Squatting (knees bent and back straight) rather than stooping to pick things
up from the floor will help to strengthen your thigh muscles.
High impact and high intensity exercise after birth
No matter how fit you were before your pregnancy, try and avoid attempting high
impact exercise until at least three months after the birth of your child. After giving birth
your back and core abdominal muscles are likely to be weaker than before
pregnancy whilst your ligaments and joints will be less firm, increasing the risk of your
ankles, knees, hips, pelvis and spine buckling under impact. Added to which your
pelvic floor will also have been weakened by the weight of your baby so if you run or
jump, pressure is exerted on these muscles which may cause stress incontinence.
If you find that you are having incontinence problems, ask your GP for a referral to an
obstetric physiotherapist.
Be realistic
Try not to feel pressured into doing too much too soon when it comes to exercise after
having your baby. If you overdo it, you're likely to feel run-down and take longer to
recover from workout sessions.
Every mum's recovery will be different so avoid comparing yourself to others. It can
take up to 12 months to return to the shape you were before pregnancy so set yourself
realistic goals, listen to your body and take each day as it comes.
Further information
NCT's helpline offers practical and emotional support in all areas of pregnancy, birth
and early parenthood: 0300 330 0700.
You might find attending one of NCT's Early Days groups helpful as they give you the
opportunity to explore different approaches to important parenting issues with a
qualified group leader and other new parents in your area.
You might also like to try one of our NCT Mother and Baby Yoga, which are friendly
yoga inspired sessions for mums and their babies. The classes are a great way to get
back into exercise after the birth of your baby.
NHS Birth to Five guide offers information on Health and Fitness for new parents.
Organisations such as The Guild of Pregnancy and Postnatal Exercise and the YMCA
can help you find organised exercise classes in your area. Many gyms and leisure
centres offer classes for new mothers, and either allow you to bring your baby along, or
offer a crèche facilities.
NCT Mother & Baby Yoga is now running in the Newbury area on Tuesday mornings
10-11.30am (term time) in Coronation Hall, Kintbury. Places are restricted to keep the
group small and interactive, so please contact Jude on 07786 273349 or
[email protected] to find out more or to book a place.
NCT Newbury & District
NCT Mother & Baby Yoga is now running in the Newbury area on Tuesday mornings
10-11.30am (term time) in Coronation Hall, Kintbury. Places are restricted to keep the
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