Returning to physical activity after giving birth is an important step towards regaining strength, energy, and overall wellbeing. But it can be overwhelming knowing where to start!  If you feel this way, you are definitely not alone! We got you girl! 

Remember, the key to returning to physical activity after childbirth is to start gradually and listen to your body. Give yourself time to recover, honour any physical limitations, and seek guidance from your healthcare provider if needed. 

Exercises 

1. Walking: Start with gentle walks around your neighbourhood or local park. Begin with short distances and gradually increase the duration and intensity as your body adjusts. Walking not only improves cardiovascular health but also offers a chance to get some fresh air and bond with your baby.
2. Postnatal Yoga: Join a postnatal yoga class or follow online videos designed specifically for postpartum moms. Yoga helps strengthen the core, improve flexibility, and promote relaxation. Look for classes that focus on gentle stretches and exercises suitable for new mothers.
3. Pelvic Floor Exercises: Strengthening the pelvic floor is crucial after childbirth. Kegel exercises are a great way to regain control and tone the pelvic muscles. Check in with your Women’s Health Physiotherapist for instructions on safely exercising your pelvic floor.
4. Mummy and Baby Workouts: Look for workout classes or videos that allow you to exercise with your baby. These workouts typically incorporate movements such as baby-wearing lunges, squats, or modified abdominal exercises. Not only do they provide an opportunity for bonding, but they also help you gradually rebuild strength and stamina.
5. Swimming: Swimming is a low-impact exercise that offers a full-body workout. It's gentle on joints and provides excellent cardiovascular benefits. Once your healthcare provider gives you the green light, consider taking your baby to parent-and-baby swimming classes. Enjoy the water together while getting some exercise.
6. Pilates: Pilates can be an effective postpartum exercise to strengthen the core, improve posture, and increase overall body strength. Look for postnatal Pilates classes or videos that focus on rebuilding core muscles and toning the body after childbirth.
7. Cycling: Consider stationary cycling as a gentle way to ease back into cardiovascular exercise. Start with a low resistance setting and gradually increase as your strength improves. Cycling is a low-impact activity that can be adjusted to your own pace and comfort level.
8. Stroller Workouts: Utilise your baby's stroller for workouts. Power-walk or jog while pushing the stroller, incorporating intervals of faster and slower paces. You can also include bodyweight exercises, such as squats or lunges, at designated spots during your walk.
9. Gentle Strength Training: Incorporate light strength training exercises using resistance bands or light dumbbells. Focus on major muscle groups such as the arms, legs, and back. Start with low weights and gradually increase as your body gets stronger.
10. Dance Fitness: Join a postpartum dance fitness class or follow online dance workouts. Dancing not only provides a fun and enjoyable way to exercise but also helps improve coordination and boost mood. Look for classes specifically designed for postpartum mums, ensuring they prioritise gentle movements and modifications.