How does a new mother create a strong, healthy post baby body? The most important thing is not to think about this as ‘going back to your pre-baby body’. Think of this as finding a ‘new strong you’. Your body has been through a lot and it’s time to think about healing and strengthening and creating a strong body for what’s ahead.

Here are a few tips to get you started before you even think about exercise. Yes, exercise is important, and we’ll come to that. But get the foundations right first:

Turn off the noise

If social media or TV is becoming triggering and making you feel less than perfect, switch it off. The Kardashians, Love Island, et al are just not helpful, not relatable, and not real! Please be mindful that you just grew a human in your body. You grew a new organ (the placenta), your ribs, hips and pelvis shifted! It’s beyond bananas what your body has just done. So, focus on generating a little gratitude and relaxation for your body – it’s an important part of the healing process.

Breathe

Proper breathing pre/post natal is one of the ultimate ways to find you and your body again. Focusing on strengthening your breath connection creates a stabilised and better supported overall wellbeing. Here is a gentle reminder of what has happened in your body while carrying a child. As baby grows, all of your internals get shifted, squished and jumbled around in your body. This is why many new mothers experience leaking urine, abdominal separation and severe lower back pain. Focusing back in on your breath will help to heal your internals and calm your nervous system that has been and is still overly stimulated.

Aim for full, deep inhales and exhales to truly fill your lungs to capacity. You want your entire midsection to breathe, opening like an umbrella and then closing back up. There are several core and floor conditions (including incontinence, pelvic organ prolapse and diastasis recti) that may be managed using this technique. It is incredibly effective at activating and strengthening your inner core—your diaphragm, innermost abs (transverse abdominals) and pelvic floor—during pregnancy and it is one of the first exercises you can do after childbirth to begin retraining your core muscles. Be aware that focusing on your breathing is a huge task and very challenging.

Make your home your gym

One consequence of the pandemic restrictions is that working out at home is bigger than ever, and it is absolutely a perfect fit for a new mother, a full-time mother, full-time mother/full-time working mother. It’s a great fit for the entire household. You can start out simply, with no equipment, and then over time invest in resistance bands, hand weights, a kettle bell and one of my personal favourites, a pilates playground ball. I have some fab, quick, effective workouts on my Bizzimumzi YouTube channel and you will find some of my favourite moves listed further below.

If you’re wondering how a home gym with no equipment looks, here are my favourite quick and highly effective workout moves that require no apparatus.

Please note: if you do have any concerns with your pelvic floor, prolapse, or are early postpartum, you should definitely check in with your Women’s Health Physiotherapist before beginning any exercise routine.

Lunges

Lunging is an amazingly functional movement. We frequently lunge in the lounge room to grab things on or near the floor, in the kitchen to get to the lower cupboards, picking up the washing, picking things up from the floor. You are most likely lunging incidentally daily.

Clam

A glorious pilates move that really sizzles into the glutes, inner/outer thighs, and switches your abs on as a bonus.

Standing kick-back

I’m a huge lover and advocate of all Barre moves. They truly get into the nitty-gritty of your body. The traditional standing kick-back gives you a full body burn by switching on so many muscles all over.

Bridges

This movement is a wonderful way to strengthen the hamstrings and glutes while increasing the flexibility of the front of the leg. Also, when activated properly you will feel support from your pelvic floor.

Don’t be afraid to split up your workouts during the day or even schedule it in a way that it incorporates the kids. Your walk to the playground pushing the stroller or chasing after your toddler on their scooter is part of the fitness plan. It counts! If you pass a bench on your walk, add some incline press-ups or tricep dips. These little burst of movements play a huge part in your recovery and strengthen your body to find a ‘New Strong You’.

ABOUT THE AUTHOR

Ashley is a mom, founder of the Bizzimumzi podcast, and Define London fitness studio. She is a former Broadway performer and celebrity trainer. Through Bizzimumzi Ashley has created a welcoming community to share the highs and lows of parenting, and inspire others to feel empowered in their journey. Ashely believes the most perfect picture of parenting is simply when you are trying your best. Bizzimumzi is a safe space that helps parents to inspire, educate and support each other to be the best parent they can be.

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