These are the exercises recommended by my physiotherapist Ms. J combined with some yoga exercise. Whether you’ve just given birth, or looking forward to improve your core body muscles; these beginner exercises are the BEST!

LEVEL 1

1.  Tadasana – mountain pose

Duration: 30s

Though this isn’t an exercise recommended by my physio, I find it very helpful. It may seem like you’re only standing straight, but keeping your feet together helps your core muscle to KEEP your body STRAIGHT and not fall towards, backwards and sideways. As you get better, would be able to also practice strengthening your inner abdominal muscles — (by activating your transverse abdominis; we’ll get there later!). Take deep controlled breaths as you keep your core muscle contained.

2. Vrikshasana – tree pose

Duration: 15s each leg

If you’re unable to carry out the tree pose like me when I first gave birth, put your hands right in front of your chest can help with balance. Funny enough, after delivering Lil’ Tuesday, I was able to carry out tree pose on one leg but not the other. This shows that my core muscle was weakened only on one side!

3. Spinal roll down

Duration: 2s each step

Rep: 5 

This isn’t really my favourite because I do find it hard. But it really helps build your core muscle as you maintain control while rolling your body. Remember not to rush it as it would have defeated the purpose of this exercise. You can actually stop at the 3rd pose (in the picture) and that would count as an upper abdominal roll. If it isn’t difficult enough for you then continue to roll down to your knees!

4. Bitilasana & marjaryasana – Cat and camel pose

Duration: 5s

Set: 5

Cat and camel pose isn’t something new for me because it is one of the exercise that would relieve my backpain caused by scoliosis. The trick is to take it SLOW. Inhale as  you lift your back up like a cat, stretching all the muscles you can around your side, then gently lower the arch as you exhale.

Baby bonding tips: If you’re doing child pose separately,  place your baby under you and kiss them as you descend. Lil’ Tuesday always respond with a smile!

5.Balasana  – Child pose

Duration: 10s hold

Rep 5: after each cat pose would be ideal then followed by camel pose.

What is a cat pose without a child pose?! I love a good rest into a child post after a cat pose. Simply bring your bum back onto your heel and just let your body melt onto the surface of the floor. Now because of my weight gain, as well as my baby pouch after delivery, I wasn’t able to carry out this pose as well as I previously could. But as I shed my weight and my body recovers, I could definitely feel the difference where my belly no longer obstructing the pose. This is definitely a pose you can use to measure your fitness.

6. Setu Bandha Sarvangasana – Bridge pose

Duration: 5s

Rep: 10

Instead of having a support like the picture, try to use your glutes / bum muscle to lift your hip upwards. You don’t have to lift it high, just enough to lift your bum away from the floor. As a beginner you also don’t have to have your finger up to your heel. As you progress, you can then lift each of your heel (we’ll talk about it below).

Baby bonding tips: Sit your baby on your lower abdomen and hold both of her hands with yours. Then lift your bum up gently. It’s lil’ Tuesday’s favourite workout!

7. Transverse abdominis activation

Duration: 5s hold

Rep: 5

Follow up the bridge pose into this. Draw up your pelvic floor muscle and then activate your transverse abdominis by imagining your belly button falling down onto the floor as you exhale. Hold this position on  your belly BUT breathe normally. Once you get a knack at activating this muscle, you wouldn’t need to synchronize it with your breathing.

8. Clamshell

rep: 10 each side

set: 3

This move is particularly good for diastasis recti as it helps to train the abdominal muscle that has been stretched out during pregnancy. Lie on your side as per the picture, then while keeping both your lower leg, waist and feet still, separate your knee like a clam opening its mouth.

9. Pelvic floor exercise

Duration: 5s minimum

Rep: 5

Set: Aim 3 sets a day for a healthy pelvic floor!

You’ve heard about pelvic floor exercise from everyone including your midwife; but do you do it?! Well you should! It is the only exercise that will stop you from leaking urine when you’re middle aged. These group of muscle get relaxed and weak in order for us to push the baby out; but it is also the only group of muscle that would keep us continent. If you have given birth long ago and is having urinary incontinence, it’s never too late to start this exercise!!! It’s so simple that you can do it ANYWHERE, at ANY TIME; even at work!

Simply squeeze your pelvic floor by pretending you need to pee urgently and hold your bladder. Though everyone recommends not to practice it while urinating, but if you’re able to stop your urine flow while you are urinating, that means you’re activating your pelvic floor; I think that’s a good way for you to recognise the feeling of pelvic floor exercise. As your pelvic floor activates, you will feel a lift at your bum; your lower abdominal muscle should also draw in, but it might not work initially if you have severe diastasis recti like me.

LEVEL 2

10. Squats

Rep: 10

Set: start with 1 set a day then gradually increase by 1 set every 3 days.

I was only allowed to do squats after my core muscle finally stabilise. So I would pat my own shoulder (so you should pat yours too) and tell myself well done for getting this far. Though I am an expert at squat in the past, after my pregnancy it felt like I was back to square one.  But human body is amazing and my body quickly learnt the gist of it!

Most importantly when you’re squatting is to try to make your thigh as parallel to the floor as possible. Reduce the rep if necessary, but never compromise your posture. Keep your core muscle (hip and transverse abdominis) as tight as possible.

Baby bonding tips: Carry your baby safely in your arms while going up and down! I tend to let Tuesday’s back rested on me while I carry her bum. (like shes on a portable baby seat!)

11. Lunges

Rep: 10 each leg

Set: Start with 1 set and increase a set every 5 days

I am still having trouble with lunges because my core muscle are still weak, hence balancing is a big issue for me during lunges. Like squat, it is important to keep your core muscle as tight as possible!

12. Bridge with heel raise

Duration: 8s total

Rep: 10

This is an advancement from bridge pose.

I would lift my bum up in 2 counts, then lift my right heel for 2 counts, then rest right heel, and lift my left heel for another 2 counts, and finally 2 counts for resting my bum back onto the floor.

Baby bonding tips: Just like the bridge pose, Lil Tuesday love the rocking motion as she sits on my belly!