Postnatal Exercises You Can Do After Pregnancy

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Postnatal Exercises You Can Do After Pregnancy

Postnatal exercises can help you recover, make you stronger and even improve your mood. If you’re eager to get moving, you might be wondering when it would be safe to return to exercise. While every pregnancy is different, if you were able to have a healthy childbirth without complications, you may be able to get back to it as little as 1 week. Provided you are feeling good about it and your doctor approved of it of course. Here are some postnatal exercises you can do to recover and get back into shape:


Pelvic floor exercises (also known as Kegels) are a very common recommendation a doctor can give during pregnancy. This is because Kegel exercises really help strengthen your pelvic muscles. To begin, find an exercise mat (preferably the soft and durable Sup-R Mat®) and lie on your back with your knees bent, pointing towards the ceiling. Then, lift your pelvis up off the ground and tighten those pelvic muscles. Hold this position for 10 seconds and you are done! You can do this simple exercise throughout the day if you would like.

Swiss Ball Bird Dog Holds

The Swiss Ball Bird Dog Hold is an exercise that can help with stability, posture, and low back pain. This can be extremely helpful, especially after childbirth because lower back pain can be very common. Before you start, be sure to select a CanDo® Inflatable Ball that you like because you will need it to perform this exercise. To begin, lay down on top of the CanDo® Inflatable Ball. Make sure that your torso covers the ball and that your body is in a straight line, with your palms flat on the floor and toes touching the ground. Then, look down at the floor, lift and straighten your left foot and right arm at the same time. Hold this position for around 2 seconds before returning to the starting position and doing the same thing on opposite sides. Do this full set for a total of 20 times.

Swiss Ball Glute Bridge

Another exercise you can do with your CanDo® Inflatable Ball is the Swiss Ball Glute Bridge. This exercise is great for pelvic floor and core stabilization as you work on your abdominal muscles, glutes, quadriceps, and hamstrings. To begin, lay your back flat on the ground, with your knees bent, and inflatable ball by your feet. Then, place your feet flat on the ball and raise your hips into the air. Make sure you are using your glute and hamstring muscles to assist. Hold this position for a few seconds before returning to stating position. Do these 10 to 20 times to complete the set. You can perform up to 3 to 4 sets.

Every delivery is different, so it is important to check with your doctor first before starting any workout program after giving birth. If you had no complications and are feeling ready to go, you may want to consider some of these exercises to start you off. They are meant to ease you back into exercising, so you strengthen muscles, boost your mood, and prevent any low-back injuries.

To check out our CanDo® Sup-R Mat®, click here.

To check out our selection of CanDo® Inflatable Balls, click here.

Article written by William Graves.