The ultimate new mum shape up

Start by trying our post-pregnancy workout no more than five times a week for 20 minutes (including the warm-up, cool down and cardio or strength training parts), then when you're feeling stronger you can exercise for a longer amount of time. If you're doing the entire workout, we recommend doing the cardio section first so your muscles are properly warm by the time you do the strength-training section.

Warm-up: 5-10 minutes
Stand up straight and make sure your spine isn't arched or slumped over. Walk on the spot or do gentle knee raises for around 3 minutes, then try the static stretches below.

Calf stretch
Stand tall facing a wall and place your palms flat against the wall. Move your feet back and bend your arms so you're leaning into the wall, but your body is in a straight line. Straighten your right leg and try to touch your right heel to the floor. Keep your left leg slightly bent. Hold for 15 seconds, then switch legs.

Quad stretch
Face a wall and press your left palm against it. Bend your right leg and grasp your right ankle, then bring your right foot up slowly to your bum. Hold for 15 seconds then switch legs.

Triceps stretch
Raise your right arm up to the ceiling then bend your elbow so your arm rests behind your head and your right hand points down towards the floor. Using your left arm, grasp the right elbow and pull gently towards the left. Hold for 15 seconds then switch arms. Lifting your arms overhead will help open the rib cage and allow for more oxygen to circulate through the lungs.

Cardiovascular: 15-20 minutes
Remember that your centre of gravity and body alignment have shifted over the last nine months, so your balance is likely to be a little off. Due to the presence of the hormone relaxin in your system, it's extremely important that you keep any cardiovascular exercise simple and avoid sudden movements. Swimming is ideal because it gives you a great workout without jarring your joints. If you are careful, you may also try brisk walking (treadmill or outdoors), slow stepping or gentle stationary cycling. All these workouts will help improve cardiovascular fitness and burn calories. Once you're feeling strong, work at an intensity of 65% to 70% of your maximum heart rate. To figure out this range, subtract your age from 220. Then multiply that number by .65 and .70.

Strength training: 15-20 minutes
Your focus should be strengthening your upper body - you'll need to develop this area for all the lifting and carrying you'll be doing in the next few months. Start by doing one set of 20 repetitions for all the exercises below. You can do them seated if you need to, then later progress to standing. Remember to tighten your abdominal muscles and breathe steadily throughout these exercises.

For the upper body

Biceps curls. Using a very light weight (about 2 pounds), bend your arms at a 90-degree angle so your elbows are in at your sides and your palms face the ceiling. Gently raise the weights until they almost touch your shoulders, then lower them back to starting position.

Triceps kickbacks. Using the same weight, lean forward slightly and support yourself by resting your left hand on your left thigh. Bend your right arm so your triceps muscle (the back of your upper arm) is parallel to the floor and your right hand is next to your right shoulder. Gently straighten your arm back behind you so it forms a 45-degree angle to the floor. Bring your arm back to starting position and repeat. Then, switch arms.

Press-ups against a wall. Stand facing a wall and press your palms against it. Move your feet back slightly, then bend your arms so that your torso comes close to the wall. Your heels should come off the floor and your arms should be supporting all your weight. Push back to starting position and repeat.

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