Returning to Exercise After Pregnancy: A Safe and Effective Guide

Your body just did something incredible. Now you want to get back to exercise—but everything feels different. Your core doesn't work the same way. Your energy is unpredictable. And "bouncing back" pressure doesn't help.

Here's a realistic, evidence-based guide to returning to exercise after having a baby.

When Can You Start?

General guidelines:

Uncomplicated vaginal delivery: Light walking often okay within days. More structured exercise typically cleared at 6-week postpartum checkup.

C-section: Longer recovery needed. Walking gradually, structured exercise often cleared at 8-12 weeks.

Always: Get cleared by your healthcare provider before starting any exercise program. Every recovery is different.

The First 6 Weeks

Focus on:

• Rest and recovery
• Bonding with baby
• Light walking as energy permits
• Diaphragmatic breathing
• Gentle pelvic floor activation

Avoid:

• Intense exercise
• Heavy lifting
• High-impact activities
• Abdominal exercises that cause coning/doming

Walking is your friend. Start with 5-10 minutes and gradually increase as you feel ready.

Core and Pelvic Floor: First Priorities

Pregnancy and delivery stretch and weaken the core and pelvic floor. These need attention before returning to general strength training.

Diastasis Recti Check

Many women have some degree of abdominal separation (diastasis recti) after pregnancy. To check:

• Lie on back, knees bent
• Lift head slightly
• Feel for a gap between the rectus abdominis muscles above the belly button

If gap is more than 2 finger-widths or you notice doming/coning with exertion, consider working with a pelvic floor physical therapist before progressing.

Pelvic Floor Exercises

Kegels are often recommended, but proper technique matters:

• Imagine stopping urine flow (but don't actually practice while urinating)
• Lift and squeeze pelvic floor muscles
• Hold 5-10 seconds, release fully
• 10-15 reps, 3 times daily

Important: If you experience urinary leakage, pain, or heaviness, see a pelvic floor physical therapist. These issues are common but treatable.

Core Reconnection Exercises

Before crunches or planks, rebuild the deep core:

Diaphragmatic breathing: Breathe into belly, exhale fully, engage deep core

Dead bugs (modified): On back, knees bent, extend opposite arm/leg while maintaining neutral spine

Heel slides: On back, knees bent, slowly slide one heel along floor and back

Returning to Strength Training (6+ Weeks Cleared)

Weeks 6-12: Foundation

Goals: Rebuild core stability, regain movement patterns, start light resistance

Sample workout:

• Glute Bridge: 3×10
• Bodyweight Squat: 3×10
• Modified Plank (knees down): 3×15 sec
• Incline Push-Up: 3×8
• Bird Dog: 3×8 each side
• Walking: 15-20 minutes

Guidelines:

• Start with bodyweight or very light weights
• Stop if you feel pressure/heaviness in pelvic floor
• Avoid holding breath (Valsalva maneuver)
• Watch for coning/doming of abs

Weeks 12-24: Progression

Goals: Gradually add resistance, rebuild strength, increase intensity

Sample workout:

• Goblet Squat: 3×10-12
• Romanian Deadlift: 3×10
• Full Plank: 3×20-30 sec
• Dumbbell Row: 3×10
• Push-Up (or incline): 3×8-12
• Hip Thrust: 3×12

Guidelines:

• Add weight gradually
• Monitor pelvic floor symptoms
• Listen to your body—energy varies with sleep deprivation

Beyond 24 Weeks: Return to Normal Training

Most women can return to their pre-pregnancy training style, with appropriate progression and attention to any lingering issues.

Running and High-Impact Exercise

Wait longer for high-impact activities. Pelvic floor needs more time to recover before handling impact forces.

General recommendation: 12+ weeks postpartum minimum, preferably after completing a return-to-running assessment

Before running:

• Can walk 30 minutes comfortably
• Can do single-leg exercises without pelvic floor symptoms
• No urinary leakage during jumping or running in place

Start with:

• Walk-run intervals
• Gradual increase in running duration
• Stop if leakage, heaviness, or pain occurs

Managing Expectations

Weight Loss

"Bouncing back" is unrealistic and unhelpful. Your body needs:

• Time to recover from pregnancy and delivery
• Adequate nutrition for healing (and breastfeeding if applicable)
• Patience with a body that's been through a lot

Focus on building strength and feeling good, not rapid weight loss.

Energy and Time

You're sleep-deprived and caring for a baby. Realistic expectations:

• Some days you won't work out—that's okay
• Short workouts count
• Consistency over intensity
• Self-compassion is essential

Progress

Progress may be slower than pre-pregnancy. Your core needs rebuilding. Your pelvic floor is recovering. Your sleep is disrupted.

Celebrate small wins and trust the process.

Red Flags to Address

See a healthcare provider if:

• Persistent urinary or fecal incontinence
• Pelvic pain during exercise or daily life
• Feeling of heaviness or "falling out" sensation
• Significant diastasis that isn't improving
• Any bleeding with exercise

These issues are common but treatable. Don't accept them as "just part of motherhood."

The Bottom Line

Returning to exercise postpartum requires patience and attention to your body's unique recovery. Start with walking and core/pelvic floor work. Get cleared by your healthcare provider before structured exercise. Progress gradually through foundation work, then rebuild strength. Wait on high-impact activities. If you experience pelvic floor issues, seek help from a specialist. Your body did something amazing—give it the time and care it needs to return to training.