First of all, congratulations, Mama! Whether you’ve just given birth or are preparing for the beautiful journey of postpartum recovery, you’ve done something amazing, and it’s time to give yourself the care and love you deserve.
Your body has been through a lot during pregnancy and delivery, and now it's time to focus on healing, recovering, and getting back to movement—at your own pace. Postpartum exercise isn't about bouncing back or rushing into a pre-pregnancy routine. It's about honoring your body’s changes, regaining strength, and helping yourself feel energized and empowered as you adjust to motherhood.
Here’s a gentle guide to easing back into exercise after giving birth, and for partners wanting to be supportive, we’ll also cover how you can offer encouragement and love during this transitional time.
When Can I Start Exercising Postpartum?
The answer to this depends on how your delivery went, how you’re feeling physically, and what your healthcare provider advises. It’s crucial to remember that no two bodies heal the same way.
- Vaginal Delivery: If you’ve had a vaginal birth, most healthcare providers recommend waiting about 4-6 weeks before engaging in formal exercise. However, you can start gentle activities like short walks whenever you feel ready—just listen to your body and stop if you feel any pain or discomfort.
- Cesarean Delivery: For moms who’ve had a C-section, the recovery time will be longer. Your doctor will likely suggest waiting at least 6-8 weeks before beginning exercise. Focus on rest and healing, and avoid lifting anything heavier than your baby until you’ve been cleared to start light activity.
No matter how you delivered, be sure to attend your postpartum check-up and ask your doctor when it’s safe to return to exercise.
The First Steps Back to Exercise
Before you jump back into a fitness routine, it’s important to start small. Your body is still recovering from the tremendous changes of pregnancy and childbirth, so you’ll want to ease into it gently.
Walking
Walking is one of the safest and easiest ways to start moving postpartum. Begin with short, leisurely strolls around the block or in the park with your baby in the stroller. Walking helps improve circulation, boost your mood, and gently activates your muscles without putting too much strain on your body.
Pelvic Floor Exercises (Kegels)
Pregnancy and delivery can weaken your pelvic floor muscles, leading to issues like incontinence. Kegel exercises help strengthen these muscles, which support your bladder, uterus, and bowel. Start by contracting the muscles you use to stop the flow of urine, holding for a few seconds, and then relaxing. Aim for a few sets of Kegels a day to restore pelvic floor strength. Unsure if you are doing Kegels correctly or need further support? Talk to your doctor, they may recommend seeing a pelvic floor therapist. Remember mamma, you are not alone. Strengthening your pelvic floor after delivery takes time. There is no shame in discussing incontinence issues with your doctor.
Deep Breathing and Core Engagement
Diaphragmatic breathing, or deep belly breathing, can help reconnect with your core muscles and promote relaxation. Place one hand on your belly and breathe deeply through your nose, allowing your belly to rise. Exhale slowly, pulling your belly button towards your spine. This gentle movement will help engage your core muscles and is a great way to start rebuilding strength in your abdominal area.
Easing Into Exercise – Weeks 6-12 Postpartum
Once you’ve received your healthcare provider’s approval and you’re feeling ready, you can gradually begin more structured exercise. Focus on low-impact movements that help rebuild strength, flexibility, and stamina.
Postpartum Yoga or Pilates
Postpartum yoga and Pilates are wonderful ways to strengthen your core, improve flexibility, and promote mental well-being. Look for postpartum-specific classes (either in-person or online) that offer gentle movements designed for new moms. These exercises will help you regain strength in your abdominal muscles, back, and pelvic floor while being mindful of your body’s recovery.
Bodyweight Exercises
You can start incorporating basic bodyweight exercises, like squats, lunges, and modified push-ups, to strengthen your muscles. Focus on proper form and controlled movements rather than speed or intensity. Aim for short sessions (10-15 minutes) and gradually increase as you feel stronger.
Stretching
Gentle stretching helps to relieve tension, improve circulation, and ease the soreness that can come from holding and feeding your baby. Focus on areas like your neck, shoulders, and lower back, which tend to carry the most tension for new moms.
Tips for Exercising Safely Postpartum
As you begin your postpartum fitness journey, remember that patience and self-care are key. Here are a few tips to keep in mind:
- Listen to Your Body: If something doesn’t feel right, stop. You’re in the process of healing, and it’s important to honor your body’s cues.
- Stay Hydrated and Nourished: Your body needs plenty of fluids and nutrients to recover from childbirth, especially if you’re breastfeeding. Make sure you’re drinking enough water and eating balanced meals to support your energy levels.
- Take Breaks When Needed: Don’t feel like you have to power through a workout if you’re tired or sore. Rest is just as important as exercise in your recovery process.
- Avoid High-Impact Exercises at First: It’s best to hold off on running, jumping, or other high-impact activities until your body has regained its strength and stability. Focus on low-impact movements and gradually build up to more intense workouts.
How Partners Can Help
Partners, your support during the postpartum period can make a world of difference. Here are some ways you can help your partner feel supported in her postpartum recovery journey:
Encourage Mom: Remind her how amazing she is for bringing a new life into the world. Encourage her to take her time and not feel pressured to rush back into exercise. Offer to join her on walks or participate in gentle workouts together to show your support.
Help Create Time for Movement: It can be hard for new moms to find time for themselves, especially with the demands of caring for a newborn. Offer to take over baby duty for a bit so she can focus on her own self-care and movement.
Be Her Cheerleader: Celebrate the small victories—whether it’s going for a walk, attending a yoga class, or simply doing a few stretches. Acknowledge her efforts and remind her that she’s doing an amazing job.
Treat it Like a Marathon, Not a Sprint
Postpartum recovery is a journey, and every mom’s experience is different. What’s most important is that you take things slow, listen to your body, and prioritize your overall well-being. Exercise can be a wonderful tool for feeling strong, energized, and connected to your body, but it’s not a race to get back to where you were before pregnancy.
Whether you’re just starting to move again or you’re well into your postpartum fitness routine, remember that you’re doing an incredible job. Give yourself grace, stay patient, and know that each small step is a step towards feeling stronger and more empowered in your new role as a mom.
And partners, your encouragement and support mean the world—together, you’re navigating this new chapter as a team, and that’s something truly special.
If you have any concerns about exercising postpartum or want to learn more about safe exercises, we are here to help! Be sure to reach out to us with any questions.