Post-Natal Exercises

Get your body back after the challenges of pregnancy and childbirth are behind you. These exercises are safe, effective and perfect to start 6 weeks after giving birth (normal or caesarean). This exercise routine will activate your core muscles again, improve shoulder strength, and mobilise the upper and lower back beautifully. In just 15 minutes a day you will feel stronger; the aches and pains of nursing your little one, carrying your little one and the rigours of a day in the life of a mum will subside! No need to get a baby sitter or attend an appointment, keep your baby with you during the exercises.

This routine is perfect to continue for 6 to 12 weeks, and then you will be ready to start the Intermediate levels of Project Posture. Always check with your obstetrician at the 6 week postnatal mark if you are ready to start exercising.

To Begin

Introduction

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  • Introduction 1:32
  • Nose Circles 1:05
  • Pelvic Tilt 1:21
  • Bent Knee Fall Out 2:02
  • Single Leg Circle 1:50
  • Lumbar Rotation 1:35
  • Chin Nod on Wall 1:31
  • Posture Hold 2:04
  • Seated Shoulder Rotation 2:07
  • Chin Nod with Row 1:59
  • Open Book 1:43
  • Cat with Shell 2:21