Top 5 Exercises To Tackle The Post-Pregnancy Bump By Fabletics

BY The Blog Team


Congratulations on your little bundle of joy! Amidst the seemingly never-ending feeds, nappy changes and constant cuddles, finding a moment to take care of yourself might be a struggle, let alone making room in your busy schedule for a workout. If you don’t feel ready to further exert yourself and would rather spend your baby’s nap times snoozing on the couch or sitting in a bath, then that is perfectly acceptable. After all, you’ve just mastered the biggest workout of your life (*loud applause*). However, if you feel like working out might help re-boost your energy levels, then we have a few quick, easy and effective exercises you might want to begin with. Ready to get started?

Woman wearing a pink sports bra and printed leggings.

Fabletics Chief Stylist Ginger Ressler (featured above in the Salar Capri and the Dash Bra) was working out both before, during and after her pregnancy. Her best piece of advice: go at your own pace.

Golden Rules

Before starting any postnatal workout routine, it is important to follow four three golden rules:

  • Wait a minimum of six weeks after giving birth to start exercising.
  • Consult your doctor to make sure your workout plan is safe and suitable for you.
  • Take it slow, and pay attention to your body’s responses (take a break, if it gets to be too much).
  • Ditch your maternity yoga leggings! Buy a fresh new workout outfit for a new start. Check out our new collection for inspiration!

What are the benefits of postnatal exercise?

  • Helps your abdominals to recover by re-strengthening your core.
  • Strengthens your pelvic floor, reducing the risk of incontinence and even increasing libido.
  • Enhances your stamina, helping you to feel re-energised.
  • Improves upper body strength, limiting the risk of shoulder and back injury from carrying your baby.
  • Helps burn off baby fat in a healthy way.
  • In some cases, exercise has also proven to play a key role in the treatment of postpartum depression.

It’s not all about exercise! Eating healthy is the first step towards effective postnatal weight loss, not to mention setting a good example for your mini you! Get inspired by our top clean eating recipes.

Woman wearing printed leggings and a white vest.

Exercise 1: Kegels

Level: Beginner (after 6 weeks)

Target: Pelvic Floor

How To Do It:

Take your workout to the park, so that you can get some fresh air. Sit on a bench with your feet shoulder-width apart and your hands on your hips.Constract your pelvic muscles, as if you were trying to stop from urinating. Stand up, hold it, return to the bench and release. Do 1-3 sets of 10-20 reps (or less, if it’s too much for you).

Note: The following two exercises have been sent to us by our Brand Ambassador, Claire Gregory, who is a lecturer and instructor in Pregnancy & Postnatal exercise, in addition to being a board member of the Guild of Pre- & Postnatal Exercise Instructors in the UK. On top of all that, she is a mother herself; in fact, photo credits go to her six-year-old!

Woman wearing a printed vest and black leggings.

Get Claire’s Look: The Navi outfit, featuring the Eiffel Tank and the Salar Capri.

Exercise 2: Knee Marches

Level: Beginner (after 6 weeks)

Target: Strengthens the core

How To Do It:

Lie on your back with your feet hip-distance apart and your knees bent. Relax your shoulders and arms, resting them at your sides. Make sure your weight is evenly balanced across your shoulders and hips. Exhale and scoop your abdominals upwards (caution: do not pull them up by breathing in!). Hold this postion throughout the exercise. Keeping your back in a neutral position, slowly lift one foot off of the floor and bring your leg to a 90-degree angle, with the knee directly above the hip. Please note: Do not exceed a 90-degree angle, taking the knee more towards the chest, as this will make the exercise less effective. Slowly lower your foot back onto the floor. Repeat with the other leg and alternate for 10-20 reps, performed slowly.

Woman wearing a printed tank top and leggings.

Exercise 3: Heel Slides

Level: Beginner (after 6 weeks)

Target: Strengthens the core

How To Do It:

Lie on your back with your feet hip-distance apart and your knees bent. Rest your arms at your sides and align your heels, toes, knees and hips. Relax your shoulders, and balance your weight evenly across your shoulders and your hips. Exhale and scoop up your abdominals. Hold this position throughout the exercise. Slowly straighten one leg and slide your heel just above the floor. Maintain the abdominal scoop and keep your back in a neutral position at all times. Repeat with the other leg, and slowly alternate for 10-20 reps.

Woman wearing a black sports bra, blue vest and black leggings.

No need to drag yourself all the way to the studio! Working out at home is easy and just as effective. | Get the look: The Russo Capri, the Stephanie Sports Bra and the Kerry Tank. Please note: The exercise illustrated above is not intended for postnatal women.

Exercise 4: Floor Bridges

Level: Beginner (after 6 weeks)

Target: Bum and hamstrings.

How To Do It:

Lie on a yoga mat with your knees bent and you feet and arms flat on the floor. Contract your abdominals and squeeze your bum to lift your lower back off of the floor, placing weight on your heels. Contract your pelvic muscles (Kegel) at the top of the bridge, holding it for three seconds, before slowly bringing your body back onto the mat. Do 1-3 sets of 10-20 reps.

Woman wearing a printed sports bra and leggings.

Get the look: The Navassa Crop and the Snapdragon Reversible Bra in the Constellation print.

Exercise 5: Walking Lunges

Level: Advanced (after six months)

Target: Bum and legs

How To Do It:

Stand with your feet together, placing your hands on your hips. Take a step forward, bending both knees at a 90-degree angle. Press the heel of your front leg down and return to a standing position. Repeat with the other leg. Do 1-3 sets of 10-20 reps.

Need some extra motivation? Our co-founder, Kate Hudson, is our most inpirational Fabletics supermum:

Kate Hudson wearing a printed sports bra and printed shorts.

Kate Hudson, 2 children| Get her look: The Clara Sports Bra and the Carrie Short in the Constellation print.

Still have a few weeks to go until meet your new addition? Check out Ginger’s video on safe exercises for the last few weeks of pregnancy:

Good luck with your post-pregnancy training, and remember to make the most of your time with your little one!

Oh, and please send us a ‘mummy and me’ snap via Instagram and Facebook. They always make our day! 🙂

About The Blog Team
The Fabletics blog team is brimming with fashionistas for whom fitness is a passion and natural beauty remedies are a must. They lend their love of all things active, healthy, beautiful and motivating to provide posts that will educate, delight and are sure to get you moving! Whether it’s the latest diet trend, a fabulous new fitness program, or inspiring ways to style your workout wear, the Fabletics Blog Team has you covered!


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