3-Plan postnatal exercises

Below are some exercises from the 3-Plan for 0-3 months after you have had your baby. If you like what you see, buy the book – there are tons more for each stage of your pregnancy and postnatal recovery. The book also includes a build-up plan for the first 6 weeks after you have your baby (not featured here).

How you might be feeling

What has happened?! You have bought your baby home, but what happens now? Like most parents, you are probably in an exhausted whirlwind of feeding, sleeping and coping with a crying baby, not knowing whether you are coming or going. If you are a first-time mum you are learning all the time – how to feed, change nappies without getting poo everywhere, burping and carrying your baby. But, above all, you will hopefully be feeling happy and relieved that your new baby is finally here – safe and well.

With all this going on, exercise will probably be the furthest thing from your mind, but if you can get started with some small steps as soon as possible you will reap the rewards later. You will notice that your body has changed a bit or you might not recognise it at all! It has worked very hard during pregnancy and childbirth, so you’ll need to build up gradually. Your new wobbly bits and squidgy tum are only temporary – so fear not!

Exercise examples

0-3 months after: For legs and bum: Glute sweeps on all-fours

3 more 0-3 months postnatal exercises for legs and bum in the book!

0-3 months after: For upper body: Bicep curl with isometric hold

3 more 0-3 months postnatal exercises for your upper body in the book!

0-3 months after: For abs and back: Sit up combo

NB: this exercise is for when diastasis has closed

3 more 0-3 months postnatal exercises for your abs and back in the book!

Below are some exercises from the 3-Plan for 3-6 months after you have had your baby. If you like what you see, buy the book – there are tons more for each stage of your pregnancy and postnatal recovery. The book also includes a build-up plan for the first 6 weeks after you have your baby (not featured here).

3-6 months after: For legs and bum: Figure of eight squat

3 more 3-6 months postnatal exercises for legs and bum in the book!

3-6 months after: For upper body: Mack raise

3 more 3-6 months postnatal exercises for your upper body in the book!

3-6 months after: For abs and back: Weight overhead sit up

3 more 3-6 months postnatal exercises for your abs and back in the book!

Below are some exercises from the 3-Plan for 6-9 months after you have had your baby. If you like what you see, buy the book – there are tons more for each stage of your pregnancy and postnatal recovery. The book also includes a build-up plan for the first 6 weeks after you have your baby (not featured here).

How you might be feeling

A lot has changed in the past few weeks. Your baby has been a charming, cooing little lovely for the last couple of months – and she hasn’t started running around and causing trouble – yet. Make the most of this slightly more manageable state of affairs! We are on the home stretch with the New Body Plan now! You have done incredibly well to stick with the 3-Plan, so keep going! Even if you think your body is back in shape, try to carry on because it could be even better than before you had your baby! You also need to maintain your fitness levels.

Try and push yourself more now – do a couple of extra reps or increase your weights. Now your body has more or less fully recovered from pregnancy and birth, you can continue with slightly more challenging exercises to see rapid changes in muscle tone and tummy flatness. Go for it! And remember exercise is for life, if you don’t use it you lose it.

Exercise examples

6-9 months after: For legs and bum: Plie squat and overhead reach

3 more 6-9 months postnatal exercises for legs and bum in the book!

6-9 months after: For upper body: Half arnold shoulder press

3 more 6-9 months postnatal exercises for your upper body in the book!

6-9 months after: For abs and back: Roll backs

3 more 6-9 months postnatal exercises for your abs and back in the book!

Choose another postnatal trimester