Postnatal Exercise – Reclaiming Your Strength

After 9 long months of pain, stress, discomfort, broken sleep, and 1 trillion trips to the bathroom, your body is then faced with the physical trauma from childbirth. But it’s not over there! The fun is just beginning! Instead of having some well deserved rest and recovery time, you now have to care and cater to a tiny human at all hours of the day and night.

Even though you may feel like your life completely revolves around your new little person, it is still so important to look after yourself. Your body has just undergone one of its most strenuous experiences, and it’s crucial to give it the care and attention it deserves. Postnatal exercise plays a pivotal role in the post birth recovery process.

Below is a list of just some of the benefits of easing into an exercise routine after birth.

Benefits of Postnatal Exercise

  • Restore Muscle Strength: Pregnancy and childbirth can weaken abdominal muscles. Postnatal exercises help in regaining core and pelvic floor strength and muscle tone.
  • Weight Management: Regular exercise helps shed those extra pregnancy pounds, ensuring a healthier weight post-pregnancy.
  • Mental Well-being: New mothers often experience mood swings, anxiety, and even postpartum depression. Exercise, by releasing endorphins, can act as a natural mood booster.
  • Increased Energy: With the demands of a newborn, having increased energy becomes essential. Regular workouts can give you that energy boost you need to make it through the day.

Tips for Beginning Exercise after Birth:

  1. Start Slow: Imagine you are starting completely from scratch. You won’t be as strong and fit as you were before you were pregnant so take it slow. Begin with gentle exercises and progressively increase the intensity as your body adjusts.
  2. Focus on Core Strengthening: Your core and pelvic floor will have weakened from pregnancy and childbirth. It is important to strengthen this area first and foremost before you attempt more strenuous and full body movements. This will help to avoid injury or further weakness.
  3. Stay Hydrated: Especially if you are breastfeeding, it’s crucial to drink plenty of water.
  4. Be Kind to Yourself: Appreciate everything your body has just gone through. Keep your goals achievable and take it one day at a time. Recovery takes time, especially when you are a busy and exhausted new mum, so just do what you can, when you can.

Again, always seek guidance from your healthcare professional before starting postnatal workouts.


Ready to embrace a healthier journey for both you and your baby? 

Dive into our specialised pre and postnatal exercise programs at Strong By Alex.