Bumps & Burpees

I wish I could go back and remind myself of these things when I had a newborn so I’m making it my mission to get these reminders to as many other new mums as I can.

I know some days/weeks can just feel so hard and never ending but sometimes just allowing yourself a little grace and doing tiny but powerful things (like have a shower) can really help lift your mood a little.

If there’s any you want to add please feel free to leave them in the comments ❤️

These are 9 great exercises that you can begin with when starting your exercise journey again after having a baby.

You’ll notice that there are no reps numbers here. It’s important that you judge how your body feels as you go through the exercises so you do as many reps as works for you right now. Not all the exercises will be suitable for you at the beginning so work your way through these and see how you get on. Save the post and keep coming back to them over the coming weeks/months.

1. Core breathing

A great way to gently engage your core muscles. Let everything relax as you inhale for 3 seconds, then lightly draw your belly button in towards your spine as you exhale for 3 seconds.

2. Knee fallouts

Put your hands on your hip bones and try to keep them as still as possible as you let one knee fall (in a controlled manner) to the floor and come back up.

3. Leg slides

Hands on your hip bones. Steadily lower your leg to the floor, then with a slow exhale slide your foot back up trying to feel the core muscles by your hip bone (transverse abdominal muscles) activate as you do it.

4. Single table top

Gently exhale as you lift one leg up to a table top position. Inhale at the top and exhale again as you slowly lower it back down. Make sure not to flare your ribs as you lift your leg.

5. Double table top

As above.

6. Mini crunch

It’s important you realise how much of a small (but important) movement this one is. We are practicing core flexion here rather than trying to sit up. Focus on keeping your ribs down and exhaling as your lift your head to engage your core.

7. Shoulder taps

The main focus here is to keep your hips as stable as possible as you lift each hand off the floor. Take it slowly.

8. Arm raises

As above but with a straight arm. Aim to get your arm to touch your ear whilst keeping your hips as still as you can.

9. Bird dogs

Time to really work on your balance, by lifting opposite arm and leg. Think of stretching out making a long straight line from your toes to your finger tips without arching your back. Place them back down and switch sides.

There are so many things we get told we CAN’T do when we get pregnant but there are soooo many things that we CAN do … and that’s the part I like to focus on more!