Your guide to postpartum exercise: How to ease back into working out post-pregnancy

After you’ve experienced the joy of having a baby, postpartum exercise can be full of complicated emotions and considerations. There can be pressure to start working out or, worse, “bounce back.”

While it’s true that moving your body can help you feel like yourself again and improve your physical fitness, it’s important to remember that every mother’s recovery is different—and the “right” time to start postpartum exercise is different for everyone.

So, when is the best time for you to begin working out post-pregnancy? Read on to learn what to consider as you begin your postpartum exercise journey.

Getting started with postpartum exercise

During your postpartum recovery, remember to treat yourself with kindness and to be gentle. Jumping back in or pushing too hard too early could cause injury, and your priority during this time is healing from giving birth.

So, what’s the best way to get started with postpartum exercise? Walking is usually safe after just a few days or weeks, but any high-intensity exercise or high-impact activity like box jumping or plyometrics should be avoided until your doctor has cleared you for more vigorous activity.

Keep in mind that it can take anywhere from six to 16 weeks for your pelvic floor to completely heal, and introducing high-impact exercises too early can prevent proper healing.

The type of exercise you’ll be able to do will depend largely on your baseline fitness level. If you exercised before and during pregnancy, you’ll have a different starting point than if you weren’t regularly active pre-pregnancy.

If you had any complications during your pregnancy, delivery or postpartum, such as hypertension, gestational diabetes, or significant tearing or hemorrhaging, speak with your doctor about what’s best for your specific recovery. Give yourself the time you need to heal.

You might experience some symptoms while exercising that you aren’t used to, such as urinary incontinence. Your provider can help you find ways to strengthen your pelvic floor—many women find pelvic floor physical therapy to be an incredible treatment during postpartum.

If you’re experiencing pelvic pain, vaginal bleeding or pelvic organ prolapse, be sure to speak with your doctor about next steps and hold off from increasing physical activity.

Best postpartum exercises

Not sure where to start when it comes to postpartum exercises? It’s completely normal to feel unsure about how to safely get back into movement after having a baby. The key is to take a gradual approach that supports your body as it heals and rebuilds strength.

Low-impact exercises like Pilates and yoga are great options for anytime during the postpartum period. These postpartum exercises help you gradually develop more core strength and stability, which is helpful for recovery after pregnancy and childbirth.

Look for postpartum-specific classes or modifications that focus on safe abdominal activation (like engaging your transverse abdominis), and avoid poses that put too much strain on your core early on, like full planks or deep twists. 

As your body recovers and you get the green light from your healthcare provider, you can start to incorporate short strength training routines to rebuild muscle, boost energy and support your long-term fitness. Don’t be afraid to lift heavy weights and incorporate more than just cardio exercises.

Targeting large muscle groups like your quads, hamstrings, shoulders and chest will help you feel stronger and improve your overall health. Plus, building those muscles will help you feel more capable in everyday movements, like lifting your baby in the car seat or carrying a diaper bag.

When you feel ready, try adding in these postpartum exercises.

Squats

• Stand with your feet hip-width apart.
• Lower yourself like you’re sitting back into a chair, keeping your chest lifted and knees behind your toes.
• Start with 2 to 3 sets of 10 to 15 reps.
• Start with bodyweight squats. As you feel stronger, add a dumbbell for extra resistance.

Weighted lunges

• Step one foot forward and lower your body until both knees are at about 90 degrees.
• Keep your front knee over your ankle and your back knee hovering just above the floor.
• Start with bodyweight or light dumbbells.
• Start with 8 to 10 reps per leg, and perform 2–3 sets.

Bench presses

• Lie back on a bench holding a barbell or pair of dumbbells.
• Lower the weight(s) slowly to chest level, then press back up.
• Start with a weight you can lift for 8 to 12 reps with control.
• Focus on engaging your core and not arching your lower back.

Deadlifts

• Use a barbell or dumbbells.
• With feet shoulder-width apart, hinge at the hips and lower the weight along your legs, then return to standing.
• Keep your back flat and core braced.
• Start light—form is everything in this move.

Dumbbell presses

• Sit or stand with a dumbbell in each hand.
• Press the weights overhead and lower them slowly.
• Try 2 to 3 sets of 8 to 10 reps.
• Engage your core to support your spine during the movement.

Upright rows

• Stand upright while holding dumbbells or a barbell in front of your thighs.
• Pull the weight up to your chest while keeping your elbows above your hands.
• Do 2 to 3 sets of 8 to 10 reps.

Safely working out post-pregnancy

As with all recovery, take each day one step at a time. Your body may feel and move differently after having a baby, and that’s okay. Give yourself some grace as you ease back into postpartum exercise.

By paying attention to your body and gradually adding strength exercises while allowing time to heal, you’ll be able to reach your goals on a timeline that’s right for you. If you have questions about postpartum recovery and exercise, your care team is here for you. Talk to your OBGYN or find one near you.

Adjusting to life with a baby can be a challenge, but you don’t have to face it alone. Connect with virtual postpartum support to help you and your little one navigate those early days with confidence.