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Best exercises for new mums

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Exercise is probably the last thing on your mind as a new mum. With your new baby taking up most of your time, it can be hard to carve out a few moments just for yourself. While this is an incredibly exciting and busy time in your life, it’s important to move your body and look after yourself. However, going back to the workout routine you had before giving birth can put too much of a strain on your body. 

This blog will take you through some of the most popular exercises that new mothers can get started with. Don’t forget, you can always reach out to some of the best personal trainers in London who will help you to tailor your routine to your individual needs.

Postpartum yoga

Yoga is a great way to ease into exercise after having a baby. While some types of yoga are incredibly high-energy, it’s possible to stick to gentle positions and stretch your tired muscles after a long day. Not only will this benefit your body, but your mind as well. Yoga has the power to encourage mindfulness in your life, which can reduce stress and feelings of anxiety. It’s a good idea to attend a postpartum yoga class if you’re new to stretching, as your instructor will be able to guide you through all the moves safely.


If you’re not quite ready to try anything too challenging, walking will help your body to stay in shape without exerting your muscles too much. You can choose your pace as well as the distance you go, so there isn’t really any danger of over-exerting yourself. Make sure you stop and take breaks if you are feeling tired, or take along a friend or family member if you’re worried you might not feel very well while you’re out and about. Don’t forget, you can use your walking time to bond with your new baby too. Make sure you have a good-quality pram and take your little one out for a stroll to help them sleep or experience your local area.

Bodyweight training

Getting back into lifting weights after giving birth can be a bad idea, especially if it’s only been a few months. To try and maintain your strength and fitness levels you could take part in some bodyweight training instead. Using your own body to exercise is much less likely to result in injuries than lifting dumbbells, but remember that you can modify most moves to suit your current abilities. For example, if full press-ups are suddenly too much, then lower yourself down to your knees. Alternatively, you could practice press-ups against a wall if you’re really not feeling up to a full workout down on the mat.

Resistance bands are a great way to build up a tolerance to getting back to lifting weights again. An exercise resistance band set could be a great investment and can be used as part of a pilates routine or just as part of a quick workout while baby naps!


Swimming is one of the lowest impact exercises you can do, making it perfect for new mothers who are feeling a little more fragile than usual. Instead of doing laps in the pool, consider a water aerobics class designed for women who’ve given birth as a gentler introduction back into sports.

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