Post-pregnancy exercises

START slowly. Don’t start strenuous exercise until six to eight weeks after a straightforward vaginal birth, or three months for a C-section. Walking is a good way to start building up your activity levels, while Pilates helps you to focus on your breathing, core activation and alignment. And don’t forget your daily pelvic floor exercises.

TWO EXERCISES FOR CORE STRENGTH TRANSABDOMINAL ACTIVATION:

to engage your core, lie on your back, knees bent with feet flat on the floor. Place your hands on your lower abdomen either side of your belly button. As you breathe out, engage and tighten the muscles underneath your hands in your lower abdomen, drawing the belly button down to the floor. Hold for up to 10 seconds and relax. Build up gradually until you are repeating this 10 times, three times a day.

This exercise can start the day after you give birth. Progress to standing when you feel able.

SUPERMAN: adopt the four-point kneeling position, ensuring your hands are directly under your shoulders and knees under hips. Engage your core as in the exercise above, then start by slowly straightening one arm forward at a time. Ensure there is no movement throughout your core and that your hips and shoulders remain still and level. Repeat this by extending each leg behind you, making sure your foot does not go higher than your hips. Progress to alternate arm and leg lifts, but only when single arm or leg lifts becomes easy. Do 10 reps each arm and leg daily.

If you notice any bulging or “doming” of the abdominal muscles throughout any of these exercises, seek the advice of a specialist physiotherapist.

West Sussex-based Justine Elliott is a clinical lead physiotherapist with a personal clinical speciality in women’s (pelvic) health. Justine has owned horses all her life, and currently owns a six-year-old Holsteiner showjumper called Balou.