Becoming a mum can be a whirlwind of joy, chaos, sleep deprivation and hormone upheavals, and the idea of slipping back into your pre pregnancy clothes is a distant dream!
NHS Advice for recovering after childbirth – whether vaginal or C-section – requires a focus on pelvic floor health, nutrition and gradual exercise. The timeline for resuming activities differs: start gentle exercises around 6 weeks after a vaginal birth with GP approval, and 12 weeks after a C-section, with GP approval.
Your pelvic floor is the foundation of everything. The most important thing you can do is to strengthen these muscles, which is crucial post-birth, as they support your core, improve posture and reduce risks like diastasis recti (abdominal separation) and back pain. A strong pelvic floor engages deep muscles, such as the transverse abdominis, acting like a natural corset to flatten your abdomen and enhance core workouts. Start pelvic floor exercises as soon as you feel comfortable, regardless of delivery type.

Pelvic floor exercises (Kegels)
1. Squeeze your pelvic floor as if stopping urine mid-flow, hold for 5-10 seconds, then relax.
2. Imagine your pelvic floor as a lift moving from floors 1 to 4.

3. As you gain strength, incorporate the lift-and-lower technique into your routine.
4. Lift (squeeze), hold for 3-5 seconds, then lower (relax) as if descending from floor 4 to 1.

Aim for three daily sessions of 10 repetitions per exercise. Be patient – improvements can take a few weeks of regular practice.
If you experience issues with your pelvic floor, abdominals,or back, consult an obstetric physiotherapist.

These specialists focus on women’s health during pregnancy and postpartum, offering tailored guidance to support recovery. You can be referred by your GP or opt for private treatment.

Postnatal exercise
Incorporate these gentle exercises to rebuild strength, starting when you feel ready and with medical clearance.

1. Gentle movement/dance (2-3 minutes): Warm up and loosen your body with light movement.
2. Modified press-ups (1-3 sets of 10 repetitions): Use a wall, tabletop, or desk. Bend your elbows to lower your body, then push up. This gently strengthens your upper body and core.
3. Pelvic tilts (1-3 sets of 10 repetitions): Lie on your back with knees bent. Tighten your abdominals, tilt your pelvis upward and press your lower back into the floor. Hold briefly, then relax. This strengthens the abs and stabilises the pelvis.
4. Glute bridges (1-3 sets of 10 repetitions): Lie on your back, lift your hips and squeeze your glutes. This targets the glutes and core while easing back pain.
5. Walking: Start with short strolls and progress to brisk walks. Walking with a pram adds resistance, boosts fitness, enhances mood and helps bond with your baby.

• Week 1: Three 15-20 minute walks with good posture.
• Week 2: Four 20-25 minute walks, adding inclines.
• Week 3: 25-30 minute walks with brisk intervals.
• By Week 6: Aim for 40-45 minute walks, six days a week, incorporating light jogs if ready. Always warm up, cool down, and stay hydrated.
   

Postnatal hormones & caution
The hormone relaxin, which loosens ligaments for birth, can linger for weeks or months postpartum, potentially causing joint instability and long-term injury. Doing too much too soon can result in bleeding (after you have stopped). This is an indication that you need to slow down and rest. The NHS advises that rushing into exercise may lead to injury, so listen to your body and prioritise gentle movement and self-care.
And finally, please don’t put additional pressure on yourself by trying to get your pre-baby body back quickly. We are all different (it took me 2 years to get back to normal). You have been through a great deal, both physically and mentally; you are amazing!

Sarah Maxwell is a multi-award winning Lifestyle Wellbeing and Fitness coach. You can find her at sarahmaxwell.com
Get in touch via email at sarahmaxwell@mail.com
and on social
@sarahmaxlife