Expert Exercise for New Mums - Postnatal Pilates Theydon Bois, Epping and Essex

You've had your baby. Postnatal Pilates Theydon Bois

And you keep asking yourself when or if you're going to "get back to exercise" - but at the moment you're just trying to remember when you last had a hot cup of tea. And that’s okay! There’s no pressure.

The truth is that returning to exercise after pregnancy doesn't have to mean long workouts, gym memberships or complicated programmes. I can remember the thought of gyms after I had my eldest felt so far off my present reality - I didn't make it back into any sort of gym programme until he was 2. 

But I’ve learned - from making mistakes as a trainer (somehow expecting new mums to find 30 minutes to workout at the end of the day) - that some of the most effective postnatal exercises take less than 10 minutes and can help you rebuild strength, stability and confidence. 

As a Pilates teacher with over 20 years of experience working with pre and postnatal women, I've helped hundreds of mums safely return to exercise after having a baby.

So if you're in those early days, here are five of my favourite exercises to get you started.

Why Postnatal Exercise Matters 

Pregnancy changes your body in incredible ways.

Abdominal muscles stretch.

Pelvic floor works harder than ever.

Posture changes.

Hips and pelvis adapt to support a growing baby.

Before we think about running, lifting weights or high-impact exercise, we need to rebuild the foundations:

• Core strength and coordination
• Pelvic floor function
• Balance
• Hip stability
• Confidence

The good news? You don't need hours of exercise to begin making progress. Postnatal Pilates Theydon BoisExercise 1: Balance to Reverse Lunge

One of the first things I encourage postnatal women to work on is single-leg balance.

Why?

Because balance challenges your core, hips and pelvic stability all at once.

Start by:

• Standing tall
• Lifting one knee
• Stepping back into a small lunge
• Returning to standing

Move slowly and focus on control.

This is an excellent preparation exercise if you'd like to return to running in the future.

Exercise 2: Squat to Side Leg Lift

This exercise strengthens:

• Glutes
• Thighs
• Core
• Pelvic floor

Sit your hips back into a squat and then stand, lifting one leg gently out to the side.

The goal isn't how low you squat.

The goal is about maintaining good control and building strength through the hips and bottom.

Strong glutes are one of the best things you can develop after pregnancy.

Exercise 3: Shoulder Bridge

The shoulder bridge is one of my favourite postnatal Pilates exercises.

It helps strengthen:

• Glutes
• Hamstrings
• Pelvic floor
• Deep core muscles

Lie on your back with your feet hip-width apart.

As you breathe out, gently lift your hips.

Pause at the top and slowly lower.

Think about moving one vertebra at a time.

Exercise 4: Core Connection Exercise

Many women worry about abdominal separation (diastasis recti) after pregnancy.

This simple exercise helps reconnect your core without placing excessive pressure through the tummy.

Lie on your back.

Reach your arms overhead.

As you breathe out, bring your arms forward and gently draw your ribs towards the floor.

This teaches your deep abdominal muscles to work together again.

Exercise 5: Heel Taps

Heel taps are brilliant for:

• Core strength
• Pelvic stability
• Preparing for more advanced exercise

Bring your knees into a tabletop position.

Slowly tap one heel towards the floor and return.

The challenge is keeping your pelvis and ribs stable throughout.

If your hips feel uncomfortable, place a cushion under your pelvis.