Pregnancy & postnatal
Gentle postnatal reset
Pelvic floor, deep tummy and gentle mobility for the weeks after birth — check with your midwife or GP first.
After a straightforward birth, the NHS says you can start gentle exercise — walking, gentle stretches and pelvic floor exercises — as soon as you feel up to it. After a caesarean or complicated delivery, recovery takes longer: talk to your midwife, health visitor or GP first.
No planks, sit-ups or jumping here — the NHS suggests avoiding those to start with.
The plan
Warm-up 1 min 30 sec
- Gentle marching on the spot or seated1 min
- Shoulder rolls30 sec
Main set Work through in order
| Exercise | Do | Rest after |
|---|---|---|
 Pelvic floor squeezes: long holds Hold for as long as feels right, up to 10 seconds |
5 × 10 sec | 5 sec |
 Pelvic floor squeezes: quick flicks |
10 quick squeezes | 20 sec |
 Side-lying deep tummy exercise |
10 holds of 10 seconds | 20 sec |
 Pelvic tilt Or against a wall |
10 reps | 20 sec |
 Cat–cow Gentle |
45 sec | 15 sec |
 Sit to stand Squeeze your pelvic floor as you stand |
8 reps | 20 sec |
Cool-down 1 min 20 sec
- Child's pose, knees wide40 sec
- Slow breathing40 sec
Watch
Sources
- NHS: Keeping fit and healthy with a baby — checked 3 Oct 2026
- NHS: Your post-pregnancy body — checked 3 Oct 2026