Fast fitness for new mums

You've survived the first six weeks and can't help but dream about your pre-pregnancy body. There is hope, however, with these super-speedy tips that will give you a gentle nudge in the right direction

You've survived the first six weeks and you can't help but dream about your pre-pregnancy body. One slight problem: you are still in a frenzy of washing all-in-ones, sterilising bottles and feeding. There is hope, however, with these super-speedy tips to give you a gentle nudge in the right direction...

Stop and breathe

Never underestimate what five minutes of calm can do to clear your mind. A stressed mind means a stressed body, and prolonged periods of stress can raise the levels of cortisol - the 'stress hormone' - in your body.

Raised cortisol levels increase fat storage, particularly in the abdominal region - not good for new mummies' tummies!

So next time baby is having a nap, sit down calmly, close your eyes, and focus on your breathing, if thoughts enter your head, acknowledge them and then let them pass. Over time this will get easier so stick with it.

- More tips Just For Mums
Plan your lunches and dinners

New mums are often the last to be fed, often only reminded by an almighty tummy growl. So what do you do? Reach for a chocolate digestive, and before you know it you've devoured the packet. Oops, how did that happen?

When you make your shopping list, write down your lunches and dinners for the week and shop accordingly. Put your lunch and dinner plan where you can see it and say goodbye to digestive ready meals!

- More tips Just For Mums
Let's dance!

David Bowie was right, there is nothing like listening to your favourite songs to get you moving and lift your spirits, not to mention your derriere!

So take it one step further and crank up some of your favourite songs. Dance like no one is watching, and if baby is wondering who the diva before them is, lift them up and keep grooving, they will add extra resistance to help you banish fat as you boogey!

- More tips Just For Mums
Snack smart

Back to the digestive biscuit plan...if you want to gain an extra 10lbs that is. Grabbing food on the go should energise you, not give you a quick boost followed by a slump, as most sugary snacks do.

Next time you need a quick pick-me-up, grab a piece of fruit with some nuts or seeds, or tuck into a yoghurt - the protein is excellent for keeping your metabolism high, and means you stay fuller for longer.

- More tips Just For Mums
5-minute body blitz

You planned a 40-minute walk today, but somehow you got stuck into doing something and now you only have 15 minutes. Is there much point?

Don't be fooled into thinking that you have to work out for a certain period of time to get results.

Try this five-minute body blitzer:

- 10 x star jumps
- 10x squats
- jog on the spot for a minute

Repeat this three times. Think five minutes is not enough? Give it a try and get back to me!

- More tips Just For Mums
Stretch it out

As a new Mum you spend a lot of time holding onto your new bundle of joy, which can really put a strain on your back neck and shoulders.

If your posture is slightly hunched it means that lots of stale air sits in your lungs, reducing your capacity to get fresh oxygen to your brain and your muscles.

Every morning and night, reach up as tall as you can, stretching your arms over your head, and then slowly bend from side to side for instant revitalisation of mind, body and soul.

- More tips Just For Mums
Get a friend on board

There's nothing like having a get-fit buddy to keep you motivated when you're just too knackered to think about exercise.

Pick up the phone now and put a date in your diary with a like-minded friend to spend a couple of half hours a week working out. Start off with a brisk walk around the park.

Booking something into the diary with a friend means you are more likely to get out and do it. Baby is happy getting out and about, and you have time for a girly catch up as you walk!

- More tips Just For Mums
Have a goal

Focus your energy towards an end goal, maybe a 5k walk/jog in two months time? Having something to aim for adds purpose to your exercise, and keeps you focused.

Spend just a couple of minutes each day thinking about how you will feel when you have achieved your target. If getting back into shape is a by-product of a bigger goal, it almost instantly feels like a lot less work.

- More tips Just For Mums
Hit the bottle

No, not that bottle. We're talking water.

Fill two baby bottles with water, holding one in each hand. Combine 10 squats, 10 lunges, and 10 step-ups, for three sets with a one-minute rest between sets.

Don't forget to squeeze your bum and pull your tummy in tight with each repetition to help perk up your bum and flatten your stomach.

- More tips Just For Mums
Toning tips

Okay, so the day has whizzed by and the time you had put by for exercise was spent on the phone to your mother.

You lie in bed telling yourself tomorrow is going be different, but you don't have to wait until tomorrow. Engaging your pelvic floor muscles is a fabulous toning exercise that you can do instantly and no one even needs to know you're working out!

You can feel your pelvic floor by engaging the muscles you use to stop the flow of urine when you go to the toilet. Squeeze 10-15 times in a row every day to improve tone and reduce the risk of stress incontinence.

- More tips Just For Mums
Help for time-poor mums

- Energising tips

- Time-saving suggestions

- Child-friendly outings