Safe exercises for postpartum recovery

Your body has just been through one of the most transformative experiences it will ever face — growing and giving birth to your baby. Postpartum recovery is about more than just “getting back in shape”; it’s about rebuilding your strength, supporting healing, and gently reconnecting with your body. Exercise can play a big role in this, but the key is to start slowly, choose the right movements, and listen carefully to your body.

When to Start Exercising After Birth

Every birth is unique, and the right time to begin exercising will depend on how you delivered, whether you had complications, and your overall health. Many women who had a straightforward vaginal birth may be able to begin gentle movements, such as pelvic floor exercises, within a few days.
If you had a C-section, a more complicated birth, or any significant tearing, you will likely need a longer recovery period before returning to structured exercise. In all cases, get clearance from your healthcare provider before starting.

Why Gentle Movement Matters in the Early Weeks

The first six to twelve weeks after birth should focus on healing and restoration rather than intense workouts. This is the time to:

• Support recovery of your pelvic floor and abdominal muscles
• Improve circulation and prevent stiffness
• Boost your mood and energy levels through gentle activity
• Reconnect with your breathing and posture

Pushing too hard too soon can lead to setbacks such as pelvic floor weakness, diastasis recti (abdominal separation), or prolonged soreness.

Core Principles for Postpartum Exercise

Before jumping into specific exercises, keep these guiding principles in mind:

• Listen to your body: Any pain, pulling, or heavy vaginal bleeding means you should stop and rest.
• Progress gradually: Increase duration and intensity only when movements feel comfortable and controlled.
• Prioritise form: Correct alignment and breathing are more important than speed or resistance.
• Avoid high impact too early: Running, jumping, or heavy lifting should wait until your pelvic floor and core are strong enough.

Stage-by-Stage Exercise Guide

1. Early Recovery (Weeks 1–6 or until cleared by your doctor)
Focus: Gentle activation, circulation, and breathing

• Diaphragmatic breathing: Lying on your back or sitting, inhale deeply through your nose, letting your belly and ribcage expand, then exhale slowly.
• Pelvic floor (Kegel) exercises: Tighten and lift the muscles you’d use to stop urine flow, hold for 3–5 seconds, then release. Repeat 5–10 times, a few times a day.
• Ankle circles and gentle foot pumps: To promote blood flow and reduce swelling.
• Gentle walking around your home: Short, slow walks a few times a day help circulation and mobility.

2. Foundational Strength (Weeks 6–12 or as advised)
Focus: Rebuilding core connection, posture, and light strength

• Pelvic tilts: Lying on your back with knees bent, gently rock your pelvis to flatten your lower back into the floor.
• Heel slides: While lying on your back, slide one heel along the floor, extending your leg, then return. Keep your core engaged.
• Bridge pose: Lie on your back, knees bent, feet hip-width apart. Lift hips gently, engaging glutes and core. Lower slowly.
• Seated posture resets: Sit tall, draw shoulder blades back, engage your core lightly, and take deep breaths.

3. Building Endurance & Functional Strength (3–6 Months Postpartum)
Focus: Increasing stamina, balance, and muscle tone

• Bodyweight squats: Begin with shallow squats, focusing on alignment and pelvic floor engagement.
• Resistance band rows: To strengthen your back and improve posture, especially after hours of holding your baby.
• Modified planks: Start on your knees or against a wall before progressing to full planks when your core is ready.
• Low-impact cardio: Walking outdoors, stationary cycling, or swimming (once your doctor confirms it’s safe).

4. Returning to Higher Intensity (6+ Months Postpartum)
Only when your pelvic floor, core, and overall strength are restored, and with your doctor’s approval, you can add:

• Jogging or running
• Light weightlifting (with proper technique)
• Dance, aerobics, or reformer Pilates
• More challenging core work like side planks and controlled crunch variations

Exercises to Avoid in Early Recovery

Some movements put too much pressure on healing tissues and should be avoided until you’re fully ready:

• Full sit-ups or crunches
• High-impact jumping
• Heavy lifting beyond your comfort level
• Deep backbends or extreme stretches
• Intense core twisting

Supporting Your Recovery Beyond Exercise

• Hydration and nutrition: Fuel your body with protein, healthy fats, and complex carbohydrates to support muscle repair.
• Rest and sleep: Exercise is beneficial, but rest is equally important for healing.
• Postpartum support garments: May help you feel more comfortable during workouts.
• Professional guidance: A women’s health physiotherapist can tailor exercises to your specific needs.

Listening to Your Body — and Your Mind

Postpartum exercise is not a race to “get your old body back.” It’s about respecting the body that carried and birthed your baby, and giving it what it needs to heal and grow stronger. You may have days where you feel energised and others where rest is the best choice — both are normal.

By starting gently, progressing slowly, and being kind to yourself, you can rebuild strength and confidence while supporting your recovery in the most loving way possible.