You don't have to say bye-bye to your old physique, just because you've had a baby

Most new mums want to look like they did before they were pregnant, or maybe even improve on it. Though this may seem daunting, getting your body back after a baby isn't as tough as you think. And remember: the fitter you are before delivery, the easier the return to your pre-pregnancy shape.

The really crucial problem is getting time to yourself for exercise. If possible, have someone watch your baby for 30 minutes or an hour a few times a week to free you up to do this workout. If this isn't realistic, you can always try to do the strength training and stretching bits at home when the baby is asleep, and then get your cardio exercise in whilst strolling the baby. Regardless of how you fit exercise into your busy life, any activity is better than none at all.

Exercise is important after having a baby, because it:

• boosts energy
  
• helps you sleep better
  
• increases self-esteem at an emotionally vulnerable time
  
• combats stress and tension
  
• helps you lose the extra weight gained during pregnancy
  
• produces endorphins that give you a natural high
  
• tones and strengthens muscles

After you deliver, ask your doctor when you can begin exercising again. For most women it's within four to six weeks, but if you've had a Caesarean, you'll probably need longer to recover.

The mantra for post-pregnancy exercise is slow and steady. In particular, if you're breastfeeding you need to work out at a low intensity to prevent the accumulation of lactic acid in your milk. It's also crucial to be very careful to move slowly and not make any sudden or jarring movements when you exercise. This is because your joints are probably still unstable due to the presence of the hormone relaxin in your system. Relaxin allows your ligaments (which stabilise the joints) to move more freely to accommodate the baby, but it also makes it easy to overextend joints and become injured. Bear in mind that it takes six to 12 weeks to fully recover from childbirth, and it could take up to one year for your body to return to the way it was before you got pregnant.

First, we'll touch on Caesarean sections. After delivery, your doctor will probably prescribe deep breathing and leg exercises to do whilst in bed to reduce the risk of developing blood clots. Pelvic floor (or Kegel) exercises should be your main form of exercise for the first six weeks. It is not recommended to start a full-on exercise programme until ten to 12 weeks following a Caesarean delivery.

Whether you've had a vaginal or Caesarean birth, pelvic floor exercises are the most important of all. These muscles form a hammock that supports the pelvic organs and provides sphincter control of the vagina, urethra and anus. It's essential that you strengthen this muscle before attempting any other exercise. Here's how:

• Release your vaginal muscles as if you are about to urinate.
  
• Then, contract these muscles up and in.
  
• Hold the position for five counts and breathe normally.
  
• Release.
  
• Repeat as many times as possible until your muscles begin to tire. As you get stronger, hold the position longer.
  
• When you've mastered this try adding contraction-like pulses each time and finally progress to several little contractions without resting in between.

Once your doctor gives you the all-clear to exercise, you still have to take into consideration the changes your body is going through. It may take up to four months after delivery for your hormone levels to return to normal, and exercise can help boost your mood during a time when you might be feeling quite emotional.

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.

For the lower body

Squats. Stand with your feet hip-width apart. Gently lower your hips down and behind you as if you're about to sit in a chair. Then, power up using your leg and bum muscles. Keep your weight in your heels and don't let your knees move forward past your toes.

Stationary lunges. Stand up tall, then take a big step forward lifting your back heel off the floor. Now lower yourself towards the ground so both legs form 90-degree angles. Your front knee should be directly over your ankle (don't let your knee move forward past your toes) and your back thigh should be in line with your spine. Gently push back to the starting position and repeat. Switch legs.

Standing leg extensions. Stand up with your feet hip-width apart and your right hand against a wall or resting on the back of a chair for support. With your weight on your right leg, gently straighten your left leg so it forms a 45-degree angle to the floor, keeping your tummy tight. Don't lock your knees. Repeat, then switch legs.

Abs Start by doing each of these exercises 10-15 times. Try pulling your navel up and in towards your spine during each move.

Crunches. Lie face-up on the floor with your knees bent and your feet flat on the floor. Place a pillow between your legs and gently squeeze it so your lower back stays pressed into the floor. Place your palms behind your head and gently rest your head in your fingertips. Contract your abs and, in one motion, lift your chest and shoulders up a few inches off the floor. Hold for a few seconds, then return to starting position and repeat. Don't strain your neck.

Oblique curls. Do the same movement above, but when you contract your abs lift your chest and shoulders up and shift your torso so your left elbow moves towards your right knee. Return to starting position, then switch sides shifting left and turning your right elbow towards your right knee.

Let-backs. Sit on the floor with knees bent and your hands grasping your knees for support. Contract your abs and curl the spine while gently leaning back until your arms straighten. Return to starting position and repeat.

Cool down: 10-15 minutes
Remember that your joints are still very pliable because of the residual relaxin in your system, so take extra care when stretching. Repeat the warm-up stretches and keep your movements slow and sustained.

The most important thing to remember during your post-pregnancy workout is to listen to your body and go at your own pace. Take a couple of sessions with a personal trainer if possible or find some low-impact gentle movement classes like Pilates. The more disciplined you are with your workouts, the quicker you'll return to your pre-pregnancy physique.