Exercise for new mums

It can be hard not to be depressed by images of celebrity mums snapping back into their post-pregnancy shape in no time at all. The good news is that, even without your own dedicated fitness guru, a few simple steps can gradually help you to regain your natural figure.

Start with gentle exercises

OK, limited sleep can dull your desire to get your running shoes on. But certain exercises will do you the world of good – emotionally and physically. As a new mum, it’s important that you start off with gentle exercises, and always wait until your six-week postnatal check-up before embarking on any formal exercise plan.

Good posture is vital. If you’re in a slouched position, your naturally weakened abdominal muscles are going to get even more flabby and inactive. Sit tall and upright, and invest in a curved pillow that will help you position the baby when you sit down to feed.

Remind your stomach muscles of their existence with a simple sideways lift – you can even do this sitting down while you’re feeding. Imagine you can draw your belly button in by five stages – zero is when your muscles are totally relaxed, five is when they’re tightly drawn in. Relax your shoulders and breathe naturally. Practise pulling in to level five, but only go back to level one. This exercise will help to shorten all those muscle fibres that have been lengthened by pregnancy.

Do those pelvic floor exercises! Whatever kind of birth you’ve had, these exercises are important for strengthening the hammock that supports the pelvic organs. Here's how you do them:

Try to tighten your muscles around your vagina - the best way of finding the right muscles is by trying to stop the flow of urine when you’re in the toilet. Once you've found the muscles, make sure you relax and empty your bladder completely. Contract the muscles upwardly and inwardly - this shouldn't feel like a bearing-down movement.

You should be able to hold a conversation at the same time, or try counting aloud while you're doing the exercises. Ensure you don't squeeze your legs together. Alternate between fast and slow contractions, and aim to do about 20 a day if you can.

Baby massage and mummy yoga. There are centres all over the UK that offer (often free) baby massage and mummy yoga classes. It’s a lovely way to bond with your baby.
Yoga teacher Franziska Rosenzweig says, “as well as being a fantastic way to de-stress, yoga helps to strengthen your pelvic floor and lower back, and improve nerve connection.”

Go for a good, old-fashioned walk with your little one. In fact, why not go as a family. Cocooning yourselves in the house after a baby is born (nice as it is!), can see dads gaining the odd pound or two as well. Fresh air and a brisk walk will make you all feel superb.

Try buggy squats. As you get stronger, you can fit the following exercise into your walk. Position your buggy in front of a park bench. Hold on to the handle and go to sit down, but stop just before you make contact with the seat. Do this gentle squat 10 times or so, to strengthen your abdominals and tone your legs.

Why not sign up to a Buggy Fit class? Bring your baby along and make friends with other mums while getting into shape. Find out more here. Your health visitor can also put you in touch with mums in your area, so you can push your babies round the park and chat as you get fit. Find out more here.

Try a postnatal exercise class, meet other mums and get back into the swing of exercise without having to join a gym – babies are warmly welcome to join in! Ask your health visitor about local classes.

Do some simple postnatal tummy exercises
• Lie your baby on a mat on the floor and kneel on all fours over her, with your heads aligned and looking into her face. Don’t let your head drop down. Relax your spine in a neutral position, not arched. Now pull your tummy in towards your spine. Repeat as many times as is comfortable.
• Lie down on the floor or your bed, with your knees up and feet flat, heels about a foot away from your bottom. As you exhale, tilt and lift your bottom off the floor. Repeat as many times as is comfortable.

Eat well and wisely. Now is the very best time to be eating healthily, especially if you’re a breastfeeding mum. “Breastfeeding uses 500 calories a day, so you need to eat 2,500 calories a day. If you do need to top up, don’t fill up with empty calories from refined foods,” warns Patrick Holford, nutritionist and author of Optimum Nutrition Before, During and After Pregnancy (Piatkus, £9.99).

Swap quick-fix snacks for slow-release energy foods, such as oatcakes and houmous. Wholegrain cereal or porridge in the morning will stave off mid-morning chocolate cravings. Baked potatoes make for a brilliant no-fuss meal and sweet potatoes are even better.

Drink plenty of water. This can help to aid milk production. Once your baby is older, and your body has had time to recover from pregnancy and birth, you can try some more vigorous exercises.