Get the kinks out 

These four exercises are perfect for new mums.

  • Back stretch 

Counters the effects of bending over your baby all day

Lie face down with legs together, palms resting on the floor just in front of your shoulders, and elbows bent. Straighten your arms and lift your upper body, keeping your hips on the floor. Stretch your chin toward the ceiling. Hold for about five seconds. Do three or four reps.

  • Wall sit 

Strengthens your baby-lifting thigh muscles

Stand with your back against a wall and your feet hip-width apart and a foot or two in front of you. Contract your abs and slowly slide down so your knees bend to 45 degrees. Hold for five to 10 seconds, then slowly push back up. Aim for three sets of 10.

  • Wall push-up 

Works the arm and upper back muscles you use to lift and carry your baby

Stand a few feet from a wall, palms on the wall at about shoulder height and width. Keeping your back and legs straight, slowly bend your elbows and lower yourself toward the wall...

  • Wall push-up (continued) 

...after holding yourself briefly in the lowered, push-up position, push back to the original position. Aim for three sets of 10.

  • Pelvic tilt 

Works the core muscles that stabilise you when you're lifting and carrying your baby

 Lie on your back, bending your knees and keeping your feet flat on the floor. Tighten your abs so that your pelvis tilts forward and up and your lower back touches the floor. Hold this position for a few seconds, then release. Try to do three sets of 10.