Mini postnatal exercise workout

Fitness expert Amanda Hargreaves gives us her top three postnatal exercises to help you get back into shape after having a baby.


If the last thing you want to do as a new mum is trek to the gym with your baby, fitness expert Amanda Hargreaves has the perfect solution for you. Here are three super postnatal exercises to get you on the right track after you’ve had a baby, that you can do from the comfort of your own home. 


“Warm up by simply marching on the spot until you feel warm then do each of these exercises three times with sets of 10 repetitions,” explains Amanda.

Split squat

This exercises the thighs, hips, buttocks and hamstrings.

  • Stand with one foot in front of the other making sure that the feet are slightly apart for balance.
  • Place the weight of the body mainly on the front leg and use a chair placed at the side of you to help with balance.
  • Squat down to a comfortable position making sure that the knee is in line with the toe but does not go beyond and breathe at all times.
  • Repeat on the other leg.


This exercises the back and improves the tone and coordination capabilities of the spine.

  • Begin by getting onto all fours.
  • Extend one arm in front of you and extend the opposite leg behind you.
  • Hold for 3 seconds whilst breathing normally.
  • Return to the all fours position and repeat on the opposite sides.

Reverse Dips

These exercise the backs of the arms – you know, the bingo wings!

  • Place your hands in a comfortable position on the edge of a sturdy chair making sure your fingers are pointing forwards and your elbows pointing backwards in a soft position (slightly bent). You and the chair are back to back.
  • Place your feet flat in front of you and lower yourself down slowly then return to your original position maintaining soft elbows
  • Make sure that you keep your lower back as close to the chair as possible and breathe at all times.

You can find more pregnancy and postnatal fitness on Amanda’s Pregercise DVD.

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