Top 3 post-pregnancy exercise tips for new Mums

Whether you're a regular or novice, entering the gym as a new Mum will have its fresh challenges. Adam Byrne, Wellbeing Personal Trainer shares his top tips for getting fit as a new Mum.

1. Ease yourself into post-pregnancy exercise

Self-care is absolutely essential after having a baby, no matter how challenging sleep deprivation, physical discomfort, lifestyle changes, or limited time may be. It is important for both your wellbeing and that of your family. 

After a long pregnancy where you may have been forced to 'take it easy' you might be tempted to throw yourself back into fitness, but you must await the all-clear at your six-week check before doing anything too strenuous. 

In the meantime, keep active with gentle exercises like walking and light stretching. We recommend this 20-minute Mobility class with Zahra – ideal for opening up any tight areas in your body.

Once you've got the all-clear, regular exercise can help you relax, keep fit and feel more energetic. It can also help your body recover fully from childbirth and may help prevent postnatal depression

Your body will have changed and you may have to re-educate your muscles - Pilates is a great way to do this, and later down the road yoga can help to build strength and control.

2. Enjoy the Mummy 'me time'

The gym is a great place to escape and enjoy some ‘me time', especially with our créche facilities. Once you've taken care of your little one, treat yourself to some music or your favourite show while you workout – it's the perfect way to unwind and take a break!

It may seem like an indulgence, but using sauna and beauty facilities while the baby is safely looked after can help you relax and feel like yourself again - happy Mum, happy baby. 

3. Get advice and mix up your gym routine

You may find exercising after having a baby requires a new approach. After your six-week check, a new routine that accommodates changes in your body and addresses your new goals will help. 

Your first day back in the gym might seem daunting, so a personal trainer who specialises in postnatal (postpartum) recovery can advise you on exercises to improve your pelvic floor, abdominal separation (diastasis recti) or back pain from looking after your baby. 

If you struggle to stay motivated, try injecting some novelty into your routine. You could try out new classes, which is also a great way to meet people and help you feel connected.

Swimming provides an excellent total-body workout that you can take at your own pace. Or you could get familiar with the different equipment available on the gym floor. Take a look at our fitness articles for inspiration

There are many opportunities to try something new, whatever you choose, tailor your exercise routine to suit your mood, energy levels and physical needs. 

Going to the gym isn't about regaining your pre-pregnancy figure. It took nine months to make your baby, and it could take at least that long for your post-pregnancy body to recover. However, the holistic health benefits of exercise: helping your body recover from pregnancy, relieving stress, having more energy and raising endorphins will give you an instant boost.

Last updated Tuesday 16 May 2023

First published on Wednesday 27 March 2019