Exercise during and after pregnancy may seem like a foreign concept to you, but it’s an essential item on any active woman’s to-do list. During pregnancy, she can remain active with the consent of a doctor; however, strenuous postnatal exercise is not recommended for 6 weeks after delivery. Although her regular cardio and strength routine will have to wait, there are gentle exercises she can do right after delivery.

The following are 6 exercises for prenatal and postnatal women. These exercises are recommended for women with no known contraindications and should be followed according to your own body’s indications.

1. The Kegel – both before and after childbirth

Muscles – Pelvic Floor

Lying on the floor with your feet in front of you and your knees bent, just relax and let your body weight sink into the floor. Imagine that you are urinating, and then stop the flow of urine. Just perform a small sphincter contraction and then a relaxation. You can do this exercise as a progression: start lightly, build up, hold, and then slowly release. You can do this sitting in a chair or in any position that is comfortable for you. Build your way up to 2 sets of 30 each day.

2. The bridge – prenatal

Muscles- gluteus maximus

Lying on the floor with your feet in front of hip-width apart and knees bent, squeeze your buttocks together and slowly lift your hips off the floor. You can keep your arms at your sides. Keep your belly pointing toward the ceiling, without falling to your side. Hold at the top for 5-10 seconds, then release back towards the floor. 2 sets of 15

3. The cat stretch – prenatal

Muscles- Above: strengthens the abdominals, Below: stretches the lower back

On all fours, place your hands under your shoulders and knees hip-width apart. Start with a neutral spine, keeping your head in line with your spine. He slowly moves his spine toward the ceiling like a stretching cat. Think about pulling your abdomen in toward your spine. Slowly release past your starting point and gently arch your back. 2 sets of 15

4. Abs with ball – prenatal

Abdominal muscles

With an exercise ball propped against a wall, lean back over the ball until your buttocks are about 6 inches off the floor. Feet are on the ground in front of you hip-width apart. With your hands on your chest and chin tucked in, slowly curl up, imagining your abdomen curving forward into a C shape. Breathe out as you roll forward, inhale as you slowly roll back. No need to snuggle very far. 2 sets of 15

5. Pelvic tilt – postpartum

Abdominal muscles

With your back flat against the floor and your knees bent, spread your legs hip-width apart and drop your arms to your sides. Inhale deeply, and as you exhale, slowly rotate your pelvis toward your shoulders, pressing your back further into the floor. Do not lift your hips off the ground. Stabilize your abs as best you can. Build up to 2 sets of 20

6. From the navel to the floor – postpartum

Abdominal muscles

With your back flat against the floor and your knees bent, spread your legs hip-width apart and drop your arms to your sides. Inhale deeply, and as you exhale, think about lowering your belly button to the ground. Relax and then repeat. As you do this exercise, think about the abdomen flattening and compressing. Your belly button should be pulled down against your spine. 2 sets of 20