--- title: Postpartum Exercise Guide | Just for Mums description: In this FREE GUIDE, my aim is to educate you about the changes that occur to your core during pregnancy & childbirth and to provide you with a list of exercises to avoid completely and ones that can be beneficial for you postpartum. image: https://justformums.co.nz/hubfs/Postpartum-Exercise-Guide.png --- ![new colour logo rectangle1](https://justformums.co.nz/hs-fs/hubfs/new%20colour%20logo%20rectangle1.png?width=1100&height=400&name=new%20colour%20logo%20rectangle1.png)Homepage - [Home](https://justformums.co.nz?hsLang=en) - [In Person Training](https://justformums.co.nz/personal-training?hsLang=en) - [Group PT](https://justformums.co.nz/group-personal-training?hsLang=en) - [Online PT](https://justformums.co.nz/online-personal-training?hsLang=en) - [Massage](https://justformums.co.nz/at-home-pregnancy-and-postnatal-massage?hsLang=en) - [Programs](https://justformums.co.nz/?hsLang=en#selfguidedonlineprograms) - Pregnancy - [Trimester 1: Build](https://justformums.co.nz/trimester-1-home-pregnancy-workout?hsLang=en) - [Trimester 2: Strengthen (I)](https://justformums.co.nz/trimester-2-home-pregnancy-workout?hsLang=en) - [Trimester 2: Strengthen (II)](https://justformums.co.nz/trimester-2-home-pregnancy-workout-part-2?hsLang=en) - [Trimester 3: Prepare](https://justformums.co.nz/trimester-3-home-pregnancy-workout?hsLang=en) - Postpartum - [Postpartum: Retrain](https://justformums.co.nz/postpartum-home-workout-retrain?hsLang=en) - [Postpartum: Bulletproof](https://justformums.co.nz/postpartum-home-workout-bulletproof?hsLang=en) - [Postpartum: Core & Floor](https://justformums.co.nz/postpartum-core-pelvic-floor-home-workout-restore?hsLang=en) - FREE - [Free Home Workout Challenge](https://justformums.co.nz/free-home-workout-challenge?hsLang=en) - [Postpartum Exercise Guide](https://justformums.co.nz/postpartum-exercise-guide) - [Pregnancy Do's and Don'ts](https://justformums.co.nz/pregnancy-dos-and-donts-free-ebook?hsLang=en) - [Diastasis Recti: Self Check and Exercise Guide](https://justformums.co.nz/diastasis-recti-self-check-and-exercise-guide?hsLang=en) - [Home](https://justformums.co.nz?hsLang=en) - [In Person Training](https://justformums.co.nz/personal-training?hsLang=en) - [Group PT](https://justformums.co.nz/group-personal-training?hsLang=en) - [Online PT](https://justformums.co.nz/online-personal-training?hsLang=en) - [Massage](https://justformums.co.nz/at-home-pregnancy-and-postnatal-massage?hsLang=en) - [Programs](https://justformums.co.nz/?hsLang=en#selfguidedonlineprograms) - Pregnancy - [Trimester 1: Build](https://justformums.co.nz/trimester-1-home-pregnancy-workout?hsLang=en) - [Trimester 2: Strengthen (I)](https://justformums.co.nz/trimester-2-home-pregnancy-workout?hsLang=en) - [Trimester 2: Strengthen (II)](https://justformums.co.nz/trimester-2-home-pregnancy-workout-part-2?hsLang=en) - [Trimester 3: Prepare](https://justformums.co.nz/trimester-3-home-pregnancy-workout?hsLang=en) - Postpartum - [Postpartum: Retrain](https://justformums.co.nz/postpartum-home-workout-retrain?hsLang=en) - [Postpartum: Bulletproof](https://justformums.co.nz/postpartum-home-workout-bulletproof?hsLang=en) - [Postpartum: Core & Floor](https://justformums.co.nz/postpartum-core-pelvic-floor-home-workout-restore?hsLang=en) - FREE - [Free Home Workout Challenge](https://justformums.co.nz/free-home-workout-challenge?hsLang=en) - [Postpartum Exercise Guide](https://justformums.co.nz/postpartum-exercise-guide) - [Pregnancy Do's and Don'ts](https://justformums.co.nz/pregnancy-dos-and-donts-free-ebook?hsLang=en) - [Diastasis Recti: Self Check and Exercise Guide](https://justformums.co.nz/diastasis-recti-self-check-and-exercise-guide?hsLang=en) # Postpartum Exercise Guide In this FREE GUIDE, my aim is to educate you about the changes that occur to your core during pregnancy and childbirth and to provide you with a comprehensive list of exercises to avoid completely and those that can be beneficial for you postpartum. ![Postpartum-Exercise-Guide](https://justformums.co.nz/hs-fs/hubfs/Postpartum-Exercise-Guide.png?width=386&height=500&name=Postpartum-Exercise-Guide.png "Postpartum-Exercise-Guide") ## This Guide Includes ### Understanding Your Core During Pregnancy and Childbirth Pregnancy brings about significant changes to your body, including your core muscles. Understanding these changes is crucial for maintaining a strong and healthy core during and after pregnancy. This guide will walk you through the anatomical shifts that occur and how they impact your core strength. ### Exercises to Avoid During Pregnancy Certain exercises can put unnecessary strain on your body during pregnancy and are best avoided. Our guide outlines these exercises to ensure your safety and well-being throughout your pregnancy journey. ### Beneficial Exercises Postpartum Postpartum recovery is a gradual process, and incorporating specific exercises can aid in restoring core strength and stability. We’ve curated a list of beneficial exercises designed to support your postpartum recovery journey. ### Sets, Reps, and Exercise Instructions For each exercise included in this guide, we provide detailed instructions on how to perform them safely and effectively. Additionally, we recommend sets and reps to help you structure your workouts for optimal results. ![pregnancy and postpartum fitness programs just for mums fitness](https://justformums.co.nz/hs-fs/hubfs/pregnancy%20and%20postpartum%20fitness%20programs%20just%20for%20mums%20fitness.png?width=1024&height=1024&name=pregnancy%20and%20postpartum%20fitness%20programs%20just%20for%20mums%20fitness.png) ## Pregnancy & Postpartum home workouts Feel strong, supported, and confident through pregnancy and postpartum with workouts designed for every stage of motherhood. [Learn More](https://justformums.co.nz/?hsLang=en#selfguidedonlineprograms) ## More Free Resources ![Free-Home-Workout-Challenge](https://justformums.co.nz/hs-fs/hubfs/Free-Home-Workout-Challenge.png?width=1210&height=1208&name=Free-Home-Workout-Challenge.png) ### Free Home Workout Challenge This FREE 4-week home workout challenge is created specifically for busy mums! [Explore more](https://justformums.co.nz/free-home-workout-challenge?hsLang=en) ![Pregnancy-Dos-and-Donts-Ebook-232x300](https://justformums.co.nz/hs-fs/hubfs/Imported_Blog_Media/Pregnancy-Dos-and-Donts-Ebook-232x300.png?width=232&height=300&name=Pregnancy-Dos-and-Donts-Ebook-232x300.png) ### Pregnancy Do's and Don'ts Ebook In our free ebook guide, we delve into six essential do’s and don’ts that are specifically focused on movement, breathing, and exercise. [Explore more](https://justformums.co.nz/pregnancy-dos-and-donts-free-ebook?hsLang=en) ![Diastasis Recti Guide](https://justformums.co.nz/hs-fs/hubfs/Diastasis-Recti-Guide-1.png?width=386&height=500&name=Diastasis-Recti-Guide-1.png) ### Diastasis Recti: Self Check and Exercise Guide In this FREE guide, I show you how to self check Diastasis Recti and provide you with a few exercises you can do that will help heal the gap. 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