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5 Pilates moves to do after giving birth

The thought of working out soon after having a baby is hard but the additional pressures of looking after a newborn requires inner strength.  Six weeks after giving birth is a safe zone for new mums to start working out. If in doubt, get a clearance from your OB or your GP.

Here are my top 5 recommended exercises to start with soon after giving birth:

1.Single leg bridging – This exercise is very important to restore your gluteus maximus strength (your buttock muscles), extremely important to support your back and preventing pelvic instability, which is the most common problem seen before and after pregnancy.









  • Lie on your back with your knees bent.
  • Lift one leg in the air.
  • Lift your bottom up so that your body is straight.
  • Hold for 3 sec, then lower your bottom down.
  • Repeat 10 times per leg


2. Lunges – This exercise works on your knee strength and control, which extremely important for the million times you need to pick things up from the ground.

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  • Stand with one leg in front of the other, shoulder width apart.
  • Lower your body down, bending both knees and ensuring your front leg does not go over your toes.
  • Hold for 2 seconds, and come back up again.
  • Repeat 10 times


3.Calf muscle Strength – is extremely important, but often underestimated.  This muscle works to support the arch of the foot, which can flatten out after pregnancy.  In addition, when you start walking again as exercise, weakness in these muscles can lead to shin splints ( pain in the shins and foot), which can limit you getting back to exercise.







  • Stand at the wall, with one foot in the air.
  • With the foot that is on the ground, come up onto your toes, hold for 5 seconds.
  • Repeat 10 times per foot


4. Core stability – improving your core stability is the first step in restoring your normal abdominal muscle tone and strength after having your baby. It is important that these muscles are strengthened in a controlled manner that doesn’t encourage separation of the abdominal muscles after childbirth (diastasis rectus abdominus).


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  • Lie on your back with your knees bent.
  • Draw your stomach muscles in gently, just below your belly button, without flattening your back.
  • You should be able to slide your hand in under your lower back without getting it squashed.
  • Maintaining this abdominal contraction, lift your leg up in the air and out to the side. Bring the leg back into the starting position.
  • Repeat 10 times per side


5. Multifidus muscle strength ( Direct back control muscle) –  Lifting you baby and everything else up and down a thousand times requires a lot of back strength and control.  Working on your multifidus muscle strength works the muscle that directly controls the position of the back.








  • Start on all fours.
  • Maintain a smaller arch in the back and squeeze your lower back muscles together (you should feel a sensation of the lower back muscles pushing towards the midline).
  • Maintaining this contraction, lift your leg straight back up in the air.
  • Hold for 3 sec and lower the leg down.
  • Repeat 10 times per leg.

Want to know more?

If you want more information or would like to book for a FREE full body assessment with one of our Physiotherapists or Exercise Physiologists, call us on 9857 0644 or email us at

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We provide our Pilates program (to address aches, pains and injuries) to clients located in and around East Kew, Kew, Balwyn, Hawthorn, Malvern, Camberwell, Doncaster East, Templestowe, Lower Templestowe, Ivanhoe, Bulleen, Surrey Hills, Melbourne, Clifton Hill, Hawthorn East, Mont Albert and more!

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MD Health Pilates

737 High St
Kew East, VIC 3102
Telephone: (03) 9857 0644


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