Exercise during and after pregnancy may seem like a foreign concept, 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 directions.

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. Simply do a small contraction of the sphincter and then a relaxation. You can do this exercise as a progression: start lightly, build up, hold, 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 hip-width apart and your knees bent, squeeze your glutes and slowly lift your hips off the ground. You can keep your arms at your sides. Keep your belly pointed toward the ceiling, without falling to your side. Hold at the top for 5-10 seconds, then release back down to the floor. 2 sets of 15

3. The Cat Stretch – Prenatal

Muscles- Up: strengthens abs, Down: stretches lower back

On all fours, place your hands under your shoulders and your 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 of pulling your abdomen in toward your spine. Slowly release past your starting point and gently arch your back. 2 sets of 15

4. Sit-ups on the ball – prenatal

Abdominal muscles

With an exercise ball propped up against a wall, lean back over the ball until your glutes 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 your chin tucked in, roll up slowly, imagining your abdomen curving forward in a C shape. Exhale as you roll forward, inhale as you slowly roll back. No need to snuggle too far away. 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. Take a deep breath in, and as you exhale, slowly rotate your pelvis toward your shoulders, pressing your back further into the ground. Don’t 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. Take a deep breath in and as you exhale, think about lowering your navel to the ground. Relax and then repeat. As you do this exercise, think of the abdomen flattening and compressing. Your belly button should be pulled down against your spine. 2 sets of 20