Postpartum Exercise: How to Safely Return to Fitness After Baby

Your Body After Pregnancy

Pregnancy changes your body significantly:

Returning to exercise requires rebuilding from the inside out.

When Can You Start?

Vaginal Delivery

Cesarean Section

Always get clearance at your postpartum checkup before progressing beyond gentle walking.

Start with the Foundation

Before returning to regular exercise, rebuild your foundation:

1. Diaphragmatic Breathing

1. Lie on back, knees bent

2. Place hand on belly

3. Inhale—belly rises

4. Exhale—belly falls

5. 5-10 minutes daily

This reconnects your breath, diaphragm, and core.

2. Pelvic Floor Activation

1. Gently contract pelvic floor (like stopping urine)

2. Don't squeeze buttocks or hold breath

3. Hold 3-5 seconds

4. Fully relax

5. 10 repetitions, 3x daily

3. Transverse Abdominis Activation

1. Lie on back, knees bent

2. Exhale and gently draw lower belly toward spine

3. Don't flatten back or hold breath

4. Hold 5-10 seconds

5. 10 repetitions

4. Check for Diastasis Recti

1. Lie on back, knees bent

2. Lift head slightly

3. Feel above and below belly button for gap

4. More than 2 finger-widths with poor tension = diastasis

If significant diastasis, see our article on diastasis recti exercises.

Week-by-Week Progression

Weeks 1-2 (After Clearance)

Daily:

Weeks 3-4

Add:

Weeks 5-6

Add:

Weeks 7-8+

Progress to:

Core Exercises (Postpartum-Safe)

Heal First, Strengthen Second

Avoid initially:

Start with:

Supine Marching

1. Lie on back, knees bent

2. Exhale, engage core

3. Lift one foot slightly

4. Lower, repeat other side

5. 10 each side

Heel Slides

1. Lie on back, knees bent

2. Exhale, engage core

3. Slide one heel out, maintaining core connection

4. Slide back

5. 10 each side

Glute Bridges

1. Lie on back, knees bent

2. Exhale, engage core

3. Lift hips

4. Hold 3-5 seconds

5. Lower slowly

6. 10-15 repetitions

Bird Dog

1. On hands and knees

2. Exhale, engage core

3. Extend opposite arm and leg

4. Hold 3 seconds

5. 10 each side

Pelvic Floor Considerations

Pelvic floor problems are common postpartum:

Signs of pelvic floor dysfunction:

If these occur:

Exercises to avoid until cleared:

Cardiovascular Exercise

Early Postpartum

Once Cleared (6+ Weeks)

Higher Impact (When Ready)

Strength Training

Guidelines

Safe Exercises

Exercises to Modify/Avoid Initially

Breastfeeding Considerations

C-Section Specific

Common Mistakes

1. Rushing back too fast — Risks injury and pelvic floor problems

2. Skipping foundation work — Core and pelvic floor first

3. Comparing to pre-pregnancy — Your body is different now

4. Ignoring symptoms — Leaking isn't normal, even after pregnancy

5. Doing crunches too early — Can worsen diastasis

When to Seek Help

See a pelvic floor PT or provider if:

The Bottom Line

Postpartum exercise is about rebuilding:

1. Start with breath and pelvic floor

2. Rebuild core from deep layers outward

3. Progress gradually over months

4. Listen to your body

5. Get professional help if needed

6. Be patient—you grew a human!

Your fitness will return. Give your body the time and care it needs.

Foundational Rehab provides postpartum-specific programs to help you rebuild safely.