It’s time to get honest about the healthy way to ‘bounce back’! While a daunting thought, getting your body back after having a baby is not as hard as you might think. There are many benefits to kickstarting an exercise routine after giving birth. It helps to strengthen and tone abdominal muscles, boosts energy, it may help prevent postpartum depression, promote better sleep and ultimately relieves stress so you can look after yourself and your little one. Check out our ultimate workout routine for new Mums.

Every body, pregnancy and delivery are different, so check with your doctor before engaging in any workout program after giving birth. Here are some moves that will help you get your body ready for regular exercise.

  1. Deep Belly Breathing & Abdominal Contractions

This is an exercise you can do no matter how long it’s been since you’ve given birth. Along with an easy introduction to engaging your abdominal muscles, deep belly breathing is incredibly relaxing with many benefits. It can be difficult to get time to exercise, as well as time to relax with a new-born! How it’s done:

Sit upright and breathe deeply, drawing air from the diaphragm upward. Contract and hold your abs tight while inhaling and relax while exhaling. Gradually increase the amount of time you can contract and hold your abs.


  1. The Flex Belt

Our community of Moms love The Flex Belt as an easy and convenient way to engage their abdominal muscles. The Flex Belt is great for firming up all 4 abdominal muscles after pregnancy from the comfort of your own home. We recommend waiting a minimum of six weeks after natural childbirth or three months after a Caesarean section before using our ab toning belt.  This will give enough time for all scar tissue to fully heal before exercising the muscles. We also recommend checking with your doctor who is more familiar with your condition before beginning EMS training.

 The Flex Bel in use

  1. Pelvic Tilt

Pelvic tilts build strength in your abdominal muscles, which helps relieve pain and tightness in your lower back. They also have a beneficial effect on your glutes and hamstrings. How to do them:

Lie on your back with both knees bent and feet flat on the ground. Engage your abdominal muscles as you flatten your back against the floor. Breathe normally, holding this position for up to 10 seconds. Release and take a few deep breaths to relax. Do 1 to 3 sets of 3 to 5 repetitions.


  1. Kegels

This well-known but often overlooked exercise won’t necessarily make you look different but will help you tone the important bladder muscles that often weaken after childbirth. You will feel the benefit of Kegels as the more that you do, the longer you will be able to hold them. How they’re done:

Your goal is to contract and hold the muscles that control the flow of urine. Find your pelvic muscles and simply contract, hold, and release those same muscles. Try to do this 10 times per session, three times a day.


  1. Walking

Walking not only lets you test out how well your body feels after delivery, it also eases you back into physical activity without risking major injury. The physical benefits of a walk includes maintaining a healthy weight and lose body fat, helps to prevent or manage conditions, such as heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Walking not only improve general cardiovascular fitness but also muscle endurance. Lastly, walking can also be a bonding activity for you and your baby! A simple stroll, with or without baby, can provide a huge mood boost, something that’s especially helpful during those first few exhausting weeks.

Remember to take your time and ensure to check in with your body and how you’re feeling. Consistency wins when it comes to progress! Check out our range of FDA-approved toning devices to help you bounce back and feel confident in yourself and in your new routine!