Fitness for Mum

A Fitness Routine For Mums

Here’s a great routine to get you started towards your goal of being a fit and healthy parent. For those new mums who are starting to exercise after delivery of your baby it is essential that you get the all clear from your doctor or health care professional before commencing any physical activity or exercise program.

If you had a caesarean birth or any complications, your recovery may take longer. Be patient and don’t expect your tolerance to be the same as for other new mothers. Generally you can start exercising six to eight weeks after a caesarean section.

Don’t forget your pelvic floor either. It’s important to focus on the inner muscles first, before concentrating on a general fitness program. To keep these muscles working well, make pelvic floor exercises part of your routine for the rest of your life. You can start during pregnancy and continue after birth. Sit and lean slightly forward with a straight back. Squeeze and lift the muscles as if you are trying to stop a wee.

The number of exercises (or repetitions) that you can do will vary depending on your level of fitness and how long since your baby was born. Start slowly and aim to build up to a full routine like the one below after about a month or so. Work at your own pace and remember, it’s important to build up gradually and not go too hard or too fast. Take regular water breaks to stay hydrated and enjoy the outdoors with your baby.

After a caesarean birth, this work-out is not recommended, and it is also advised to avoid leg raises, front planks, running, jumping, step ups, heavy overhead presses, heavily weighted exercises and anything with direct downward pressure on the pelvic floor, such as a barbell back squat. Be sure to take the advice of your health care professional and gradually increase activity at a pace that suits you!

Equipment Required

  • Pram and Baby
  • Towel or Mat
  • Bottle of Water
  • Hat and Sunscreen


Ideally, walk to your exercise destination if it’s not too far, if not start out with 2-3 laps of your local oval or park. The pace will depend on your current level of fitness but it must be a little quicker than a casual stroll. You are aiming to get your heart rate up higher than normal. Finish the warm-up near a seat or bench; if there are none around a nice flat area of grass will do.


Squats (3×15 repetitions)

  • Place your heels hip distance apart, chest up, arms in front with fingers resting lightly on the handle of your pram or bench for stability. Feel your heels pressing into the ground.
  • Now pull your abdominals in tight and squeeze your buttocks together.
  • Slowly bend your legs as if you are about to sit on a chair and lower your buttocks.
  • Go as low as is comfortable (you should feel it in your thighs and buttocks).
  • Hold the squat for a second or two before pushing up. Remember to keep your tummy muscles turned on through out the exercise.

Push-Ups (3×10 repetitions)

  • You can do this down on your towel or leaning on the bench.
  • There are two options here; on your knees (a little easier) or on your toes (a little harder)
  • Place your toes/knees hip width apart and your hands (palm down) under your shoulders. If you’re leaning against the bench you will be up on your toes.
  • Pull your tummy muscles in tight and keep a flat back
  • Now simply allow your chest to move downwards by bending your elbows and then push up again.

Cat stretch (3×10 repetitions)

  • Using your towel, place your hands and knees hip width apart.
  • Start with a flat back then try to lift your navel as high as you can (arch your back like a cat), using your abdominals to stretch your spine
  • Hold this stretch for a second or two and slowly release making sure that you keep your tummy muscles turned on.

Sit-Ups (3×10 repetitions)

  • Lying down on your towel, place your feet flat on the ground (hip width apart) , knees bent, hands on the side of your head
  • Now pull your tummy muscles in and use them to curl your shoulders off the ground. You don’t need to lift them very far, concentrate on feeling your abdominals work.
  • Hold for a second and slowly return to the starting position.

Cool down

Walk a couple of laps of the oval to complete a 25-30 minute workout.

Finish with some stretches like calf stretch, hamstring (back of thigh) and quadriceps (front of thigh).

For more information see Women’s fitness or Parenting .