Exercise after giving birth

When you feel ready, start some gentle exercise to help your body recover. This will also help you feel better.

It is normal that you will sleep less when looking after a new baby and you will be tired. Try to rest when you can and to get some exercise every day.

Try to:

• exercise slowly - try 30 minutes per day
• go for walks with your baby or family
• do stretches or gentle yoga at home
• garden or do household chores
• exercise your pelvic floor.

Pelvic floor exercises

Hidden muscles keeping your body in shape: the pelvic floor

The pelvic floor is one of the most important muscles in your body, holding the bladder, uterus and bowel in place. Strong pelvic floor muscles can help make birth and recovery easier.

1 in 3 women leak urine after having a baby when they sneeze, laugh, cough, or exercise. Doing regular pelvic floor muscle exercises can help prevent problems in future pregnancies and as you age.

Aim to do 10 second squeezes, 10 times, 3 times each day

How do I do pelvic floor muscle training?

• Squeeze the muscles around your anus and vagina at the same time. Lift them up inside. You should feel a lift each time.
• Hold the squeeze for up to 8 seconds. Then relax for 8 seconds. If you can’t hold for 8, just hold for as long as you can
• Repeat the squeeze and relax 10 times. This is 1 set.
• Do 3 sets of 8 to 12 squeezes each per day while lying down, sitting, or standing.

Check out the Continence Foundation website for general exercise tips and information on how to exercise your pelvic floor muscles.