Top 5 Early Postnatal Exercises

These are my top 5 early postnatal exercises. See what exercises are best for new mums. Your regular exercises might not be the best things for you right now as your body has been through a lot over the past year with pregnancy and birth. 

Pregnancy and birth have a huge affect on your stomach muscles, your pelvic floor, your posture, on how you move and even how you breathe can be affected.

Starting exercise after having a baby can be difficult because you want to head back to the exercises you know but your postnatal body just doesn’t feel the same. 

You need to spend some time reconnecting to your body first.

I have 3 steps i’d like you to nail before you skip to the exercises.

Step 1. Breathing Check

Step 2. Pelvic Floor Lifts

Step 3. Core Connection

Then I will show you my favourite postnatal exercises. We use the first 3 steps in the exercises.

The first step should always be to check your breathing patterns and then we can move onto your pelvic floor before bringing it all together with core connection. So,  before we get to the top 5 postnatal exercises, I’m going to help you with those first.

The fab thing is that you can start your breathing, pelvic floor and core connection practice as soon as you feel ready. This will prepare your body for exercise down the line and will help you feel strong when you start your postnatal exercises.

Check out the videos and guidance below.

If you are not sure when you should start back to exercise then have a look at my previous blog post ‘When Can I Start Exercise After Having My Baby’.

I hope you find these videos helpful.

If you’d like a FREE GUIDE then you can download one here:  FREE POSTNATAL EXERCISE GUIDE

Love Manda xxx

Breathing Better

Follow me in this video and just check how you are breathing, don’t worry if you need to practice breathing the best way, it’s a really nice thing to do morning and night in bed. Taking deep breaths will help calm your mind.

Pelvic Floor

Grab a cuppa for this video, I’m going to help you find your pelvic floor, I have a few ways to think about it as everyone feels it differently. 

Now that your breathing right, we can layer on some pelvic floor lifts to the breathing in bed, morning and night.

Core Connection

I explain in this video how you can practice some core connection.

The reason we do this and the above 2 steps before exercise and during exercise, is because your whole core: (abs, deep stomach muscles, back muscles, diaphragm and pelvic floor) have been affected by pregnancy and childbirth.

You may not have the automatic bracing or stiffening that you had before, this protective stiffening keeps you safe whilst lifting, pushing, pulling etc. So we need to do this during exercise to ensure we have it. 

Doing it this way means we will be controlling the pressure so that the force from moving doesn’t push down onto your weakened pelvic floor muscles or into your weakened stomach muscles (especially if you have a diastasis – you can check this with me here).

I hope that makes sense, if you have any questions, please get in touch anytime.

Mini Band Side Steps

I love using mini bands! This one works the gluteus medius, this can often need working in the postnatal period. A weak glute med can leave you with knee pain.

You will love the booty burn from this one.

Bridge Lift

Another one for the glutes, it’s a really nice one to include the pelvic floor lifts in for some functional core training! Reconnect and strengthen!

Band Rows

Don’t worry if you don’t have someone to help you with this, you can wrap the band around something sturdy.

Again this is a brilliant exercise to practice pelvic floor lifts with, you will really feel your core switch on as you pull the band, exhale and lift your pelvic floor. 

You don’t live life lying down (especially as a new mum) so doing these standing core activation moves is what you need! 

This one also strengthens up the upper back to help with the hunched posture and aches that often come in the postnatal period because you are carrying, holding and feeding a lot!

Box Squats

More functional work here. How often do you get up and down in a day??

Follow the pelvic floor lift coaching in the first video and do this throughout the day everytime you stand. You could be getting those core muscles stronger everytime you stand!

Superman Reach

Start with the first video and practice your pelvic floor lifts, you can then progress to the options in the second video.

This postnatal exercise is good for concentrating on that core connection and pelvic flooor lifitng.

Putting it all together

  • You can create a postnatal circuit with these exercises.

Do a circuit 3-4 x a week.


  • – 10 x Pelvic Lifts & Core Connection (Box Position)

Circuit: 40 seconds work and 20 seconds rest inbetween each move:

  • – Mini Band Side Steps
  • – Bridge Lift
  • – Band Rows
  • – Box Squats
  • – Superman Reach

Rest for 1 minute and then repeat the circuit 2-3 Times.

Grab Your FREE GUIDE Here:

Have you checked your stomach muscles?

You can check your stomach along with me here: