In the early days, when feeds are happening every 2-4 hours, the window you have to exercise is quite small – so keep workouts simple and quick. Focus on short (15-20 minute) workouts that use only your body weight (like squats, lunges, or planks) or a few simple pieces of equipment (think, a pair of light dumbbells and your birthing ball!). Complete 3 sets of 10 reps of 3-5 exercises, and call it a day. Your priority in the early days is simply to establish and maintain supply while bringing movement back to your postpartum bod.

It’s an old wives’ tale that exercise while breastfeeding will decrease milk supply – the reason this myth exists is because dehydration does affect supply, which means that mummies who exercise — and sweat, especially here in Singapore! — will need to replenish their bodies with adequate amounts of water. A good rule of thumb is to nurse or pump directly before exercising (to avoid leaks and maximise your comfort) and sip water before, during, and after exercise. Lactic acid production and perspiration during exercise do not alter the nutrition or composition of the milk – so you can sweat with no regrets!

The number one complaint I hear in the gym from breastfeeding mums is postural pain, typically in the upper back, neck and shoulders. Exercises that are crucial for nursing and pumping mums are posterior chain activators like seated rows, face pulls, rear flys, and neck rolls. For mums who have particularly sensitive breasts or are prone to oversupply, it can be painful to perform movements that strongly contract the pectoralis muscles or require lying prone. For these mums, I would avoid movements like chest flys, Supermans, or push-up/burpee variations that require the chest to press against the floor.

Even after reading these tips, you might not feel ready to hop back in the gym – and that’s ok. It’s important to establish a movement routine that works for you and baby, even if it isn’t as structured or frequent as your pre-baby days. Gentle movement, particularly stretching and walking, can be introduced as soon as you feel ready after birth, and can keep you feeling energetic and positive about your body after baby. Start small, and stay consistent – and know that your breastfeeding body appreciates every little bit.

Amanda Lim is a certified fitness & nutrition coach, perinatal specialist, and mother of two. American by birth but Singaporean at heart, she enjoys hot yoga & CrossFit – followed by a big bowl of laksa. You can find her at @coachamandalim and coachamandalim.com.

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