KL · Fitness guide
StringsSG · Updated
During pantang: what is usually fine
- Deep breathing - slow breaths into the belly and ribs, which helps the deep core reconnect.
- Pelvic floor squeezes (Kegel exercises) - short holds, a few times a day, if comfortable.
- Short, easy walks around the house as you feel able.
- Gentle stretches for neck and shoulders, which get stiff from feeding.
Every birth is different. Follow your doctor's or midwife's advice, and stop any exercise that causes pain or bleeding.
What to avoid in the first weeks
- Sit-ups, crunches and heavy lifting.
- High-impact exercise like running or jumping.
- Anything that causes pain, heaviness in the pelvis or increased bleeding.
After pantang: a step-by-step return
- 1
Weeks 6-8
After your postnatal check: breathing, pelvic floor and gentle deep core work. Longer walks.
- 2
Weeks 8-12
Light strength - squats to a chair, glute bridges, supported rows - and checking for abdominal separation.
- 3
Months 3-6
Progressive strength training and low-impact cardio. Return to running only when your pelvic floor feels strong.
- 4
After 6 months
Most women can return to their previous training, built back up gradually.
Balancing tradition and exercise
Many families follow traditional practices such as warm drinks, herbal baths and staying indoors during pantang. Gentle breathing and pelvic floor work fit comfortably alongside them - they can be done lying down at home. If elders in the family are worried about exercise, explain that these exercises are about recovery, not workouts.
Ready to start after pantang?
A postnatal trainer rebuilds your core and strength step by step, at home.
