🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 43 (from laksa181)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa043.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.bswhealth.com/blog/5-postnatal-exercises-to-lose-the-baby-weight\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.bswhealth.com/blog/5-postnatal-exercises-to-lose-the-baby-weight\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.bswhealth.com\/blog\/5-postnatal-exercises-to-lose-the-baby-weight","crawl_time":1775052694,"first_indexed_time":1680173986,"http_code":200,"src_unparsed":"com,bswhealth!www,\/blog\/5-postnatal-exercises-to-lose-the-baby-weight s443","src_root_hash":"6603342013069257643","history_drop_reason":null,"meta_title":"5 exercises for new moms to strengthen and tone postpartum","meta_descriptions":["Pregnancy may seem like a great time to put your feet up and relax, but regular exercise before, during and after pregnancy has great benefits for you..."],"attrs_boilerpipe_text":"Pregnancy may seem like a great time to put your feet up and relax, but regular exercise before, during and after pregnancy has great benefits for you and your baby. And the\nbenefits of exercise\ndon’t stop after delivery—women who exercise while pregnant are more successful in reaching their pre-pregnancy weight after giving birth.\nIs exercise safe postpartum?\nIf you had a healthy pregnancy and expected vaginal delivery, it’s usually\nsafe to exercise\nas soon as you feel ready. If there were complications or you had a cesarean birth, ask your OBGYN when it’s safe to exercise.\nExercise has the following benefits for postpartum women:\nHelps strengthen and tone abdominal muscles\nBoosts energy\nPromotes better sleep\nMay help prevent postpartum depression\nAs your body continues to heal, especially if you are breastfeeding, make sure that you are nourishing your body with nutrient-dense foods. Breastfeeding combined with a highly restrictive diet is not healthy for mom or baby. Breast milk production will come first, and your body will sacrifice its lean muscle tissue for the task if it is not getting enough food to fuel production. A reduction in lean muscle tissue decreases your metabolism, leaving you feeling even more tired and sluggish.\n5 strengthening exercises for new moms\nStrength training is one of the most effective ways to regain strength and muscle tone after pregnancy. Try these exercises below.\n1. Glute Bridges\nLie on your back with your knees bent and feet flat on the floor.\nRest your arms by your side, palms down.\nTighten your abs. Tuck your pelvis so your low back is flat against the floor.\nSqueeze your bottom tight as you lift your hips off the ground.\nGive an extra squeeze with your glutes at the top of the movement, then slowly lower back to the floor.\nRepeat for a set of 25.\n2. Clamshells\nLie on your side, with your legs stacked and knees bent at a 45-degree angle.\nKeep your feet together and without rocking backward, slowly raise your upper knee as high as possible without shifting your hips or pelvis or moving your lower leg. Your legs will look like an open clamshell.\nReturn the top leg to the starting closed position.\nRepeat for a set of 25.\n3.\nSquats\nStand with hips shoulder-width apart. Begin the movement by pushing the hips back as if you will sit back into a chair.\nBend the knees and lower down into a squat position. You should work to maintain a tall spine and proud chest as you lower down.\nPush through the feet, straighten the knees and squeeze the glutes to return to standing.\nRepeat for a set of 25.\n4. Scapular wall slides\nThis exercise is great to open the chest and correct the rounded shoulder posture that many new mothers assume from cradling babies.\nStand with your back against the wall and feet about a foot away from the wall. You will be leaning back into the wall.\nTighten your abdominals and flatten your low back against the wall. Tuck your chin so that the back of your head is against the wall.\nBring the arms up against the wall in the shape of a field goal post. Slide the arms up the wall diagonally, forming a ‘V’ with the arms.\nDraw the shoulder blades and drive the elbows towards your hip pockets, forming a ‘W’ with the arms.\nDo not let the low back arch as you drive the elbows.\nRepeat for a set of 15 to 20.\n5. Plank\nBegin by lying on your stomach on the floor. Position yourself on your forearms with your elbows under your shoulders and your legs extended straight.\nLift your body off of the floor, onto your forearms and toes.\nSqueeze your glutes and tighten your abs.\nEngage your leg muscles, tuck your chin and keep your back flat to create a straight, strong line from head to toes.\nHold that position.\nSlowly lower to the floor.\nTry to hold your plank for 10 to 15 seconds and progress to longer.\nFor all of these exercises, try and rest as little as possible between each, but give yourself some grace, too. Start out doing one set of each exercise to performing two, and then three sets each. There’s no equipment required and you can easily fit these into your daily routine while your baby naps.\nBe sure to share any concerns, fears or questions about pregnancy with your doctor.\nDon’t have an OBGYN you can trust? \nFind an OBGYN near you\n.","attrs_markdown":"[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSW\/Sites\/BSWHealth\/scrubbing-in-icon.svg?iar=0)](https:\/\/www.bswhealth.com\/blog)\n\n[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/bswhealth\/Icons\/bswh-icon-gray.svg?iar=0)](https:\/\/www.bswhealth.com\/)\n\n[![BSW Logo](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fedge.sitecorecloud.io%2Fbaylorscott7127-bswhealth416c-prodb8d1-6471%2Fmedia%2FProject%2FBSW%2FSites%2FBSWHealth%2Fbswh-icon-white.svg&w=384&q=85)](https:\/\/www.bswhealth.com\/)\n\nLog in\n\nDoctors & specialists\n\nLocations\n\nServices & treatments\n\nResources\n\nFinancial services\n\n[![BSW Logo](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fedge.sitecorecloud.io%2Fbaylorscott7127-bswhealth416c-prodb8d1-6471%2Fmedia%2FProject%2FBSWHSites%2Fshared%2FBrandLogos%2FBSW-Logo.svg%3Fh%3D26%26iar%3D0%26w%3D150&w=384&q=85)](https:\/\/www.bswhealth.com\/)\n\n- Home\n- Health Topics\n- Wellness\n- Healthy Living\n- Inside Baylor Scott & White\n\nHome\n\nHealth Topics\n\nWellness\n\nHealthy Living\n\nInside Baylor Scott & White\n\nClose\n\nBack\n\nNeed help?[Chat with us](https:\/\/www.bswhealth.com\/contact-us#chat-online)\n\nClose\n\nBack\n\n- Home\n- Health Topics\n- Wellness\n- Healthy Living\n- Inside Baylor Scott & White\n\nHome\n\nHealth Topics\n\nWellness\n\nHealthy Living\n\nInside Baylor Scott & White\n\nClose\n\nBack\n\n![ScrubbingIn Logo](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSW\/Sites\/BSWHealth\/images\/scrubbing-in.svg)\n\nSubscribe\n\n1. [Home](https:\/\/www.bswhealth.com\/)\n2. \/[Blog](https:\/\/www.bswhealth.com\/blog)\n3. \/[Healthy living](https:\/\/www.bswhealth.com\/blog\/healthy-living)\n4. \/[Pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n5. \/5 postnatal exercises to lose the baby weight\n\n# 5 exercises for new moms to strengthen and tone postpartum\n[pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\/by Baylor Scott & White Health\/Dec 12, 2022\n\n[![Facebook](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/shared\/SocialShareIcons\/Facebook_Icon.svg?iar=0)](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.bswhealth.com%2Fblog%2F5-postnatal-exercises-to-lose-the-baby-weight)[![X](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/shared\/SocialShareIcons\/X_Icon.svg?iar=0)](https:\/\/twitter.com\/intent\/tweet?url=https%3A%2F%2Fwww.bswhealth.com%2Fblog%2F5-postnatal-exercises-to-lose-the-baby-weight&text=5%20exercises%20for%20new%20moms%20to%20strengthen%20and%20tone%20postpartum)\n\n![Share](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/shared\/SocialShareIcons\/Share_Icon.svg?iar=0)\n\n![](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F9adb7c75116e4f95acedbccd3d8978dd%3Fv%3D7d675e3b&w=1440&q=85)\n\nPregnancy may seem like a great time to put your feet up and relax, but regular exercise before, during and after pregnancy has great benefits for you and your baby. And the [benefits of exercise](https:\/\/www.bswhealth.com\/blog\/mommy-myths-fact-vs-fiction-in-pregnancy) don’t stop after delivery—women who exercise while pregnant are more successful in reaching their pre-pregnancy weight after giving birth.\n\n## Is exercise safe postpartum?\nIf you had a healthy pregnancy and expected vaginal delivery, it’s usually [safe to exercise](https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy) as soon as you feel ready. If there were complications or you had a cesarean birth, ask your OBGYN when it’s safe to exercise.\n\nExercise has the following benefits for postpartum women:\n\n- Helps strengthen and tone abdominal muscles\n- Boosts energy\n- Promotes better sleep\n- May help prevent postpartum depression\n\nAs your body continues to heal, especially if you are breastfeeding, make sure that you are nourishing your body with nutrient-dense foods. Breastfeeding combined with a highly restrictive diet is not healthy for mom or baby. Breast milk production will come first, and your body will sacrifice its lean muscle tissue for the task if it is not getting enough food to fuel production. A reduction in lean muscle tissue decreases your metabolism, leaving you feeling even more tired and sluggish.\n\n## 5 strengthening exercises for new moms\nStrength training is one of the most effective ways to regain strength and muscle tone after pregnancy. Try these exercises below.\n\n### **1\\. Glute Bridges**\n- Lie on your back with your knees bent and feet flat on the floor.\n- Rest your arms by your side, palms down.\n- Tighten your abs. Tuck your pelvis so your low back is flat against the floor.\n- Squeeze your bottom tight as you lift your hips off the ground.\n- Give an extra squeeze with your glutes at the top of the movement, then slowly lower back to the floor.\n- Repeat for a set of 25.\n### **2\\. Clamshells**\n- Lie on your side, with your legs stacked and knees bent at a 45-degree angle.\n- Keep your feet together and without rocking backward, slowly raise your upper knee as high as possible without shifting your hips or pelvis or moving your lower leg. Your legs will look like an open clamshell.\n- Return the top leg to the starting closed position.\n- Repeat for a set of 25.\n### **3\\.** **Squats**\n- Stand with hips shoulder-width apart. Begin the movement by pushing the hips back as if you will sit back into a chair.\n- Bend the knees and lower down into a squat position. You should work to maintain a tall spine and proud chest as you lower down.\n- Push through the feet, straighten the knees and squeeze the glutes to return to standing.\n- Repeat for a set of 25.\n### **4\\. Scapular wall slides**\nThis exercise is great to open the chest and correct the rounded shoulder posture that many new mothers assume from cradling babies.\n\n- Stand with your back against the wall and feet about a foot away from the wall. You will be leaning back into the wall.\n- Tighten your abdominals and flatten your low back against the wall. Tuck your chin so that the back of your head is against the wall.\n- Bring the arms up against the wall in the shape of a field goal post. Slide the arms up the wall diagonally, forming a ‘V’ with the arms.\n- Draw the shoulder blades and drive the elbows towards your hip pockets, forming a ‘W’ with the arms.\n- Do not let the low back arch as you drive the elbows.\n- Repeat for a set of 15 to 20.\n### **5\\. Plank**\n- Begin by lying on your stomach on the floor. Position yourself on your forearms with your elbows under your shoulders and your legs extended straight.\n- Lift your body off of the floor, onto your forearms and toes.\n- Squeeze your glutes and tighten your abs.\n- Engage your leg muscles, tuck your chin and keep your back flat to create a straight, strong line from head to toes.\n- Hold that position.\n- Slowly lower to the floor.\n- Try to hold your plank for 10 to 15 seconds and progress to longer.\n\nFor all of these exercises, try and rest as little as possible between each, but give yourself some grace, too. Start out doing one set of each exercise to performing two, and then three sets each. There’s no equipment required and you can easily fit these into your daily routine while your baby naps.\n\nBe sure to share any concerns, fears or questions about pregnancy with your doctor.\n\nDon’t have an OBGYN you can trust? [Find an OBGYN near you](https:\/\/www.bswhealth.com\/find-careloc=32.8138752,-96.81960959999999&dist=10&sd=nextavailableappointment&key=obstetrics%20%26%20gynecology&vect=specialty&usesbsw&tab=d#?).\n\n## You may also like\n[![getting-mentally-fit-after-baby.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fc731af1113e8413fbccb3ca66fe72be8%3Fv%3D20b8b15d&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/getting-mentally-fit-after-baby)\n\n[Getting mentally fit after baby: 7 ways for busy new mothers to prioritize their mental health](https:\/\/www.bswhealth.com\/blog\/getting-mentally-fit-after-baby)\n\nPregnancy\n\n[![A pregnant woman lying on a sofa, living a healthy lifestyle to prevent gestational diabetes.](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fa7a88792f9894754a7cee36af07ac113%3Fv%3D647e6082&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/4-ways-to-help-prevent-gestational-diabetes)\n\n[How to prevent gestational diabetes: 4 tips for a healthy pregnancy](https:\/\/www.bswhealth.com\/blog\/4-ways-to-help-prevent-gestational-diabetes)\n\nPregnancy\n\n[![](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001-delivery.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fb0e3c5d7ce594c718d425be83f9e818a%3Fv%3D986f03e9&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/high-risk-pregnancy-5-questions-to-ask-your-ob-gyn)\n\n[High-risk pregnancy? 5 questions to ask your OB-GYN](https:\/\/www.bswhealth.com\/blog\/high-risk-pregnancy-5-questions-to-ask-your-ob-gyn)\n\nPregnancy\n\n## More topics to explore\n[pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n\n[childrens-health](https:\/\/www.bswhealth.com\/blog\/healthy-living\/childrens-health)\n\n[mens-health](https:\/\/www.bswhealth.com\/blog\/healthy-living\/mens-health)\n\n[womens-health](https:\/\/www.bswhealth.com\/blog\/healthy-living\/womens-health)\n\n![BSW\\_AE2026\\_Johanna\\_3840x1790.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fce2882fc4475452cb229ed065e963588%3Fv%3D83845ea5&w=1440&q=85)\n\n## We make it easy.\nHealthcare doesn't have to be difficult. We're constantly finding ways to make it easy so that you can get Better and stay that way.\n\n[Find a Doctor](https:\/\/www.bswhealth.com\/find-care)\n\n![BSW\\_AE2026\\_Johanna\\_3840x1790.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001-delivery.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F8a0ef0ce2e8943aca1e5800e83cb18c6%3Fv%3D193fc562&w=1440&q=85)\n\n## Better tools make it easier\nWe all have different healthcare needs. Handle them your way with the MyBSWHealth app. Download the app today and take a hands-on approach to your healthcare.\n\nText Better to 88408\n\n## Related Articles\n[![A couple sitting on a couch, smiling while researching iui vs ivf on a smartphone together](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fc646814f2e0a4fe1a83a156cf45ac348%3Fv%3Db28d7e43&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/iui-vs-ivf-which-fertility-treatment-is-right-for-you)\n\n[IUI vs. IVF: Which fertility treatment is right for you?](https:\/\/www.bswhealth.com\/blog\/iui-vs-ivf-which-fertility-treatment-is-right-for-you)\n\nIf you’re exploring fertility treatment, you’re likely carrying a mix of hope, uncertainty and maybe even grief. Infertility can feel...\n\n[pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n\nFeb 2, 2026\n\n[![A woman looks at her menstrual cycle app on her phone to understand if she’s experience PMS vs. pre](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F6b99ffc52d18498abfc0720995709fcc%3Fv%3Da72ddcfa&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/am-i-pregnant-or-is-it-pms)\n\n[PMS vs. pregnancy symptoms: How to tell the difference](https:\/\/www.bswhealth.com\/blog\/am-i-pregnant-or-is-it-pms)\n\nFatigue, cramping and mood swings—are they signs of premenstrual syndrome (PMS) or early pregnancy? If you’re trying to conceive, it...\n\n[pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n\nJan 14, 2026\n\n[![what is mastitis.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F8247f95394b54d4fad567e83b949b750%3Fv%3Dae782302&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/mastitis-101)\n\n[Mastitis 101: What to do if you notice these mastitis symptoms](https:\/\/www.bswhealth.com\/blog\/mastitis-101)\n\nIf you’re breastfeeding, you may have heard about a common condition among nursing mothers called mastitis, or maybe you’re wondering...\n\n[pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n\nOct 28, 2025\n\n![College Station-POI-010.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F810ef1260d314ed287d51c17ad2dbd9e%3Fv%3D1326f792&w=1440&q=85)\n\n![College Station-POI-010.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F810ef1260d314ed287d51c17ad2dbd9e%3Fv%3D1326f792&w=1440&q=85)\n\n## Ready for healthcare news to inform you? Advice to empower you? Stories to inspire you?\n### Enter your email address below to receive the latest health updates and tips from Baylor Scott & White.\n\n[![Fast Lane](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/shared\/BrandLogos\/BSW-Logo.svg?h=26&iar=0&w=150)](https:\/\/www.bswhealth.com\/)\n\n[![Fast Lane](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/shared\/BrandLogos\/BSW-Logo.svg?h=26&iar=0&w=150)](https:\/\/www.bswhealth.com\/)\n\n### Our Offerings\n- [Classes and Events](https:\/\/www.bswhealth.com\/classes-and-events)\n- [Virtual Care](https:\/\/www.bswhealth.com\/specialties\/virtual-care)\n- [Doctor Directory](https:\/\/www.bswhealth.com\/doctors)\n- [Location Directory](https:\/\/www.bswhealth.com\/locations)\n- [Specialties Directory](https:\/\/www.bswhealth.com\/specialties)\n- [Treatments and Procedures](https:\/\/www.bswhealth.com\/treatments-and-procedures)\n- [MyBSWHealth Mobile App](https:\/\/www.bswhealth.com\/patient-tools\/mybswhealth-patient-portal)\n\n### Tools and Resources\n- [Symptom Checker](https:\/\/www.bswhealth.com\/patient-tools\/symptom-checker)\n- [Pay Your Bill](https:\/\/www.bswhealth.com\/patient-tools\/registration-and-billing\/pay-your-bill)\n- [Medical Records](https:\/\/www.bswhealth.com\/patient-tools\/request-copies-of-your-medical-records)\n- [Price Transparency](https:\/\/www.bswhealth.com\/patient-tools\/registration-and-billing\/estimate-your-cost-of-care)\n- [Insurance Accepted](https:\/\/www.bswhealth.com\/patient-tools\/registration-and-billing\/insurance-plans-accepted)\n- [Financial Assistance](https:\/\/www.bswhealth.com\/patient-tools\/registration-and-billing\/financial-assistance)\n- [Advance Directives](https:\/\/www.bswhealth.com\/patient-tools\/advance-directives)\n- [Surgery Pre-Registration](https:\/\/www.bswhealth.com\/patient-tools\/registration-and-billing\/pre-registration)\n- [Scrubbing In Blog](https:\/\/www.bswhealth.com\/blog)\n\n### About us\n- [Mission Vision and Values](https:\/\/www.bswhealth.com\/about)\n- [Achievements](https:\/\/www.bswhealth.com\/about\/awards)\n- [Community Impact](https:\/\/www.bswhealth.com\/about\/community-impact)\n- [Quality Alliance](https:\/\/www.bswhealth.com\/quality-alliance)\n- [Newsrooms](https:\/\/news.bswhealth.com\/en-US)\n- [Contact Us](https:\/\/www.bswhealth.com\/contact-us)\n\n### Get Involved\n- [Volunteer](https:\/\/www.bswhealth.com\/get-involved\/become-a-volunteer)\n- [Donate](https:\/\/www.bswhealth.com\/get-involved\/ways-to-donate)\n- [Give Blood](https:\/\/www.bswhealth.com\/locations\/clinic\/temple-blood-center)\n\n### For Medical Professional\n- [Refer a Patient](https:\/\/www.bswhealth.com\/medical-professionals\/referrals)\n- [Careers](https:\/\/jobs.bswhealth.com\/)\n- [Graduate Medical Education](https:\/\/www.bswhealth.com\/medical-professionals\/education\/graduate-medical-education)\n- [Allied Health Education](https:\/\/www.bswhealth.com\/medical-professionals\/education\/allied-health)\n- [Nursing Education](https:\/\/www.bswhealth.com\/medical-professionals\/nursing-institute)\n- [Research Areas](https:\/\/www.bswhealth.com\/research)\n- [Clinical Trials](https:\/\/www.bswhealth.com\/research\/clinical-trials)\n\nDownload the MyBSWHealth App\n\n[![Apple Store](https:\/\/bswh-p-001-delivery.sitecorecontenthub.cloud\/api\/public\/content\/fd81a9920d6a471683e03105af798ce4?v=86dd928f)](https:\/\/apps.apple.com\/us\/app\/mybswhealth\/id1000856979 \"Apple Store Link\")\n\n[![Google PlayStore](https:\/\/bswh-p-001-delivery.sitecorecontenthub.cloud\/api\/public\/content\/8e98100da97446d9976ac35870598aa8?v=a1c3f750)](https:\/\/play.google.com\/store\/apps\/details?id=com.baylorscottandwhite.healthsource&hl=en \"Google PlayStore Link\")\n\n[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/bswhealth\/Icons\/Footer-Icons\/Facebook-Icon.svg?iar=0)](https:\/\/www.facebook.com\/ \"Facebook\")[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/bswhealth\/Icons\/Footer-Icons\/X-Icon.svg?iar=0)](https:\/\/www.x.com\/ \"X\")[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/bswhealth\/Icons\/Footer-Icons\/Instagram-Icon.svg?iar=0)](https:\/\/www.instagram.com\/ \"Instagram\")[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/bswhealth\/Icons\/Footer-Icons\/Youtube-Icon.svg?iar=0)](https:\/\/www.youtube.com\/ \"Youtube\")[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/bswhealth\/Icons\/Footer-Icons\/Pinterest-Icon.svg?iar=0)](https:\/\/www.pinterest.com\/bswhealth \"Pinterest\")[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/bswhealth\/Icons\/Footer-Icons\/System.svg?iar=0)Español](https:\/\/salud.bswhealth.com\/)\n\n©2026 Baylor Scott White Health. All Rights Reserved.\n\n- [Terms of Use](https:\/\/www.bswhealth.com\/privacy-policies-and-patient-rights\/site-ownership)\n- [Notice of Non-discrimination](https:\/\/www.bswhealth.com\/privacy-policies-and-patient-rights\/notice-of-non-discrimination)\n- [Privacy and Patient Rights](https:\/\/www.bswhealth.com\/privacy-policies-and-patient-rights)\n- 301 N. Washington Ave., Dallas, TX 75246\n\nTogether with our vendors, we use cookies and similar technologies. These cookies are useful for improving your experience on our site, measuring performance, and gathering audience data. They help us keep in touch with you and provide you with relevant content.\n\nTo learn more about how we use data, check out our [digital privacy policy](https:\/\/www.bswhealth.com\/privacy-policies-and-patient-rights\/digital-privacy-policy\/).\n\nManage Cookies\n\nAccept","attrs_readable_markdown":"Pregnancy may seem like a great time to put your feet up and relax, but regular exercise before, during and after pregnancy has great benefits for you and your baby. And the [benefits of exercise](https:\/\/www.bswhealth.com\/blog\/mommy-myths-fact-vs-fiction-in-pregnancy) don’t stop after delivery—women who exercise while pregnant are more successful in reaching their pre-pregnancy weight after giving birth.\n\n## Is exercise safe postpartum?\nIf you had a healthy pregnancy and expected vaginal delivery, it’s usually [safe to exercise](https:\/\/www.acog.org\/womens-health\/faqs\/exercise-after-pregnancy) as soon as you feel ready. If there were complications or you had a cesarean birth, ask your OBGYN when it’s safe to exercise.\n\nExercise has the following benefits for postpartum women:\n\n- Helps strengthen and tone abdominal muscles\n- Boosts energy\n- Promotes better sleep\n- May help prevent postpartum depression\n\nAs your body continues to heal, especially if you are breastfeeding, make sure that you are nourishing your body with nutrient-dense foods. Breastfeeding combined with a highly restrictive diet is not healthy for mom or baby. Breast milk production will come first, and your body will sacrifice its lean muscle tissue for the task if it is not getting enough food to fuel production. A reduction in lean muscle tissue decreases your metabolism, leaving you feeling even more tired and sluggish.\n\n## 5 strengthening exercises for new moms\nStrength training is one of the most effective ways to regain strength and muscle tone after pregnancy. Try these exercises below.\n\n### **1\\. Glute Bridges**\n- Lie on your back with your knees bent and feet flat on the floor.\n- Rest your arms by your side, palms down.\n- Tighten your abs. Tuck your pelvis so your low back is flat against the floor.\n- Squeeze your bottom tight as you lift your hips off the ground.\n- Give an extra squeeze with your glutes at the top of the movement, then slowly lower back to the floor.\n- Repeat for a set of 25.\n### **2\\. Clamshells**\n- Lie on your side, with your legs stacked and knees bent at a 45-degree angle.\n- Keep your feet together and without rocking backward, slowly raise your upper knee as high as possible without shifting your hips or pelvis or moving your lower leg. Your legs will look like an open clamshell.\n- Return the top leg to the starting closed position.\n- Repeat for a set of 25.\n### **3\\.** **Squats**\n- Stand with hips shoulder-width apart. Begin the movement by pushing the hips back as if you will sit back into a chair.\n- Bend the knees and lower down into a squat position. You should work to maintain a tall spine and proud chest as you lower down.\n- Push through the feet, straighten the knees and squeeze the glutes to return to standing.\n- Repeat for a set of 25.\n### **4\\. Scapular wall slides**\nThis exercise is great to open the chest and correct the rounded shoulder posture that many new mothers assume from cradling babies.\n\n- Stand with your back against the wall and feet about a foot away from the wall. You will be leaning back into the wall.\n- Tighten your abdominals and flatten your low back against the wall. Tuck your chin so that the back of your head is against the wall.\n- Bring the arms up against the wall in the shape of a field goal post. Slide the arms up the wall diagonally, forming a ‘V’ with the arms.\n- Draw the shoulder blades and drive the elbows towards your hip pockets, forming a ‘W’ with the arms.\n- Do not let the low back arch as you drive the elbows.\n- Repeat for a set of 15 to 20.\n### **5\\. Plank**\n- Begin by lying on your stomach on the floor. Position yourself on your forearms with your elbows under your shoulders and your legs extended straight.\n- Lift your body off of the floor, onto your forearms and toes.\n- Squeeze your glutes and tighten your abs.\n- Engage your leg muscles, tuck your chin and keep your back flat to create a straight, strong line from head to toes.\n- Hold that position.\n- Slowly lower to the floor.\n- Try to hold your plank for 10 to 15 seconds and progress to longer.\n\nFor all of these exercises, try and rest as little as possible between each, but give yourself some grace, too. Start out doing one set of each exercise to performing two, and then three sets each. There’s no equipment required and you can easily fit these into your daily routine while your baby naps.\n\nBe sure to share any concerns, fears or questions about pregnancy with your doctor.\n\nDon’t have an OBGYN you can trust? [Find an OBGYN near you](https:\/\/www.bswhealth.com\/find-careloc=32.8138752,-96.81960959999999&dist=10&sd=nextavailableappointment&key=obstetrics%20%26%20gynecology&vect=specialty&usesbsw&tab=d#?).","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

12 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.4 months ago
History drop	PASS	`isNull(history_drop_reason)`	No drop reason
Spam/ban	PASS	`fh_dont_index != 1 AND ml_spam_score = 0`	ml_spam_score=0
Canonical	PASS	`meta_canonical IS NULL OR = '' OR = src_unparsed`	Not set

Page Details

Property	Value
URL	https://www.bswhealth.com/blog/5-postnatal-exercises-to-lose-the-baby-weight
Last Crawled	2026-04-01 14:11:34 (12 days ago)
First Indexed	2023-03-30 10:59:46 (3 years ago)
HTTP Status Code	200
Meta Title	5 exercises for new moms to strengthen and tone postpartum
Meta Description	Pregnancy may seem like a great time to put your feet up and relax, but regular exercise before, during and after pregnancy has great benefits for you...
Meta Canonical	null
Boilerpipe Text	Pregnancy may seem like a great time to put your feet up and relax, but regular exercise before, during and after pregnancy has great benefits for you and your baby. And the benefits of exercise don’t stop after delivery—women who exercise while pregnant are more successful in reaching their pre-pregnancy weight after giving birth. Is exercise safe postpartum? If you had a healthy pregnancy and expected vaginal delivery, it’s usually safe to exercise as soon as you feel ready. If there were complications or you had a cesarean birth, ask your OBGYN when it’s safe to exercise. Exercise has the following benefits for postpartum women: Helps strengthen and tone abdominal muscles Boosts energy Promotes better sleep May help prevent postpartum depression As your body continues to heal, especially if you are breastfeeding, make sure that you are nourishing your body with nutrient-dense foods. Breastfeeding combined with a highly restrictive diet is not healthy for mom or baby. Breast milk production will come first, and your body will sacrifice its lean muscle tissue for the task if it is not getting enough food to fuel production. A reduction in lean muscle tissue decreases your metabolism, leaving you feeling even more tired and sluggish. 5 strengthening exercises for new moms Strength training is one of the most effective ways to regain strength and muscle tone after pregnancy. Try these exercises below. 1. Glute Bridges Lie on your back with your knees bent and feet flat on the floor. Rest your arms by your side, palms down. Tighten your abs. Tuck your pelvis so your low back is flat against the floor. Squeeze your bottom tight as you lift your hips off the ground. Give an extra squeeze with your glutes at the top of the movement, then slowly lower back to the floor. Repeat for a set of 25. 2. Clamshells Lie on your side, with your legs stacked and knees bent at a 45-degree angle. Keep your feet together and without rocking backward, slowly raise your upper knee as high as possible without shifting your hips or pelvis or moving your lower leg. Your legs will look like an open clamshell. Return the top leg to the starting closed position. Repeat for a set of 25. 3. Squats Stand with hips shoulder-width apart. Begin the movement by pushing the hips back as if you will sit back into a chair. Bend the knees and lower down into a squat position. You should work to maintain a tall spine and proud chest as you lower down. Push through the feet, straighten the knees and squeeze the glutes to return to standing. Repeat for a set of 25. 4. Scapular wall slides This exercise is great to open the chest and correct the rounded shoulder posture that many new mothers assume from cradling babies. Stand with your back against the wall and feet about a foot away from the wall. You will be leaning back into the wall. Tighten your abdominals and flatten your low back against the wall. Tuck your chin so that the back of your head is against the wall. Bring the arms up against the wall in the shape of a field goal post. Slide the arms up the wall diagonally, forming a ‘V’ with the arms. Draw the shoulder blades and drive the elbows towards your hip pockets, forming a ‘W’ with the arms. Do not let the low back arch as you drive the elbows. Repeat for a set of 15 to 20. 5. Plank Begin by lying on your stomach on the floor. Position yourself on your forearms with your elbows under your shoulders and your legs extended straight. Lift your body off of the floor, onto your forearms and toes. Squeeze your glutes and tighten your abs. Engage your leg muscles, tuck your chin and keep your back flat to create a straight, strong line from head to toes. Hold that position. Slowly lower to the floor. Try to hold your plank for 10 to 15 seconds and progress to longer. For all of these exercises, try and rest as little as possible between each, but give yourself some grace, too. Start out doing one set of each exercise to performing two, and then three sets each. There’s no equipment required and you can easily fit these into your daily routine while your baby naps. Be sure to share any concerns, fears or questions about pregnancy with your doctor. Don’t have an OBGYN you can trust? Find an OBGYN near you .
Markdown	[![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSW/Sites/BSWHealth/scrubbing-in-icon.svg?iar=0)](https://www.bswhealth.com/blog) [![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/bswhealth/Icons/bswh-icon-gray.svg?iar=0)](https://www.bswhealth.com/) [![BSW Logo](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fedge.sitecorecloud.io%2Fbaylorscott7127-bswhealth416c-prodb8d1-6471%2Fmedia%2FProject%2FBSW%2FSites%2FBSWHealth%2Fbswh-icon-white.svg&w=384&q=85)](https://www.bswhealth.com/) Log in Doctors & specialists Locations Services & treatments Resources Financial services [![BSW Logo](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fedge.sitecorecloud.io%2Fbaylorscott7127-bswhealth416c-prodb8d1-6471%2Fmedia%2FProject%2FBSWHSites%2Fshared%2FBrandLogos%2FBSW-Logo.svg%3Fh%3D26%26iar%3D0%26w%3D150&w=384&q=85)](https://www.bswhealth.com/) - Home - Health Topics - Wellness - Healthy Living - Inside Baylor Scott & White Home Health Topics Wellness Healthy Living Inside Baylor Scott & White Close Back Need help?[Chat with us](https://www.bswhealth.com/contact-us#chat-online) Close Back - Home - Health Topics - Wellness - Healthy Living - Inside Baylor Scott & White Home Health Topics Wellness Healthy Living Inside Baylor Scott & White Close Back ![ScrubbingIn Logo](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSW/Sites/BSWHealth/images/scrubbing-in.svg) Subscribe 1. [Home](https://www.bswhealth.com/) 2. /[Blog](https://www.bswhealth.com/blog) 3. /[Healthy living](https://www.bswhealth.com/blog/healthy-living) 4. /[Pregnancy](https://www.bswhealth.com/blog/healthy-living/pregnancy) 5. /5 postnatal exercises to lose the baby weight # 5 exercises for new moms to strengthen and tone postpartum [pregnancy](https://www.bswhealth.com/blog/healthy-living/pregnancy)/by Baylor Scott & White Health/Dec 12, 2022 [![Facebook](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/shared/SocialShareIcons/Facebook_Icon.svg?iar=0)](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.bswhealth.com%2Fblog%2F5-postnatal-exercises-to-lose-the-baby-weight)[![X](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/shared/SocialShareIcons/X_Icon.svg?iar=0)](https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bswhealth.com%2Fblog%2F5-postnatal-exercises-to-lose-the-baby-weight&text=5%20exercises%20for%20new%20moms%20to%20strengthen%20and%20tone%20postpartum) ![Share](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/shared/SocialShareIcons/Share_Icon.svg?iar=0) ![](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F9adb7c75116e4f95acedbccd3d8978dd%3Fv%3D7d675e3b&w=1440&q=85) Pregnancy may seem like a great time to put your feet up and relax, but regular exercise before, during and after pregnancy has great benefits for you and your baby. And the [benefits of exercise](https://www.bswhealth.com/blog/mommy-myths-fact-vs-fiction-in-pregnancy) don’t stop after delivery—women who exercise while pregnant are more successful in reaching their pre-pregnancy weight after giving birth. ## Is exercise safe postpartum? If you had a healthy pregnancy and expected vaginal delivery, it’s usually [safe to exercise](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy) as soon as you feel ready. If there were complications or you had a cesarean birth, ask your OBGYN when it’s safe to exercise. Exercise has the following benefits for postpartum women: - Helps strengthen and tone abdominal muscles - Boosts energy - Promotes better sleep - May help prevent postpartum depression As your body continues to heal, especially if you are breastfeeding, make sure that you are nourishing your body with nutrient-dense foods. Breastfeeding combined with a highly restrictive diet is not healthy for mom or baby. Breast milk production will come first, and your body will sacrifice its lean muscle tissue for the task if it is not getting enough food to fuel production. A reduction in lean muscle tissue decreases your metabolism, leaving you feeling even more tired and sluggish. ## 5 strengthening exercises for new moms Strength training is one of the most effective ways to regain strength and muscle tone after pregnancy. Try these exercises below. ### 1\. Glute Bridges - Lie on your back with your knees bent and feet flat on the floor. - Rest your arms by your side, palms down. - Tighten your abs. Tuck your pelvis so your low back is flat against the floor. - Squeeze your bottom tight as you lift your hips off the ground. - Give an extra squeeze with your glutes at the top of the movement, then slowly lower back to the floor. - Repeat for a set of 25. ### 2\. Clamshells - Lie on your side, with your legs stacked and knees bent at a 45-degree angle. - Keep your feet together and without rocking backward, slowly raise your upper knee as high as possible without shifting your hips or pelvis or moving your lower leg. Your legs will look like an open clamshell. - Return the top leg to the starting closed position. - Repeat for a set of 25. ### 3\. Squats - Stand with hips shoulder-width apart. Begin the movement by pushing the hips back as if you will sit back into a chair. - Bend the knees and lower down into a squat position. You should work to maintain a tall spine and proud chest as you lower down. - Push through the feet, straighten the knees and squeeze the glutes to return to standing. - Repeat for a set of 25. ### 4\. Scapular wall slides This exercise is great to open the chest and correct the rounded shoulder posture that many new mothers assume from cradling babies. - Stand with your back against the wall and feet about a foot away from the wall. You will be leaning back into the wall. - Tighten your abdominals and flatten your low back against the wall. Tuck your chin so that the back of your head is against the wall. - Bring the arms up against the wall in the shape of a field goal post. Slide the arms up the wall diagonally, forming a ‘V’ with the arms. - Draw the shoulder blades and drive the elbows towards your hip pockets, forming a ‘W’ with the arms. - Do not let the low back arch as you drive the elbows. - Repeat for a set of 15 to 20. ### 5\. Plank - Begin by lying on your stomach on the floor. Position yourself on your forearms with your elbows under your shoulders and your legs extended straight. - Lift your body off of the floor, onto your forearms and toes. - Squeeze your glutes and tighten your abs. - Engage your leg muscles, tuck your chin and keep your back flat to create a straight, strong line from head to toes. - Hold that position. - Slowly lower to the floor. - Try to hold your plank for 10 to 15 seconds and progress to longer. For all of these exercises, try and rest as little as possible between each, but give yourself some grace, too. Start out doing one set of each exercise to performing two, and then three sets each. There’s no equipment required and you can easily fit these into your daily routine while your baby naps. Be sure to share any concerns, fears or questions about pregnancy with your doctor. Don’t have an OBGYN you can trust? [Find an OBGYN near you](https://www.bswhealth.com/find-careloc=32.8138752,-96.81960959999999&dist=10&sd=nextavailableappointment&key=obstetrics%20%26%20gynecology&vect=specialty&usesbsw&tab=d#?). ## You may also like [![getting-mentally-fit-after-baby.jpg](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fc731af1113e8413fbccb3ca66fe72be8%3Fv%3D20b8b15d&w=1440&q=85)](https://www.bswhealth.com/blog/getting-mentally-fit-after-baby) [Getting mentally fit after baby: 7 ways for busy new mothers to prioritize their mental health](https://www.bswhealth.com/blog/getting-mentally-fit-after-baby) Pregnancy [![A pregnant woman lying on a sofa, living a healthy lifestyle to prevent gestational diabetes.](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fa7a88792f9894754a7cee36af07ac113%3Fv%3D647e6082&w=1440&q=85)](https://www.bswhealth.com/blog/4-ways-to-help-prevent-gestational-diabetes) [How to prevent gestational diabetes: 4 tips for a healthy pregnancy](https://www.bswhealth.com/blog/4-ways-to-help-prevent-gestational-diabetes) Pregnancy [![](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001-delivery.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fb0e3c5d7ce594c718d425be83f9e818a%3Fv%3D986f03e9&w=1440&q=85)](https://www.bswhealth.com/blog/high-risk-pregnancy-5-questions-to-ask-your-ob-gyn) [High-risk pregnancy? 5 questions to ask your OB-GYN](https://www.bswhealth.com/blog/high-risk-pregnancy-5-questions-to-ask-your-ob-gyn) Pregnancy ## More topics to explore [pregnancy](https://www.bswhealth.com/blog/healthy-living/pregnancy) [childrens-health](https://www.bswhealth.com/blog/healthy-living/childrens-health) [mens-health](https://www.bswhealth.com/blog/healthy-living/mens-health) [womens-health](https://www.bswhealth.com/blog/healthy-living/womens-health) ![BSW\_AE2026\_Johanna\_3840x1790.jpg](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fce2882fc4475452cb229ed065e963588%3Fv%3D83845ea5&w=1440&q=85) ## We make it easy. Healthcare doesn't have to be difficult. We're constantly finding ways to make it easy so that you can get Better and stay that way. [Find a Doctor](https://www.bswhealth.com/find-care) ![BSW\_AE2026\_Johanna\_3840x1790.jpg](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001-delivery.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F8a0ef0ce2e8943aca1e5800e83cb18c6%3Fv%3D193fc562&w=1440&q=85) ## Better tools make it easier We all have different healthcare needs. Handle them your way with the MyBSWHealth app. Download the app today and take a hands-on approach to your healthcare. Text Better to 88408 ## Related Articles [![A couple sitting on a couch, smiling while researching iui vs ivf on a smartphone together](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fc646814f2e0a4fe1a83a156cf45ac348%3Fv%3Db28d7e43&w=1440&q=85)](https://www.bswhealth.com/blog/iui-vs-ivf-which-fertility-treatment-is-right-for-you) [IUI vs. IVF: Which fertility treatment is right for you?](https://www.bswhealth.com/blog/iui-vs-ivf-which-fertility-treatment-is-right-for-you) If you’re exploring fertility treatment, you’re likely carrying a mix of hope, uncertainty and maybe even grief. Infertility can feel... [pregnancy](https://www.bswhealth.com/blog/healthy-living/pregnancy) Feb 2, 2026 [![A woman looks at her menstrual cycle app on her phone to understand if she’s experience PMS vs. pre](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F6b99ffc52d18498abfc0720995709fcc%3Fv%3Da72ddcfa&w=1440&q=85)](https://www.bswhealth.com/blog/am-i-pregnant-or-is-it-pms) [PMS vs. pregnancy symptoms: How to tell the difference](https://www.bswhealth.com/blog/am-i-pregnant-or-is-it-pms) Fatigue, cramping and mood swings—are they signs of premenstrual syndrome (PMS) or early pregnancy? If you’re trying to conceive, it... [pregnancy](https://www.bswhealth.com/blog/healthy-living/pregnancy) Jan 14, 2026 [![what is mastitis.jpg](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F8247f95394b54d4fad567e83b949b750%3Fv%3Dae782302&w=1440&q=85)](https://www.bswhealth.com/blog/mastitis-101) [Mastitis 101: What to do if you notice these mastitis symptoms](https://www.bswhealth.com/blog/mastitis-101) If you’re breastfeeding, you may have heard about a common condition among nursing mothers called mastitis, or maybe you’re wondering... [pregnancy](https://www.bswhealth.com/blog/healthy-living/pregnancy) Oct 28, 2025 ![College Station-POI-010.jpg](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F810ef1260d314ed287d51c17ad2dbd9e%3Fv%3D1326f792&w=1440&q=85) ![College Station-POI-010.jpg](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F810ef1260d314ed287d51c17ad2dbd9e%3Fv%3D1326f792&w=1440&q=85) ## Ready for healthcare news to inform you? Advice to empower you? Stories to inspire you? ### Enter your email address below to receive the latest health updates and tips from Baylor Scott & White. [![Fast Lane](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/shared/BrandLogos/BSW-Logo.svg?h=26&iar=0&w=150)](https://www.bswhealth.com/) [![Fast Lane](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/shared/BrandLogos/BSW-Logo.svg?h=26&iar=0&w=150)](https://www.bswhealth.com/) ### Our Offerings - [Classes and Events](https://www.bswhealth.com/classes-and-events) - [Virtual Care](https://www.bswhealth.com/specialties/virtual-care) - [Doctor Directory](https://www.bswhealth.com/doctors) - [Location Directory](https://www.bswhealth.com/locations) - [Specialties Directory](https://www.bswhealth.com/specialties) - [Treatments and Procedures](https://www.bswhealth.com/treatments-and-procedures) - [MyBSWHealth Mobile App](https://www.bswhealth.com/patient-tools/mybswhealth-patient-portal) ### Tools and Resources - [Symptom Checker](https://www.bswhealth.com/patient-tools/symptom-checker) - [Pay Your Bill](https://www.bswhealth.com/patient-tools/registration-and-billing/pay-your-bill) - [Medical Records](https://www.bswhealth.com/patient-tools/request-copies-of-your-medical-records) - [Price Transparency](https://www.bswhealth.com/patient-tools/registration-and-billing/estimate-your-cost-of-care) - [Insurance Accepted](https://www.bswhealth.com/patient-tools/registration-and-billing/insurance-plans-accepted) - [Financial Assistance](https://www.bswhealth.com/patient-tools/registration-and-billing/financial-assistance) - [Advance Directives](https://www.bswhealth.com/patient-tools/advance-directives) - [Surgery Pre-Registration](https://www.bswhealth.com/patient-tools/registration-and-billing/pre-registration) - [Scrubbing In Blog](https://www.bswhealth.com/blog) ### About us - [Mission Vision and Values](https://www.bswhealth.com/about) - [Achievements](https://www.bswhealth.com/about/awards) - [Community Impact](https://www.bswhealth.com/about/community-impact) - [Quality Alliance](https://www.bswhealth.com/quality-alliance) - [Newsrooms](https://news.bswhealth.com/en-US) - [Contact Us](https://www.bswhealth.com/contact-us) ### Get Involved - [Volunteer](https://www.bswhealth.com/get-involved/become-a-volunteer) - [Donate](https://www.bswhealth.com/get-involved/ways-to-donate) - [Give Blood](https://www.bswhealth.com/locations/clinic/temple-blood-center) ### For Medical Professional - [Refer a Patient](https://www.bswhealth.com/medical-professionals/referrals) - [Careers](https://jobs.bswhealth.com/) - [Graduate Medical Education](https://www.bswhealth.com/medical-professionals/education/graduate-medical-education) - [Allied Health Education](https://www.bswhealth.com/medical-professionals/education/allied-health) - [Nursing Education](https://www.bswhealth.com/medical-professionals/nursing-institute) - [Research Areas](https://www.bswhealth.com/research) - [Clinical Trials](https://www.bswhealth.com/research/clinical-trials) Download the MyBSWHealth App [![Apple Store](https://bswh-p-001-delivery.sitecorecontenthub.cloud/api/public/content/fd81a9920d6a471683e03105af798ce4?v=86dd928f)](https://apps.apple.com/us/app/mybswhealth/id1000856979 "Apple Store Link") [![Google PlayStore](https://bswh-p-001-delivery.sitecorecontenthub.cloud/api/public/content/8e98100da97446d9976ac35870598aa8?v=a1c3f750)](https://play.google.com/store/apps/details?id=com.baylorscottandwhite.healthsource&hl=en "Google PlayStore Link") [![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/bswhealth/Icons/Footer-Icons/Facebook-Icon.svg?iar=0)](https://www.facebook.com/ "Facebook")[![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/bswhealth/Icons/Footer-Icons/X-Icon.svg?iar=0)](https://www.x.com/ "X")[![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/bswhealth/Icons/Footer-Icons/Instagram-Icon.svg?iar=0)](https://www.instagram.com/ "Instagram")[![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/bswhealth/Icons/Footer-Icons/Youtube-Icon.svg?iar=0)](https://www.youtube.com/ "Youtube")[![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/bswhealth/Icons/Footer-Icons/Pinterest-Icon.svg?iar=0)](https://www.pinterest.com/bswhealth "Pinterest")[![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/bswhealth/Icons/Footer-Icons/System.svg?iar=0)Español](https://salud.bswhealth.com/) ©2026 Baylor Scott White Health. All Rights Reserved. - [Terms of Use](https://www.bswhealth.com/privacy-policies-and-patient-rights/site-ownership) - [Notice of Non-discrimination](https://www.bswhealth.com/privacy-policies-and-patient-rights/notice-of-non-discrimination) - [Privacy and Patient Rights](https://www.bswhealth.com/privacy-policies-and-patient-rights) - 301 N. Washington Ave., Dallas, TX 75246 Together with our vendors, we use cookies and similar technologies. These cookies are useful for improving your experience on our site, measuring performance, and gathering audience data. They help us keep in touch with you and provide you with relevant content. To learn more about how we use data, check out our [digital privacy policy](https://www.bswhealth.com/privacy-policies-and-patient-rights/digital-privacy-policy/). Manage Cookies Accept
Readable Markdown	Pregnancy may seem like a great time to put your feet up and relax, but regular exercise before, during and after pregnancy has great benefits for you and your baby. And the [benefits of exercise](https://www.bswhealth.com/blog/mommy-myths-fact-vs-fiction-in-pregnancy) don’t stop after delivery—women who exercise while pregnant are more successful in reaching their pre-pregnancy weight after giving birth. ## Is exercise safe postpartum? If you had a healthy pregnancy and expected vaginal delivery, it’s usually [safe to exercise](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy) as soon as you feel ready. If there were complications or you had a cesarean birth, ask your OBGYN when it’s safe to exercise. Exercise has the following benefits for postpartum women: - Helps strengthen and tone abdominal muscles - Boosts energy - Promotes better sleep - May help prevent postpartum depression As your body continues to heal, especially if you are breastfeeding, make sure that you are nourishing your body with nutrient-dense foods. Breastfeeding combined with a highly restrictive diet is not healthy for mom or baby. Breast milk production will come first, and your body will sacrifice its lean muscle tissue for the task if it is not getting enough food to fuel production. A reduction in lean muscle tissue decreases your metabolism, leaving you feeling even more tired and sluggish. ## 5 strengthening exercises for new moms Strength training is one of the most effective ways to regain strength and muscle tone after pregnancy. Try these exercises below. ### 1\. Glute Bridges - Lie on your back with your knees bent and feet flat on the floor. - Rest your arms by your side, palms down. - Tighten your abs. Tuck your pelvis so your low back is flat against the floor. - Squeeze your bottom tight as you lift your hips off the ground. - Give an extra squeeze with your glutes at the top of the movement, then slowly lower back to the floor. - Repeat for a set of 25. ### 2\. Clamshells - Lie on your side, with your legs stacked and knees bent at a 45-degree angle. - Keep your feet together and without rocking backward, slowly raise your upper knee as high as possible without shifting your hips or pelvis or moving your lower leg. Your legs will look like an open clamshell. - Return the top leg to the starting closed position. - Repeat for a set of 25. ### 3\. Squats - Stand with hips shoulder-width apart. Begin the movement by pushing the hips back as if you will sit back into a chair. - Bend the knees and lower down into a squat position. You should work to maintain a tall spine and proud chest as you lower down. - Push through the feet, straighten the knees and squeeze the glutes to return to standing. - Repeat for a set of 25. ### 4\. Scapular wall slides This exercise is great to open the chest and correct the rounded shoulder posture that many new mothers assume from cradling babies. - Stand with your back against the wall and feet about a foot away from the wall. You will be leaning back into the wall. - Tighten your abdominals and flatten your low back against the wall. Tuck your chin so that the back of your head is against the wall. - Bring the arms up against the wall in the shape of a field goal post. Slide the arms up the wall diagonally, forming a ‘V’ with the arms. - Draw the shoulder blades and drive the elbows towards your hip pockets, forming a ‘W’ with the arms. - Do not let the low back arch as you drive the elbows. - Repeat for a set of 15 to 20. ### 5\. Plank - Begin by lying on your stomach on the floor. Position yourself on your forearms with your elbows under your shoulders and your legs extended straight. - Lift your body off of the floor, onto your forearms and toes. - Squeeze your glutes and tighten your abs. - Engage your leg muscles, tuck your chin and keep your back flat to create a straight, strong line from head to toes. - Hold that position. - Slowly lower to the floor. - Try to hold your plank for 10 to 15 seconds and progress to longer. For all of these exercises, try and rest as little as possible between each, but give yourself some grace, too. Start out doing one set of each exercise to performing two, and then three sets each. There’s no equipment required and you can easily fit these into your daily routine while your baby naps. Be sure to share any concerns, fears or questions about pregnancy with your doctor. Don’t have an OBGYN you can trust? [Find an OBGYN near you](https://www.bswhealth.com/find-careloc=32.8138752,-96.81960959999999&dist=10&sd=nextavailableappointment&key=obstetrics%20%26%20gynecology&vect=specialty&usesbsw&tab=d#?).
Shard	43 (laksa)
Root Hash	6603342013069257643
Unparsed URL	com,bswhealth!www,/blog/5-postnatal-exercises-to-lose-the-baby-weight s443