Top 5 Post-Natal Exercises for a Stronger Recovery
Welcoming a new baby into the world is a joyous and transformative experience, but it also brings significant physical changes and challenges. After giving birth, it is important to focus on post-natal exercises that help restore strength, stability, and overall well-being. We recommend starting these exercises after you are cleared to exercise by your obstetrician or GP, usually around the 6-week mark. Once you have that clearance, incorporating these five effective exercises can aid in your post-natal recovery, addressing common concerns such as pelvic floor strength, core stability, and overall fitness.
1) Bridges
Benefits:
Bridges are excellent for strengthening the glutes, lower back, and core muscles. It also supports improved posture, 
which is beneficial as new mothers often spend long hours in sitting or feeding positions.
How to Do It:
a) Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
b) Lift your hips towards the ceiling, squeezing your glutes at the top.
c) Hold for a few seconds, then lower your hips back down.
Reps: 2x 12-15
2) 4-Point Kneeling Leg Extensions
Benefits:
This exercise targets the core, lower back, and glutes, which are crucial for maintaining stability and strength in your post-partum body. 
It also helps in improving balance and coordination.
How to Do It:
a) Begin on your hands and knees with your wrists directly under your shoulders and knees under your hips.
b) Extend one leg behind you, keeping it level with your body and squeezing your glutes. Keep your spine still.
c) Return to the starting position and repeat with the other leg.
Tip: Keep your back flat and avoid arching it during the movement to protect your lower back.
Reps: 2x 12-15
3) Sidelying Clams
Benefits:
Sidelying Clams are effective for strengthening the hip abductors and external rotators (gluteal muscles), while working on mobility throughout the hips.
How to Do It:
a) Lie on your side with your knees bent at a 90-degree angle and your feet together.
b) Lift your top knee as high as you can while keeping your feet together.
c) Control your knee back to the starting position and repeat.
Tip: Avoid rolling your pelvis backward as you lift your knee to ensure the focus remains on your hips.
Reps: 2x 12-15
4) Abdominal Prep
Benefits:
Abdominal preps, help in reactivating and strengthening the deep abdominal muscles. This exercise an important building block to strengthening your core post-partum.
How to Do It:
a) Lie on your back with your knees bent and feet flat on the floor, hands by your side.
b) Inhale to lengthen through the back of your neck.
c) As you exhale, lift the shoulder blades, neck and head off the mat, reaching the fingertips forwards. Look towards your hips.
d) Inhale to hold this position, as you exhale slowly lower your upper body back to the start position.
Tip: If you are experiencing any pain, abdominal doming or a sensation of ‘bearing down’ through the pelvic floor, please reach out to a physiotherapist prior to starting this exercise.
Reps: 8x 5 second holds
5) Wall Sits
Benefits:
Wall sits are a great way to build lower body strength, particularly in the quadriceps and glutes. 
How to Do It:
a) Stand with your back against a wall and slide down until your knees are at a 90-degree angle. Keep the weight on your heels.
b) Hold this position for 20-30 seconds, then slowly slide back up.
Tip: Keep your knees aligned with your toes and avoid letting them extend past your toes during the exercise.
Reps: 3x 20-30second holds
Important Considerations
As you embark on your post-natal exercise journey, it’s essential to monitor how your body responds. Pay attention to any new injuries, pelvic floor symptoms (such as leakage or heaviness), or abdominal doming (where the abdominal wall bulges out during exercises). If you experience any of these issues, consult with your physiotherapist to adjust your exercise routine accordingly.
Incorporating these exercises into your post-natal recovery routine can help you regain strength, improve stability, and enhance overall well-being. Remember to start gradually and listen to your body’s signals, ensuring a safe and effective return to fitness.
Click here to book an appointment with one of our physiotherapists to prescribe you an individualised exercise program.
Written by Laura Fletcher, Physiotherapist.
