Fitbump's top 5 exercises for postnatal recovery

Your body has done the initial healing, you're re connected to your core and it's time to re-build whole body strength

I cannot convey the importance of following a specialist postnatal exercise program once you have begun the initial healing phase post birth. Whether its 10 weeks or 6 months after pregnancy; The postpartum body needs to be returned to function. If you take the time to help your body heal correctly and return to exercise safely, the long term benefits will far out weight the short term and your patience and commitment will most certainly pay off.

I have complied my top 5 exercises of choice when it comes to postnatal training, provided your diastasis recti is healed or is managed, these exercises can be done regularly and well beyond the postnatal phase as they are amazing for the female body.




let me say this in the most straightforward way - putting your physical and mental health at the top of your priority list is not an indulgence

Elevated single leg glute bridge (both legs on the floor for beginners and moving to single leg elevated to progress).

You should feel plenty of tension through your glutes and hamstrings. Ensure that you avoid tucking and rolling your pelvis – keep a neutral spine throughout the whole movement.




Side plank

You can drop your bottom knee to regress this exercise and care needs to be taken to ensure you’re breathing all the way through this hold.


Feet elevated glute bridge (doing this on a stability ball will progress the exercise so place feet on a fixed elevated surface to regress this exercise)

Again you should feel plenty of tension through the glutes and hamstrings when performing this exercise.



Back extension

A strong healthy back is needed for all the carrying that you will do as a mother. Daily movements such as picking the baby off the floor, moving and carrying the car seat (with your baby inside) require back , pelvic floor and core strength to avoid injury.


Donkey Kicks

Inactive glutes can be a common problem after pregnancy so taking the time to retrain this muscle group is a huge factor when it comes to retraining your pelvic floor and core. Keeping your hips even and really focusing on squeezing your glute is a must with this exercise.


Postnatal training needs to be done right to help heal the musculature system which has undergone a huge amount change and stress during pregnancy, labor and birth.

If you need more detailed information on training after pregnancy you can get in touch through the contact page or become part of fitbump online (simply click the join now button) and you will have access to the complete postnatal training series. If you suspect you have diastasis  or any type of pelvic floor or core dysfunction please get in touch as some of these exercises will not be appropriate.

Samala x