The 6 best exercises for new mums

After I had baby no.2, I was eager to step on the scale to see how much weight I had lost. I had gained a healthy 13kg during my pregnancy and knew that I should have lost more than just the weight of my baby.

But exactly how much does placenta, amniotic fluid and a baby weigh? To my disappointment, not as much as I hoped!

When I finally did step on that scale, I realised I was left with 7 of the 13kg I had gained.

Although It took me a while (1 year to be precise) to reach my pre-pregnancy weight, I am pretty pleased that I kept my promise to myself to eat right and exercise regularly. Of course, breastfeeding my baby helped me along as well.

As for exercise, mums like me should be able start a few weeks after a normal delivery, and a month or so after a C-section. In both cases, be sure to get your doctor’s approval before starting any form of exercise!

To help you get started, our friends at Vivafit Fitness Centre put together 6 exercises that will target post-baby problem areas. These exercises can be done in the comfort of your home and the only ‘equipment’ you will need is an exercise mat!

Wide squat

Areas targeted – Thighs (Quadriceps, Hamstrings, and Inner thighs) and muscles on your bottom (Gluteus)

How to – Stand with feet wider than shoulders and point toes and knees outwards. Bend knees, lowering your bum backwards until your knees make a 90 degree angle. Then return to your original position. Repeat 12 times.

Push Ups

Areas targeted – Chest, shoulders and arms

How to – Get into half plank position with knees on the floor as shown in the picture, with your hands under but slightly outside of your shoulders. Lower your body until your elbows reach a 90 degree angle. Return to the starting position. Repeat 12 times.

The ‘swimming’ exercise

Areas targeted – Those pesky stomach muscles (deep abdominals) and muscles on your bottom (Gluteus)

How to – Get down on your hands and knees and align hands with shoulders, and knees with hips. Extend one leg simultaneously with the opposite arm. Hold steady, maintaining the alignment and stability of your back. Repeat 12 times, alternating sides.

One leg lift

Areas targeted – This is an excellent exercise to target your tummy (core/deep abdominal) muscles.

How to – Lie on your back with knees bent and feet flat on the floor. Lift one leg until your knee is aligned with the hip, and lower the leg back to the initial position. Keep your lower back stable on the floor and keep a 90 degree angle between the leg and thigh when moving. Alternate with the other leg and repeat 12 times.

Side leg lift

Areas targeted – Tummy muscles and outer thighs.

How to – Lying on your side, bend the knee that is on the mat/floor 90 degrees to keep yourself stable, and stretch the other leg. Lift your other leg (the one that is NOT touching the mat/floor) to 45 degrees and lower it back to its initial position. Repeat 12 times then repeat with the other leg.

Shoulder bridge

Areas targeted – Tummy muscles (deep abdominals), especially good for toning pelvic floor muscles (Kegels) and muscles on your bottom (Gluteus).

How to – Lie on your back with knees bent and feet flat on the floor. Lift your bottom off the floor until you form a straight line between your shoulders, hips and knees, as shown in the picture. Then lower your bottom back onto the mat. Repeat 12 times.

Minoli Almeida

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