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Post pregnancy exercises


We have compiled 9 of the best post-pregnancy exercises sorted by intensity to get you into your pre-baby body fast! Consult your GP prior to commencing any exercises after birth, particularly before attempting any advanced exercises, and remember to always listen to your body.


Beginner: Kegels

Target: Pelvic muscles

Sit on a bench with feet shoulder-width apart, hands on hips. Contract your pelvic muscles, as if you're trying to stop from urinating, and stand.


Hold Kegel and return to bench, then release.


Do 1-3 sets of 10-20 reps.


Intensify: With back to bench, stand a foot in front of bench seat and bend elbows to clasp hands in front of chest. Lift leg straight in front of you a few inches off ground and bend right knee to sit down briefly on bench as you Kegel. Keeping left leg raised throughout, stand up immediately, releasing Kegel and pressing through right heel to straighten right leg. Do 12 reps. Switch legs, repeat.


Beginner: Floor Bridges

Targets: Hamstrings and butt

Lie on your back with knees bent, feet flat on the floor, arms by your sides.


Engage core and squeeze butt to lift off the floor, pressing heels into the ground.

Kegel at the top of the bridge, hold for three seconds, and slowly return to floor. Release Kegel at bottom of bridge.


Do 1-3 sets of 10-20 reps.


Beginner: Crunch Beat

Targets: Abs and legs

Lie faceup on mat with knees bent 90 degrees, legs lifted, calves parallel to floor.


Place hands behind head, elbows out, and crunch up, lifting shoulders off mat.


Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start.


Do 8 reps.

Intermediate: Forearm Plank

Targets: Abs, obliques, thighs, and butt

Get into plank position (abs engaged, back straight, forearms on floor, legs extended).