A gentle guide
After Childbirth Exercises
The early weeks after birth are for healing, not rushing. These gentle movements come from the first phase of our Strong Again programme — simple ways to reconnect with your breath, your pelvic floor and your body, at your own pace.
No gym or bulky equipment • Floor space, a chair, a wall and a light band
Before you start
Your starting point depends on your recovery, birth experience, symptoms and previous activity—not simply how many weeks have passed. Speak with your midwife, doctor or pelvic health physiotherapist before starting if you have had a caesarean or complicated birth, have ongoing symptoms, or are unsure which movements are appropriate for you.
01
360 Breathing
Lie on your back with knees bent and feet flat. Rest your hands around your lower ribs. Breathe in gently, feeling your ribs expand sideways and into your back, then breathe out slowly. Keep your shoulders relaxed.
Practises relaxed breathing and awareness of how your ribs, abdomen and pelvic floor move together.
02
Pelvic Floor Lift + Relax
Lie comfortably with knees bent. As you breathe out, gently squeeze and lift around your back passage and vagina. Release fully before the next repetition. Avoid holding your breath or squeezing your buttocks.
Builds awareness and control of both lifting and fully relaxing your pelvic floor.
03
Pelvic Tilt
Lie on your back with knees bent and feet flat. Gently rock your pelvis to bring your lower back towards the mat, then release to your starting position. Keep the movement small and your hips on the mat.
Practises gentle pelvic movement and lower-abdominal control.
04
Heel Slide
Lie on your back with knees bent and feet flat. Slowly slide one heel away along the mat, keeping your pelvis still. Slide it back, then switch sides. Shorten the movement if your back starts to arch.
Develops core control while moving one leg at a time.
05
Glute Bridge
Lie on your back with knees bent and feet hip-width apart. Breathe out as you press through your feet and lift your hips. Pause briefly, then lower slowly. Avoid arching your lower back.
Strengthens your glutes and practises controlled hip extension.
06
Standing March
Stand tall with feet hip-width apart. Slowly lift one foot, lower it, then switch sides. Keep your torso steady and breathe naturally. Use light support if needed for balance.
Practises balance, coordination and control when shifting your weight between legs.
07
Wall Push-Up
Equipment • Wall
Place your palms on a wall at shoulder height and step back slightly. Bend your elbows to bring your chest towards the wall, then breathe out as you press away. Keep your body aligned and feet planted.
Builds chest, shoulder and arm strength through a gentle pushing movement.
08
Sit-to-Stand
Equipment • Chair
Sit on a stable chair with feet flat and hip-width apart. Lean forward slightly and breathe out as you stand. Slowly bend your hips and knees to sit back down with control.
Builds leg strength for everyday movements such as getting up from a chair.
Your recovery comes first
No rep is worth straining. Exhale through effort.
Reduce the range, reps or difficulty if your body gives you symptoms. Postpartum recovery is personal — birth, healing, symptoms and previous training can all affect progression.
Mama Move provides general educational fitness information and is not individual medical care.
When you're ready for more
A gentle start. A steady path forward.
Strong Again is our 16-week postpartum programme — 48 guided sessions that build slowly from these very first movements towards real strength, all from home.
Explore Strong Again$39 • One-time • No subscription
Your purchase gives you access to the complete Strong Again programme for as long as Mama Move operates the service. Repeat sessions or restart the programme without another purchase.