By Vicky Warr, pregnancy and postnatal fitness specialist and founder of TheBeezKneez Hive.

This postnatal core exercise targets your abdominals, specifically your transverse abdominals, the deeper muscles that have been stretched and weakened during pregnancy. It also helps strengthen your back too, ideal for new mothers who are lifting and carrying their babies, and want to keep their backs pain free.

It is a good exercise to do after you have mastered the hip lifts and leg slides, which I show you in my ‘7 exercises to tone your Mummy Tummy You Can Do In Your Pyjamas’ free e-book; grab your copy  below.
Plus the best thing about this exercise is that you don’t need a gym, equipment or fitness clothing; you can do it anytime, anywhere even in your pyjamas, like our model.

4 Point opposite arm and leg reach_postnatal exercise

Postnatal Exercise To Tone The Abominals, The Four Point Opposite Arm and Leg Reach. Start Position


  1. Start on all fours with your hands directly under each shoulder & your knees hip width apart, directly under your hips.
  2. Let your head relax.
  3. Inhale & relax your tummy.
4 point opposite arm &leg reach

Postnatal Exercise To Tone Your Abdominals; 4 point opposite arm and leg reach. How To Do


  1. Exhale & draw your belly button gently in & up towards your lower back.
  2. Then simultaneously slide your left foot along the floor behind you, to straighten your leg & reach your right arm out in front of you so it lightly touches your right ear & your hand is level with your shoulder.
  3. Turn your palm inwards & your thumb upwards.
  4. Hold the position for one second then inhale & return the hand to the floor & bring the knee back under your hip.

How many?  2 sets of 8 – 10 on each side.

7 Top Postnatal Core Exercises

7  Of The Best Postnatal Core Exercises


Do you want postnatal exercises to tone your abdominals and time your waist, that you can do easily at home when your baby naps or toddler plays?

The 7 postnatal core exercises in this e-book are safe for any type of birth you had including a c-section. They are also suitable if you had twins.  With full instructions and images, you’ll know you are doing the exercises correctly. 

Download your free ‘7 Exercises to Tone your Mummy Tummy, you can do in your pyjamas’ by clicking here.

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Consult your doctor or health professional and follow all safety instructions before beginning any exercise program. Results may vary. Exercise and the correct nutrition are necessary to achieve and maintain muscle tone and weight loss. Bump and Beyond by Vicky Warr is a registered trademark of Bump and Beyond by Vicky Warr Ltd., ©2022 Bump and Beyond by Vicky Warr. All rights reserved.

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