Postpartum Exercise: When and How to Start Safely

19 August 2025

So, you just had a baby—congratulations! Between diaper changes, late-night feedings, and trying to figure out how sleep works again, you're probably wondering, “When can I get back to working out?” It’s a common question, and a really important one. Whether you're itching to feel strong again, miss your yoga mat, or just want to walk without waddling, postpartum exercise can be a game-changer.

But—big but here—it’s not all about jumping back into your pre-baby jeans or signing up for high-intensity boot camps right away. Your body just did something incredible. Let’s talk about how and when to ease back into movement the safe and smart way.

Why Postpartum Exercise Matters

First off, it’s not just about “losing the baby weight.” (Ugh, can we retire that phrase already?) Postpartum exercise is about helping you feel better, inside and out.

Here’s why moving your body after birth can make a world of difference:

- Boosts energy levels (yes, even when you’re running on two hours of sleep)
- Improves mood and reduces postpartum depression symptoms
- Strengthens your core and pelvic floor
- Promotes better sleep—when you do have the chance to sleep
- Supports recovery from labor and delivery
- Helps with posture and back pain, especially with all the baby-holding

Sounds great, right? But timing and approach are everything.

How Soon Can You Start Exercising After Birth?

Short answer? It depends.

Longer answer? It depends on how you delivered, your health and recovery, and what kind of exercise you’re thinking about.

Vaginal Birth

If you had a vaginal delivery without complications, many healthcare providers say you can start gentle movements—like walking or light stretching—within a few days. Seriously. Even a 5- to 10-minute stroll around the house counts. You're not training for a marathon; you're rebooting your system.

Most women can start low-impact exercises around 4 to 6 weeks postpartum, but it’s always a good idea to get the green light from your doc before rolling out the yoga mat.

C-Section Delivery

If you had a C-section, think of it like recovering from major surgery—because that’s exactly what it is.

Recovery time takes longer, and you’ll need to be extra careful about any movements that strain the abdomen. Usually, walking is encouraged early on, but most core or vigorous exercise should wait until about 8 weeks postpartum (or whenever your provider gives approval).

So, rule #1: Always check with your healthcare provider before starting anything new—even if you're feeling good.

Signs Your Body Is Ready

Your body talks. The trick is listening.

Here are a few signs you might be ready to start gentle exercise:

- You’re no longer bleeding heavily (lochia has slowed or stopped)
- Incision or perineal discomfort is gone or minimal
- You feel stable, not like your insides are playing musical chairs
- You’re mentally ready – energy helps, but motivation matters too

Still bleeding heavily or feeling sharp pains? Pump the brakes. Healing takes time, and pushing too soon can lead to setbacks.

Baby Steps: Beginning with Gentle Movement

Think of postpartum fitness like dating again after a breakup—you don’t dive head-first into a serious relationship. You test the waters.

Start small. Start slow. Here's how:

Walking

It’s free. It’s easy. And it doesn’t require childcare if you take the baby with you in a stroller or wrap. Walking is perfect for boosting circulation, clearing your mind, and easing back into movement.

Aim for 10–15 minutes a day to start, then gradually increase the time and pace.

Deep Breathing & Core Engagement

This might sound super basic, but hear me out—your core just spent nine months stretched out, and often your abdominal muscles have separated (a condition called diastasis recti). That means your regular crunches are on hold for now.

Start with deep belly breaths, engaging your transverse abdominis (aka your deep core muscles). It’s like giving your abs a supportive hug from the inside.

Try this:

1. Inhale deeply, letting your belly expand.
2. Exhale slowly while drawing your belly button back toward your spine.
3. Hold for 3–5 seconds.
4. Repeat 10 times.

This helps reconnect your core and protect your spine as you move through the day.

Pelvic Floor Exercises (Kegels)

You knew this was coming, right?

Kegels help tone the muscles that support your bladder, uterus, and bowels. They're essential, especially if you're dealing with urinary leaks when you sneeze, laugh, or jump.

Tip: Don’t overdo it. Think “gentle and consistent” over “squeeze like your life depends on it.”

Easing Into a Routine

Once you've been cleared for exercise and feel physically ready, it’s time to put the pieces together.

Here’s a sample weekly progression plan to guide you:

Weeks 1–3 (After Clearance)

- 10–20 minutes of walking, 3–5 days/week
- Daily deep breathing and core reconnection
- 2–3 rounds of pelvic floor exercises

Weeks 4–6

- Increase walks to 30 minutes
- Gentle stretching or light yoga (focus on mobility, not flexibility)
- Introduce light resistance (bodyweight squats, wall push-ups)

Weeks 7–12

- Begin more structured workouts if feeling strong (postpartum-specific programs are gold)
- Add resistance bands or light weights
- Incorporate gentle cardio like low-impact dance, swimming, or cycling

Remember: If something feels off, stop. Pain, pressure, or leaking are signals to back off and reassess.

What Exercises to Avoid Initially

Some moves are just not your friends right now. Here’s what to keep on hold:

- High-impact exercises (running, jumping, HIIT)
- Traditional crunches or sit-ups (especially with diastasis recti)
- Heavy lifting (unless you’ve built up to it slowly)
- Planks and push-ups (unless modified)
- Anything that causes pain, doming in the abdomen, or leakage

You’re not weak—you’re rebuilding. Think foundation first, skyscraper later.

Best Postpartum Workouts to Try

So what can you do? Tons! Here are some beginner-friendly ideas that work well for many new moms:

Postnatal Yoga

Bonus points if it includes pelvic floor integration. Yoga helps with alignment, flexibility, and stress relief. Plus, baby can join you on the mat sometimes!

Pilates (Postnatal Focus)

Great for restoring core strength and improving posture—especially if baby-wearing is wrecking your back.

Low-Impact Strength Training

Bodyweight exercises like squats, glute bridges, and bird-dogs are safe and effective. Focus on form over speed.

Baby-and-Me Classes

Look for local or online classes that include your little one in the fun. Think: baby dance, stroller workouts, and mommy boot camps.

The Emotional Side of Postpartum Fitness

Yep, we’re going there—because it's just as important.

Some days, you’ll feel like a rockstar. Other days, brushing your teeth might be your biggest accomplishment. That’s okay.

This journey is not about “bouncing back.” It’s about showing up for yourself in small ways. Every stretch, breath, or short walk is a way of saying, “Hey, I matter too.”

Your body is different. Your life is different. But different doesn’t mean broken—it means evolved.

So give yourself grace over guilt. Progress over perfection.

FAQs About Postpartum Exercise

Can I work out while breastfeeding?

Absolutely. Just stay hydrated and wear a supportive nursing sports bra. And no, exercise doesn’t “sour” your milk—promise.

What if I'm too tired?

Then rest. Seriously. Sometimes sleep is the workout your body needs most. Start with movement on days you can, not because you should.

Is it safe to work on abs postpartum?

Eventually, yes—but traditional ab workouts are off-limits early on. Focus on core reconnecting exercises like pelvic tilts, heel slides, and bird-dogs. Test for diastasis recti before anything intense.

What if I have diastasis recti?

Work with a postpartum specialist or physical therapist. Certain exercises can worsen the gap; others help heal it. Don’t guess—get assessed.

How do I stay consistent?

Simple: keep it simple. Short sessions. Baby-friendly workouts. Find support—partner, mom friends, or online communities. Remember, something is better than nothing.

Final Thoughts

Postpartum exercise doesn’t have to be intimidating. It’s not about extremes—it’s about you. Your health, your recovery, and your rediscovery of what your body can do.

Start small, listen to your body, and remember: your worth isn’t measured by pant sizes or step counts. Showing up is enough.

And mama, wherever you are in your journey—you’re doing great.