This workout is simple and you can do it anytime with your baby in the pram. It's just five exercises with intervals of power walking or gentle jogging, depending on your level of post natal fitness. All exercises are completely safe provided it's six weeks after the birth of your baby (10 weeks for caesarean births), and you have your doctor's OK to exercise.
Start with two sets of 8 exercise repetitions, and build up to 15 as you get stronger. Remember to walk with good posture when pushing the pram and lift your pelvic floor - especially if you're lifting or doing anything strenuous.
Warm up: walk briskly for seven to ten minutes, then power walk for one minute. Briskly walk for 30 seconds, end with another power walk of one minute.
Pram squats: these are great for the butt and thighs.
Start with your feet about one and a half times hip width apart. Bend your knees and lower down into a sitting position keeping your back flat and tummy tight. As you squat, push the stroller away from your body (but don't let go). Make sure your knees come out over your toes. Then return to the start position.
Lunges: from standing position (feet on train tracks) take one step forwards, bend the back knee first and the front will naturally bend too. Push the pram away from your body. Make sure the body is lowering centrally and not lunging forwards. You should be able to see your toes in front of your knee. Return to the start, drawing the pram in towards you. Complete one set and then repeat with the other leg in front.
Push ups: Start on all fours with hands slightly wider than shoulder distance apart and fingers pointing forwards. Place baby between your arms on the ground.Tighten up your tummy and make sure your back is flat and then bend your elbows and lower the body down towards ground/baby. Return to start position.
Bench tricep dips: sit on the edge of a bench with your hands tucked below the sides of your bottom and your arms straight (don't lock out the elbows). Keeping your tummy muscles tight, slide your bum forwards off the bench and bend the elbows to 90 degrees so your body lowers. Make sure your elbows go straight back and not out to the sides. Return to start position.
Heel drops: Lie down on your back with your feet in the air in 'table top' position. Start by slowly lowering one heel to the ground, and bring back up to meet the other leg. Alternative with the other side. If this is too difficult, or if you still have abdominal separation, rest both feet flat on the ground, and slowly slide out one leg, before returning and alternating with the other leg.
Warm down: when you have completed all the exercises, cool down walking briskly for seven to ten minutes and then stretch the legs, chest and arms for about 10-15 seconds each.
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