Getting back to exercise after birth can feel exciting, overwhelming, or even intimidating. Your body has gone through tremendous changes, and recovery looks different for everyone. The key? Start slow, listen to your body, and prioritize healing over intensity.
This guide will help you understand when it’s safe to start, what exercises are best, and what to avoid as you ease back into movement postpartum.
When Can You Start Exercising After Birth?
The timeline for postpartum exercise depends on your birth experience, healing, and energy levels. There’s no rush—healing comes first!
📌 General Guidelines:
✔ First 2-6 weeks: Focus on rest, breathing, and gentle movement (like walking).
✔ After 6 weeks: Many people can start low-impact core and pelvic floor exercises.
✔ After 8-12 weeks: If you feel ready, add strength training and cardio gradually.
✔ 6+ months: Higher-impact activities like running can be reintroduced if your pelvic floor is stable.
💡 Pro Tip: Always check with your provider before resuming intense exercise, especially if you had a C-section, significant tearing, or pelvic floor concerns.
📖 Experiencing pelvic discomfort? Read: Pelvic Floor Recovery After Birth.
The Best Postpartum Exercises (For Strength & Recovery)
Your first priority is rebuilding core strength, stabilizing the pelvic floor, and preventing injury. Start with low-impact movements and progress slowly.
✅ 1. Diaphragmatic Breathing (Core & pelvic floor connection)
- Lie on your back with knees bent.
- Inhale deeply, letting your belly expand.
- Exhale slowly, gently engaging your core and pelvic floor.
- Repeat for 5 minutes daily.
✅ 2. Pelvic Tilts (Lower back & core activation)
- Lie on your back with knees bent.
- Flatten your lower back against the floor, engaging your core.
- Hold for 3-5 seconds, then release.
- Repeat 10 times.
✅ 3. Glute Bridges (Pelvic floor & core strength)
- Lie on your back with knees bent and feet flat.
- Squeeze your glutes and lift your hips toward the ceiling.
- Lower slowly and repeat 10 times.
✅ 4. Side-Lying Leg Lifts (Hip & core stability)
- Lie on your side, stacking your hips.
- Lift your top leg slowly, keeping your core engaged.
- Lower back down and repeat 10 times per side.
📖 Struggling with postpartum fatigue? Read: How to Nourish Your Body in the Fourth Trimester.
Exercises to Avoid in Early Postpartum
Some movements can put too much pressure on your healing body. Avoid these until you’ve rebuilt core and pelvic floor strength:
❌ Crunches & sit-ups—Can worsen diastasis recti (ab separation).
❌ Planks & push-ups—Require deep core stability, which takes time to regain.
❌ Jumping & running—High-impact movements can stress a weak pelvic floor.
❌ Heavy lifting—Wait until core & pelvic floor function are restored.
📖 Wondering if you have diastasis recti? Read: Pelvic Floor Recovery After Birth.
How to Tell If You’re Pushing Too Hard
Your body will tell you when it’s not ready for certain movements. If you experience any of the following, slow down and adjust your routine.
🚨 Warning Signs:
✔ Leaking urine (sign of pelvic floor dysfunction).
✔ Feeling of heaviness or pressure in the pelvis (could indicate prolapse).
✔ Abdominal bulging or doming (sign of weak core function).
✔ Pain during or after exercise (especially in the lower back, pelvis, or abdomen).
💡 Pro Tip: If you notice any of these signs, see a pelvic floor therapist before resuming intense workouts.
📖 Need support for postpartum mental health? Read: How to Recognize & Get Support for Postpartum Depression.
When Can You Return to High-Impact Exercise?
If you love running, HIIT, or weightlifting, you can get back to it—but with a gradual approach.
📌 Signs You’re Ready for High-Impact Workouts:
✔ No leaking, pain, or pelvic pressure during low-impact exercise.
✔ Strong core activation without coning or doming.
✔ Good hip and glute strength to support impact activities.
✔ Cleared by your provider or pelvic floor therapist.
📖 Still healing? Read: Postpartum Recovery: What to Expect in the First Year.
Final Thoughts
Postpartum exercise is about healing first, strength second. By starting slow and listening to your body, you’ll rebuild your strength safely and confidently.
📌 Need postpartum fitness guidance? Birthify offers on-demand, evidence-based postpartum recovery support. Join today!