Finding time to exercise as a parent can feel nearly impossible. With little ones constantly needing your attention, squeezing in even 15 minutes for yourself may seem like a luxury. But caring for yourself, both mentally and physically, is just as important as caring for your child. Exercise postnatally offers so many benefits—from aiding recovery to boosting mood and energy levels.“Exercise can be your best friend postpartum,” says Lia Frankish, Pre and Post-Natal Specialist and Co-Founder of Nubodi Pilates.
Adding, "It not only helps with physical recovery but also gives you that vital release of endorphins—the ‘happy hormones’ that can improve your mood and resilience. But always ensure you’ve been cleared by your doctor before starting any physical activity, and listen to your body to avoid injury."
Prioritising your safety during postpartum workouts
Before starting any workout, it’s essential to understand your body and its needs, especially after giving birth. Lia emphasises the importance of listening to your body as you exercise. “There are two things you want to tap into. If you notice excessive pressure in the midline, where hard doming appears—like a Toblerone bar through your midline—it’s a sign to modify or remove that exercise from your routine. Similarly, if you feel excessive pressure down on your pelvic floor, such as leaking, it’s a sign to regress or remove the exercise. Gradually build back up when you’re ready. Prioritising your safety will help you enjoy a smoother postpartum recovery while rediscovering that much-deserved ‘you’ time.”
In short, if you experience discomfort, like abdominal bulging or pelvic floor strain, it’s important to adjust your routine. Don't rush your recovery; instead, ease into it at your own pace. Remember: slow and steady wins the race!
With that in mind, here are some practical ways to work out without needing a babysitter, so you can stay active and prioritise your health while still being there for your little one.
1. Outdoor walks (with a buggy or carrier)
There’s nothing quite like fresh air and movement to lift your spirits. Walking is a low-impact, accessible workout for postnatal mums. Whether you’re pushing a buggy or using a carrier for more adventurous routes, it’s a great way to combine bonding time with exercise.
“A gentle walk can easily progress to a brisk walk, or even a buggy run, as your strength improves,” says Lia. “Try a mix of terrains, such as hills or woodland trails, for an added challenge. If time is short, even 30 minutes once or twice a week can make a big difference!”
2. Mat pilates
Pilates is a game-changer for postnatal recovery. It strengthens the core, pelvic floor, and posture while improving mobility and flexibility. “Pilates is especially helpful for managing diastasis recti, a common and natural effect of pregnancy,” explains Lia. “It’s suggested that 100% of women will have some level of diastasis by the end of their pregnancy. For some, it will resolve itself postnatally; for others, we may need to incorporate postnatal core work. This is where Pilates comes in fantastically!”
Here’s a quick, beginner-friendly Pilates routine you can try:
Diaphragmatic breathing in 4-point kneeling
Focus on directing your breath into the belly and lungs.
Cat-cow
“This is very much a core exercise if done properly,” says Lia. “As you exhale, draw your tailbone underneath you, folding in at the belly and rounding your spine. Push out of the hands and knees. On the inhale, release your spine through neutral and into extension.”
Pelvic curl (bridge)
“We are looking for lots of spinal articulation here,” Lia adds. “As you exhale, tilt your front pelvis towards your ribs and peel your spine away from the floor. Press down through the heels to activate the glutes.”
Clams
“Keep the feet together and notice where the rotation is coming from. We want to feel we are rotating in the hip joint, not rolling the pelvis back. Think about keeping your hips squared off to the side of the room as you open your top knee.”
Each exercise can be done in sets of 10-15 reps, taking just 10-15 minutes to complete.
3. At-home gym circuits
For mums further along in their recovery, circuit training can be a great way to build cardiovascular endurance and strength. Choose five simple exercises—such as bodyweight squats, low-impact jumping jacks, or alternating lunges—and set a timer for 35 seconds of work followed by 25 seconds of rest.
“Listen to your body,” Lia advises. “If an exercise feels too intense or causes discomfort, modify it or take a break. Consistency is more important than pushing too hard.”
4. Involving your baby or toddler
Incorporating your child into your workout is a win-win—they stay entertained, and you get your exercise done!
“All three workout types I suggested—outdoor walks, Pilates, or circuits—can easily incorporate your baby or toddler,” Lia explains. “For younger babies, set them up with a stimulating activity like their favorite bouncer or mat. If they’re in the later months, tummy time can be a great option while you work out nearby.
“For toddlers, turn your fitness circuit into a ‘dance party.’ Put on your favourite tunes and let them move around with you. Not only does this encourage them to join in and build healthy habits, but it’s a fun, interactive activity that they will most definitely enjoy!”
Lia also suggests creating a “toy station” to keep your little one engaged. “Grab all their favourite toys—or ones they haven’t used in a while—and create an imaginary story for them while you work out. These workouts are no longer than 15 minutes, so they fit easily into your routine without leaving your little one for too long.”
5. Keep it short
A study from Boston University found that short bursts of exercise are just as effective as lengthy workouts in the gym.
Fitness snacking, as what experts call it is fantastic for raising your metabolism and burning calories. It’s also perfect for busy mums who don’t have much time. You can do fitness circuits around your house while baby naps, such as press-ups and squats.
Short workouts can be as simple as setting a timer for 10 minutes and cycling through exercises like lunges, planks, and jumping jacks. It’s quick, effective, and fits into even the busiest day!
6. Establish an evening work-out routine
It may be the last thing you feel like doing after the exhausting routine of your little one’s dinner, bath, and bed, but working out in the evening has its benefits. Experts say evening workouts can help you relieve stress from the day and unwind.
According to Johns Hopkins Center experts they have got “solid evidence that exercise does, in fact, help you fall asleep more quickly and improves sleep quality.”
If you opt for evening workouts, it’s important to finish at least a few hours before bedtime to avoid disrupting your sleep.
7. Organise a fit baby club
Get together with one or two NCT friends who also want to get fit and agree to watch each other’s babies while you work out.
You could go for a quick jog around the block or attend a local exercise class, then switch roles the next day. This kind of arrangement creates a sense of accountability and ensures you get your workout done!
8. Overcoming mum guilt
Feeling guilty about carving out time for yourself? You’re not alone. But prioritising your health is essential for both you and your family.
“Mum guilt is real,” says Lia, “but self-care is not selfish—it’s necessary. Exercise helps refill your cup, giving you more energy and resilience to face the demands of parenthood. Start small, with manageable goals like a 10-minute workout twice a week, and build from there. The key is to set realistic expectations so you feel like you’re succeeding, not failing.”
She adds, “Parenthood is stressful, and it often feels like there’s no space for your own needs. Women are fantastic at caring for everyone else before themselves, but that often means we’re pouring from an empty cup. Eventually, that leaves you with nothing to give to those around you—or yourself.
Finding time to exercise without a babysitter might feel challenging, but with a little planning and creativity, it’s absolutely doable. Whether it’s a quick Pilates session during nap time, a walk in the park, or a dance party with your toddler, these moments of movement can help you feel stronger, healthier, and more balanced.
“Be kind to yourself,” Lia reminds us. “Parenthood is tough, and taking care of your well-being is vital. You deserve to feel like the best version of yourself.”
About the expert
Lia Frankish is a Pre and Postnatal Specialist and Co-Founder of Nubodi Pilates. A qualified STOTT Pilates Mat & Reformer Teacher, Lia is passionate about supporting women through every stage of motherhood. With extensive experience guiding women from pregnancy through postpartum recovery, she has become a sought-after expert in the field.
About the author
Anne Lora Scagliusi is a Senior Digital Writer at Mother & Baby. She is a Scotland-based journalist with over a decade of international writing experience, specialising in women’s health, maternal mental health, and wellness. Her work has been featured in Vanity Fair, Marie Claire, and Glamour and has appeared on several Vogue global editions. She is mum to a one-year-old bambino and lives between Italy and the UK.