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Breathing & recovery

Postnatal exercises

Based on the exercises UK pelvic health physiotherapists teach new mothers. It suits the first days after a vaginal birth or a caesarean, if you feel up to it. Move gently and keep breathing, and stop if anything hurts, pulls on a wound, or brings on heaviness, leaking or heavier bleeding.

25 minBeginner12 movesA bench or box · Cardio machineAbs · Pelvic floor · Glutes · Hip flexors · Hip abductors · Back
Follow along: a timer, a cue and the next move, one step at a time.

Breathe and connect (sitting, or lying on your side)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoSit, or lie on your side if you're soreHarder: Roll-up (Pilates)
  2. Pelvic floor exercise (Kegel)10 slow holds of up to 10 s
    Beginner · Pelvic floorWait until any catheter is out. Fewer is fine at first: stop when the muscles tire
  3. Pelvic floor exercise (Kegel)10 reps: quick squeezes
    Beginner · Pelvic floorSqueeze and let go straight away
  4. Side-lying tummy draw-inup to 10 holds of 10 s
    Beginner · Abs · 3D demoGently draw your lower tummy in and keep breathingHarder: Bird dog, one limb at a time

On your back (knees bent, head on a pillow)

  1. Pelvic tilt into bridgeup to 10 reps
    Beginner · Glutes, Abs, Hamstrings · 3D demoTilt only: flatten your low back, hold 3 s, release. Add the small bridge when the tilt is easyHarder: Glute bridge
  2. Supine heel slideup to 10 reps each side
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoDraw up your pelvic floor first; breathe out as the heel slidesHarder: Hip Windshield Wipers
  3. Bent-knee fall-outup to 10 reps each side
    Beginner · Abs, Adductors, Hip abductors · 3D demoOnly as far as your pelvis stays stillEasier: Supine heel slideHarder: Dead bug heel taps
  4. Knee fold5 to 10 reps each side
    Beginner · Abs, Hip flexors · 3D demoFloat one knee up to a right angle and back down, the pelvis stillEasier: Supine heel slideHarder: Dead bug heel taps
  5. Chest lift (Pilates curl-up)up to 10 reps
    Beginner · Abs, Neck · 3D demoLift your head only at first. Skip it with neck pain, or after a caesarean until the wound is comfortable. Stop if the middle of your tummy domesHarder: Single-leg stretch (Pilates one leg stretch)

On your side

  1. Clamshell10 reps each side
    Beginner · Hip abductors, Glutes · 3D demoPillow between the kneesHarder: Lateral band walk

On all fours (optional)

  1. Cat-cow6 to 8 slow reps
    Beginner · Back, Abs · 3D demoSmall range. It eases a stiff back from feedingHarder: Half lord of the fishes (Ardha Matsyendrasana)

Standing and walking

  1. Sit to stand from a chair8 to 10 reps
    Beginner · Quads, Glutes, Hamstrings · 3D demoTighten your pelvic floor and breathe out as you standHarder: Bodyweight squat
  2. Treadmill walking10 min
    Beginner · Quads, Calves, Glutes · 3D demoOutdoors with the pram is ideal, handles at elbow height. Add a little each dayHarder: Treadmill jogging

Tips

  • Little and often: the floor exercises can be done once to three times a day. Start with fewer repetitions and build up.
  • Stop and contact your midwife or GP if bleeding gets heavier or comes back, a wound becomes red or sore, or you feel unwell.
  • Leaking, a heavy or dragging feeling, or a bulge are common but treatable: see a pelvic health physiotherapist.
  • When this feels easy, usually after about 6 to 8 weeks, move on to the beginner home workout or beginner Pilates. Running and jumping usually wait until at least 3 months, and until hopping and jogging on the spot feel fine.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

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Questions people ask

How long does the postnatal exercises take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, Cardio machine. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 2 of its 12 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.