might be useful (in addition to being fun to shop..;-)

If your breastfeed, a sturdy bra, possibly a nursing bra, is a must. A yoga mat is very convenient to protect your back when you're down on the floor and if you want think you need some help to stay motivated, some kind of postnatal workout DVD is really good to have. You can check out current offers from a number of online shops below.

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