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Breast milk is best for your baby
The World Health Organisation recommends exclusive breastfeeding for the first six months of life. Unnecessary introduction of bottle feeding or other food and drinks will have a negative impact on breastfeeding. After six months of age, infants should receive age appropriate foods while breastfeeding continues for up to two years of age or beyond. Consult your doctor before deciding to use infant formula or if you have difficulty breastfeeding.

The Supermum Workout

Pregnancy might seem like a period to kick back and relax, but staying active during this time actually works out for the pregnant mum in the short and long term. Exercising boosts your energy, while helping you to sleep better and reduce aches that usually come with being pregnant. Become a Supermum and join in these exercises designed to enhance your strength and endurance, essential things to take note of when you go into labour! You can use a pair of 1-2kg lightweight dumbbells for these exercises, or you can do the exercises without them too!

Birthing Squats

Build up your lower body strength and facilitate smooth movement for your hips, core & pelvic floor muscles, all for easier labour.

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1. Stand at a shoulder width apart, toes pointed forward.

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2. If you have dumbbells, put them at your side.

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3. Lower your body down, as low as you can, and push your buttocks out.

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4. Come back up slowly, push with your heels and squeeze your glutes when you’re at the top.

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5. Repeat Steps 3-4 10 for 10 times

Mama Cuddles

Buff up your back muscles and lessen backaches with this exercise. It also mimics the action of a mum bending down and lifting up her little one.

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1. Stand at a shoulder width apart, toes pointed forward.

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2. If you have dumbbells, place them close to your thighs.

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4. Lift yourself up slowly using your back muscles.

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5. Repeat Steps 3-4 10 for 10 times.

Playful Lifts

Strengthen your upper body and shoulder muscles, which are great for mums to lift up their little ones.

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1. Hold your dumbbells close to you.

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2. Start with a bicep curl, by bending your arms, and keeping your elbows pointed back and close to your body.

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3. Continue and push your arms upward into a shoulder press.

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4. Release, and reverse the process to bring your arms down.

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5. Repeat Steps 2-4 for 10 times.

Strong Mama Legs

Keep your lower body strong with these moves, to help you carry the extra weight throughout your pregnancy.

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1. Stand at a shoulder width apart, toes pointed forward.

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2. Take a wide step forward with your right leg, and settle into a comfortable position.

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3. Lower your body down, as low as you can, and bend your knees at a 90° angle.

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4. Push back up slowly with your heels and don’t lock your knees.

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5. Repeat Steps 3-4 for 10 times, before switching legs and repeating the whole process for another 10 times.

Strong Back

Keep your lower body strong with these moves, to help you carry the extra weight during your pregnancy.

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1. Stand at a shoulder width apart, toes pointed forward.

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2. Take a wide step forward with your right leg, and settle into a comfortable position.

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3. Bend your waist.

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4. Spread your arms & dumbbells wide apart, and hold to squeeze your back muscles.

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5. Bring them down and repeat Step 4 again.

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