Just Had A Baby? Don’t Sweat It

mum, mother, baby, newborn, postnatal, exercise, pelvic, floor, muscles

So here’s the situation: you used to be really into your exercise, religiously attending the 7pm tuesday spin class with your girlfriends, never missed your 1-2-1 saturday morning yoga and even made it to the gym before work. And then your life drastically changed. You fell pregnant. What is meant to be the most exciting time of your life, your body has now changed. You’re constantly tired, you’ve got stretch marks, you’re craving unhealthy food and your exercise schedule has gone out the window. Roll on 9 months and you’ve got this perfect little person but your body just doesn’t feel the same as it used to.

Experts say you can start exercising after giving birth as soon as you feel up to it. However, it’s ideal to wait at least 6 weeks before you start any high-impact exercise such as aerobics, running or zumba (C-Section mums – this might be a little longer so talk to your GP first).

As a result of pregnancy, your lower back, core abdominal muscles and upper body may be weaker than they used to be, so we don’t want any post-natal injuries. Here are some exercises we suggest you take up after giving birth to start getting your body back into shape.

1. Pelvic Floor Muscle Exercises (Kegel Exercises)

Aim: To help strengthen your muscles “down there”

  • Increases your bladder control
  • Supports your vagina, uterus and bowel
  • Helps to heal any damage by increasing blood supply to the area

You can do this exercise lying down, sitting or standing, anywhere and at any time – even while you’re watching TV:

Use your pelvic muscles to squeeze around your area “down there”, hold for 10 seconds, and then relax. Repeat for 10 reps, 4-6 times a day until your muscles get tired.


Pelvic Floor Muscle Exercise

2. Head Lifts, Shoulder Lifts and Curl-Ups

Aim: To strengthen your back muscles and tone your tummy and abs

Head Lifts – lie on your back with your arms along your sides and bend your knees. As you exhale, slowly lift your head and neck off the floor.

Head lifts

Shoulder Lifts – same as above but slightly harder. As you exhale, raise your head and shoulders off the floor reaching your arms and hands toward your knees.

Shoulder lifts

Curl-ups – once you can do the first two move onto this. Start in the same position as above but lift your torso until it’s halfway between your knees and the floor. Hold for 2-5 seconds.


3. Yoga

Aim: to keep toned and stay flexible

Postnatal yoga uses movement, balance and relaxation to allow your body to recover from pregnancy and birth. Watch to get some ideas.

  • Helps build up strength in the spine
  • Restores the body towards full core strength
  • Helps ease the effects of other heavy lifting (eg car seats)

4. Walking with your baby

Aim: Ease yourself into a fitness routine

Start with an easy stroll and work your way up to a pumped-up power walk. You can even bring little bub along with you in a front pack that will add extra weight and increase the benefits of the walk. You might want to even add in some lunges along the way!

The baby glider – Lunge whilst holding your baby close to your chest will help strengthen your legs, back muscles, and core. Repeat 8-10 times on each side.

The baby bouncer – Side lunges instead of forwards and add a squat to make it harder. Repeat 8-10 times to each side.

Walking with baby in a front pack

We have a range of highly qualified trainers who specialise in post-natal workouts to ensure you are given the best care. We know you are now really busy with your little one and time-restrained which is why our trainers can come to you and workout in your living room whilst the baby has a nap!

NEW! Running, Stretching and Pre & Postnatal Workouts

TruBe are excited to reveal that we have added THREE new services which are now live on our website and app! We now offer running and stretching workouts as well as pre and postnatal workouts.


couple running

One of the most popular types of exercise, running is a great way to improve your  and cardiovascular fitness whilst burning a high amount of calories. Whether you are training for your very first 5k, have an upcoming marathon or just want to start jogging, TruBe running sessions will help get you there. Our trainers will be with you every step of the way whilst you run, motivating you and helping you to improve your endurance and technique. Additionally our trainers provide guidance and tips on how to avoid ‘the wall’ during a marathon race, and prepare you mentally and emotionally.


Two people stretching

Stretching helps to improve flexibility and range of motion. Our expert TruBe fitness trainers will show you a variety of different types of stretching to target specific muscle groups. If you have an injury or are looking to improve your mobility, stretching can aid the process allowing you increase your range of movement and improve any restrictions. Your TruBe stretching session will cover both dynamic and static stretches, and develop a personal stretching program that complements your exercise goals in the comfort of your own home or private space.

Pre & Postnatal:

Pregnancy workout

There are multiple benefits of keeping healthy, mentally and physically, during pregnancy and as a mother. Our TruBe expert trainers will provide a full body programme of exercises for pre and post pregnancy, and with our on-demand service, are able to workout alone in the comfort and security of your own environment. During your pregnancy, you stay toned, comfortable and active whilst post pregnancy working the body safely back to its full range of movement and strength again.

Book your session here!

Don’t forget we also offer a range of workout disciplines such as personal training, kickboxing, boxing, pilates and yoga. Search our network of expert trainers and send a request in seconds!

We’re excited about this new developments, and as always, we welcome your suggestions.