A guide to postpartum fitness for new mums

So you’ve welcomed a tiny human into the world. Congratulations!

Life might feel like a chaotic, wonderful whirlwind right now, but chances are it won’t be long before you’re thinking, ‘When can I exercise again?’ The world of postpartum exercise can be pretty overwhelming and downright confusing, now matter how fit and gym-savvy you might have been pre-baby.

So, let us steer you through it, with expert help from Dorota, Level 3 PT and post-natal specialist at Ellie’s Gym.

Postpartum exercise: before you get started

Before embarking on a postpartum fitness kick, wait to be released from the care of your midwife and gain clearance from your doctor to begin exercise, says Dorota, a mum of three herself.

“The time you should wait before starting an exercise programme depends on the birth, and whether you had a C-section or any type of complicated delivery,” she adds, emphasising that it’s crucial to give the body time to heal.

“It’s a huge stress on the body to give birth to a baby, and new mums need to accept that their body will have changed,” she says. “I know how hard this is, but it’s important to be patient.”

The NHS says that if you’ve had a straightforward vaginal birth, you can start doing some gentle exercise as soon as you feel up to it. But it’s best to wait until after your post-natal checkup before diving into a more strenuous regime. Even then, go easy on yourself.

What are the benefits of postpartum exercise?

You’ve probably heard about women “bouncing back” after having a baby, and you might feel under pressure to regain your pre-pregnancy body. But, hang on a moment – your body has made and birthed a human being. That’s pretty incredible, and of course you won’t be the same afterwards as you were before.

Instead, postpartum fitness should be about giving you the strength you need to feel great about yourself post-pregnancy, and to stay strong and healthy as your baby grows.

“Many women don’t feel like themselves after having a baby, and that’s normal,” says Dorota. And with exercise being one of the best things you can do to boost your mental health and self-esteem, it’s a no-brainer that it can help you feel like your best self after having a baby as well.

Working on your core strength also helps to protect your back, hips and knees, adds Dorota, explaining that your back and joints will be weaker after giving birth, and more prone to injury.

What’s the best postpartum exercise?

Even once you get the all-clear to start exercising, it can be hard to know where to start and what to focus on. Dorota is an advocate for keeping things simple: “Go back to basics – work on the core and pelvic floor, using simple exercises,” she says.

Among the postpartum exercises Dorota recommends is this: “Start in a seated position, keep your back straight and, one at a time, pull your knees up towards your chest,” she says. “It’s harder than it sounds after giving birth, but works your pelvic floor and deep core, while being low impact.

When it comes to starting up postpartum cardio, less is more, explains Dorota, who recommends starting with 10-15 minutes of gentle cardio, up to three times a week.

A fit ball or exercise ball is a new mum’s friend, too.

“Lie on your back, with the legs and arms lifted at a 90 degree angle,” suggests Dorota. “Place the ball between your knees and hands and slowly lower your left arm and right leg to the floor, before returning to the starting position. You have to engage your pelvis and deep core muscles to keep the ball there and control your limbs. Then repeat on the other side.”

The most important thing to remember is to take your time, and not feel pressured to rush into more than your body is ready for. Good things take time – you spent nine whole months growing your baby after all.

“At Ellie’s Gym, you can even bring your baby with you if you need to.”

“To strengthen your pelvic floor and core take six to seven weeks,” points out Dorota. “That’s when you’ll start to feel a difference.”

Postpartum exercise: what to avoid

Dorata warns against focusing on the ‘traditional’ abdominal exercises, like crunches and sit-ups, because of their tendency to exacerbate diastasis recti – the separation of your stomach muscles, which is common during pregnancy.

“When you’re pregnant, your muscles spread, and after you give birth it takes time for them to contract and come back together,” says Dorota.

Should I get a personal trainer?

You can do postnatal exercises at home, or join a class, but if you want to get the most out of your postpartum fitness, and avoid making mistakes that could hamper your progress, consider working with a personal trainer (PT).

“A PT can observe you from every angle, to keep your posture and technique right,” says Dorota. “A PT can also adjust exercises if needs be, and will know when you can push for more.”

If a large, busy gym is the last place you feel like being as a new mum – and that’s totally understandable – check out private training studios, like Ellie’s Gym.

“It’s one-on-one with your trainer, so less intimidating, and we can work the session around you – if you need to take a break or go to the loo, that’s fine,” says Dorota. “At Ellie’s Gym, you can even bring your baby with you if you need to.”

So if you’re a new mum feeling overwhelmed by the prospect of postpartum exercise, or desperate to gain fitness, Ellie’s Gym is the place to be.