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7 Ways to workout for new mums

7 ways to workout for new mums

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Try one (or all) of the following 7 activities that are perfect for new mums when getting back into exercise.

Returning to their pre-pregnancy shape and weight can be a priority for many new mums.

And while there are numerous benefits associated with moving more, it's important that you chose the right activities that gently ease your body into yummy mummy status.

Fortunately, there are enjoyable and varied exercises you can include as part of your training program, some of which can even involve your new baby / training partner.

Not sure where to start? Try one (or all) of the following 7 activities that are perfect for new mums when getting back into exercise.

Stroller walking

Push those post-pregnancy kilos aside while spending time with your baby. It’s a great way to get out of the house and burn extra kilojoules. The inflated tires give your baby a smooth ride, yet make it comfortable to really power along. As your fitness improves, try jogging, or pushing the stroller up a few hills to increase the intensity.


Because water supports your weight, there are not many better activities for new mums than swimming for fun, fitness and fat loss. It's a gentle yet effective way to ease back into exercise. Increase your swimming speed over time, or even consider an aqua aerobics class.


With its strong emphasis on abdominal core training and pelvic floor strengthening, Pilates uses a range of movements and breathing patterns to challenge your body.

Not only will it tone, strengthen and stretch your muscles, it can also improve your posture and prevent back pain.


Cycling is a great option- it's low impact exercise and you can burn a significant amount of kilojoules while strengthening and toning your legs and glutes.

Include short bursts of speed to increase the difficulty, and accelerate your results.

Indoor circuits

Short bodyweight circuits allow you to exercise at home while (fingers crossed!) the baby sleeps.

Include exercises such as push-ups, tricep bench dips, sit-ups, squat jumps, lunges and calf raises.

You can alternate these body weight exercises with skipping, step-ups or a piece of exercise equipment (treadmill etc.) depending on what you have available.


Dancing is a fun way to elevate your heart rate and move your whole body. Put on a few of your favourite tunes and make your lounge room into a dance floor.

You could even bust a few moves with bubba.  


Stretching is a vital component of health and fitness.

Yoga increases muscular flexibility while also helping you to focus on deep breathing and relaxation. Take it easy at the start, and look for classes of DVD programs that consider the special needs of mew mums.

What exercises do you feel can best help get your pre-pregnancy body back?

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thanks for these wonderful ideas