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Postpartum exercise helps you heal by strengthening your core and pelvic muscles, reducing backache and bladder leaks, boosting your mood, helping with post-baby blues and combating fatigue.
Make sure to get cleared by your doctor first and start slowly.
Bird dog
Get on all fours, making sure your body is squared. Raise your right arm and left leg until parallel to the floor, keeping knees and elbows locked. Lower to the ground and alternate.
Kneeling side plank
Start on all fours,keeping your core engaged throughout. Reach your left arm under your right armpit then rotate left and up to ceiling, simultaneously lengthening your left leg back and out. Finish on one side and then alternate.
Chair squat
Stand infront of a bed or chair. Raise your arms in front of you, parallel to the ground, then lower into a seated position. Keeping your feet down throughout, rise back up into a standing position. Repeat.
Glute bridge
Lie on your back with palms down, knees bent and feet flat on the floor. Raise your hips towards the ceiling until your body is in a straight line from shoulders to knees then lower. Repeat.
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