Wall push-up (postnatal)

Pre/postnataleasyrepsno equipment

Standing facing a wall with the hands on it at shoulder height and the body in one slanted line, the elbows bend to bring the chest toward the wall, then press back; an upper-body push with no weight on the belly or the pelvic floor.

How to do it

1. Stand about an arm and a half from a wall, feet hip-width apart, palms against the wall at shoulder height, shoulder-width apart.
2. Keep the body in a straight slanted line from head to heels, lower belly gently drawn in, and breathe in as you bend the elbows to bring the chest toward the wall.
3. Breathe out as you press back to straight arms; if the belly bulges along the middle, step closer to the wall or stop.
4. Do 8-12 slow reps; it is a good first push once cleared to exercise.
5. General exercise information, not medical advice: check with your doctor, midwife or a pelvic health physiotherapist before starting (usually at the 6-week check, later after a caesarean). Stop for pain, heavy bleeding, leaking, a feeling of heaviness in the pelvis, or the belly doming or bulging along the middle.

Muscles worked

Supporting: chest, triceps, shoulders, abs