Simple Postpartum Exercises for New Moms




08 October 2019

The birth of a baby brings purest of joys for mothers but the “baby weight” that many women put on after their deliveries can dispirit them. Although there is no hard and fast rule as to when women should start working out after having their baby, as long as your gynaecologist gives you a green signal and you feel like you are ready. Just remember to take it slow and steady.


For those of you wondering which exercises they should jumpstart their postnatal workout regime with Burn Gym, one of the best fitness club in Chandigarh has some wonderful suggestions for you.




It is undoubtedly the simplest ways to get your body back into action and doesn’t require any extra efforts. Even a gentle stroll in your neighborhood park can work wonders for not just your physical but mental health as well.  As you build stamina, amp up the intensity of your daily walks to shed more pounds. This will also prepare your body for other forms of exercises.




Kegels or pelvic –floor exercises as the name suggests are designed to stimulate and strengthen the pelvic floor. Just lie on your back and bend your knees while keeping the feet on the floor. Now contract the muscles of your pelvic floor and hold for 4-10 seconds. Release and relax. Repeat another 4or 5 times.  This is a great exercise for improving circulation to the pelvic muscles and checks incontinence.


Pelvic Tilts


Lie back on the floor and bend your knees. Feet should be resting on the ground. Suck your belly in such that your belly button moves toward the spine. Tighten your glutes and thrust your hips upwards while keeping the muscles engaged. Loose and come back down on the floor. You can repeat it about 8 times.




Since yoga consists of gentle exercises that stretch and relax different parts and muscles of the body. It also helps in relieving back pain and strengthens the core. Moreover, yoga is great for bringing mind, body and spirit into a peaceful harmony.  Camel pose, rabbit pose, cat-cow pose and revolved triangle pose are all great for new mums.


Head & Shoulder Raises


Simply lie straight on your back and bend your knees. Place your hands under the head. Inhale and as you breathe out contract your abdominal muscles. Lift your head and shoulders up toward the knees. Make sure the core remains tightened. Slowly loosen up and lower down. 8-1 0 repetitions are sufficient.


Burn Gym, fitness solution in Chandigarh hopes these amazing exercises are helpful in knocking off some baby fat after the birth of their babies.