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Postnatal workout

Postnatal Workout – Safe and Effective Exercises for New Mums

Postnatal Workout – Safe and Effective Exercises for New Mums

New mums (and all mums) – let’s start by saying, you absolutely rock. Really and truly. Your bodies and minds have gone through extreme change and it can be a daunting task getting out of bed, let alone putting on gym pants. That’s why, we’ve got comfortable and achievable postnatal workouts to help you get the confidence you need to move more at home. Whether it’s with your baby or simply on your own, these home workouts are a great place to start.

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    Postnatal HIIT workouts

    Postnatal HIIT workouts

    Firstly, wait until your six-week postnatal check with your GP before getting back into a workout regime. Once you’ve got the go ahead, start rebuilding bodily strength–slowly– with low impact postnatal HIIT workouts. Working to 1-minute on, 30 second rest intervals start off with leg exercises at home such as squats, running on the spot and so on. Take it day by day, and more importantly, listen to your body. It’s about rebuilding, not picking up where you left off. Easy, mama. 

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    Low impact cardio

    Low impact cardio

    Strength is as important as endurance. That’s why something like low impact cardio is crucial for getting your fitness (and sexy) back…no, no, you’re always sexy, we just never get the chance to quote Justin Timberlake, okay. Anyway, low impact cardio is a perfect fit for a postnatal workout. It’s all heart rate, no heavy lifting. Also, it’s equipment free, so you can get started at home. One eye on the baby one eye on the timer. No scratch that, both eyes on the baby, the timer makes a noise. You’re totally fine. 

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    Postnatal core workouts

    Postnatal core workouts

    Depending on your labour, core workouts are one of the last workouts you should get around to. Give yourself some time to fully heal, if you rush and hurt yourself, you’re only back at square one. Postnatal core workouts that work a charm are low impact and easy to execute. Just like one of those mum and baby fitness classes, pair up with your buddy. While you have your baby on your chest, sit on the floor, knees up and start with a few gentle sit ups. Once you come up, rest, check on the baby, change the channel – and then do another sit up. Again, listen to your body. If one is the limit for today, well, one is better than none, right?

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    Gently weighted workouts

    Gently weighted workouts

    If you’re at home, you’ve finally managed to get a few minutes to yourself, well then, grab the tinned beans. Yes, tinned beans. Our Movement Champion and pilates expert, Steph swears by tinned beans as her go-to home workout weights. With one in each hand, you can do bicep curls, tricep kickbacks (make a movement like you have ski poles and your skiing – but with tinned beans) and more. Who knew your postnatal workout would be as glamourous as non-perishables? It’s a start and that’s what counts! 

Getting into a great postnatal workout routine takes time, it won’t happen overnight. Just find the time, be kind to yourself and have patience. It’s about rebuilding strength and working out, baby.