Best Exercises To Put Into Practice After Giving Birth

It’s important to take care of the little angel that you have just given birth to, but so is taking care of your own health. Though being a mother is an amazing feeling, it comes along with a lot of issues like water retention, and sore and swelling muscles, which can be a struggle to handle.

Just remember one thing; your body needs time to heal and get back to its pre-pregnancy state.

Before you plan on doing anything else, the first thing you can do is to have a well-planned confinement food menu to ensure you are getting all the essential nutrients. Afterwards, you may try some light exercises to feel better.

For your ease, we have listed 7 postnatal exercises. Remember, only do these exercises when you feel like your body is ready. If you are unsure whether these exercises are suitable for you, be sure to consult your doctor in advance.

Stomach Exercise

Exercise after pregnancy to reduce stomach can be very easy. To help tone your body, you can inhale by making use of your stomach muscles, wait for a second or two, and release. Repeat the exercise for 5 rounds or so.

Upper Back Exercise

Sit straight on a floor and cross your arms over your breast area. Twist the arms from right to left and repeat the exercise for a few minutes, or for as long as you can to really stretch your upper back.

Kegel Exercise

Kegel Exercise can help new mothers in strengthening the muscles around the pelvic area.

To do this exercise, you have to lie down and bend your knees. Make sure your feet are flat and slowly tighten the muscles of the pelvic region, hold on for a second and release.

With the help of this exercise, the circulation of blood in the pelvic region will start to flow better and allow you to better control your bladder pressure. This is in fact a widely practiced postpartum exercise.

Pelvic Tilts

Follow the same posture as for the Kegel, while keeping your hands flat on your stomach.

Now gently constrict the muscles of your stomach. Once this is done, push the arch of the back towards the floor, then press the bottom muscles tightly, hold it in and then finally release. Repeat this until your body feels that it needs some time to rest.


One of the best ways to regain the shape of your body back is to take a walk. Not only easy is it relaxing for you, but it also lets you bond with the baby as well.

Walking is a type of cardiovascular exercise that will make the muscles of your body and heart stronger.


If you like to spend time in the water, then swimming is the perfect exercise for you.

There are plenty of exercises that you can do while you’re in the water, try water aerobics, water running, and swimming lengths!

It helps to burn off the calories, in addition to gaining stamina and strength.

You May Also Read this : Light Exercises During Your Confinement Period

Light Dancing

What better way to exercise than by dancing your heart out? Not only will you be able to burn calories, but you can have a fun time dancing, not to mention gain your strength back as well! Of course, do it within your limits and capabilities. Remember, you are still recovering from childbirth.

It’s normal for you to feel tired and a little stressed after delivery. Giving birth to a new life really does take a toll on the body. Consider these easy postnatal exercise to help get your strength back.

Remember, if you ever feel like you need more help from a day time confinement nanny or someone to assist in taking care of yourself and your baby during this period, you can always seek help from professional confinement ladies/confinement nannies Singapore mummies trust from PEM!

  • PEM Confinement Nanny Agency

    We are a group of frontliners and support team members who are passionate about sharing our knowledge and experience in confinement care. Representing the largest confinement nanny agency in Singapore which has served over 250,000 mothers in over 30 years, we are all about sharing useful and insightful information based on our experience to help new parents navigate this exciting chapter of their life better.