5 Tips for Safely Re-Introducing Exercise After Baby

How to Start Exercising Again After Childbirth Without Overdoing It

While practicing as a pre+postnatal chiropractor I noticed a lot of new moms making the same BIG mistake: jumping into exercise too soon + too intensely.

Prior to having babies we didn't really need to hone in on the skill of "listening to your body" - but postpartum it is ESSENTIAL so that you can hit your goals without injury or pain👏🏼.

In this blog post, we’ll explore how to begin exercising again after childbirth while taking things slow and listening to your body. Whether you had a vaginal delivery or a cesarean section, it's important to respect your body’s healing process and ease back into fitness gradually.

1. Consult Your Healthcare Provider First

Most healthcare providers recommend waiting until your 6-week postpartum checkup to get the green light for more intense physical activity, but this may vary depending on individual circumstances. The reason your healthcare provider wants you to wait 6-8 weeks to resume normal activity is because increased activity = increased blood flow and can prolong postpartum bleeding from the uterus.

If you are prior to 6-weeks postpartum, OR struggling with diastasis recti or a "mom-pooch" - then my FREE Pre+Postnatal Core Guide is a great first step 😘.

2. Start Slow and Build Gradually

The key to safely getting back into exercise is taking things slow. Your body has undergone significant changes, and it needs time to recover. Begin with low-impact activities that allow your body to ease into movement without putting too much strain on muscles or joints.

• Walking: A simple, low-impact option that helps build endurance without overloading your system. Start doing 5-10 minutes at a time (even if you used to walk for hours prior to baby with no issues!) and gradually increase the duration as you feel more comfortable. Walking is actually VERY taxing on the pelvic floor because part of the pelvic floor's job is to create stability as we move, so walking may actually feel pretty difficult, and that's okay!

• Pelvic Floor Exercises: Strengthening your pelvic floor muscles can help restore core stability and prevent issues like incontinence. My FREE Pre+Postnatal Core Guide will teach you important skills like 360 breathing + how to engage your deep core.

• Postpartum Yoga: Gentle yoga is an excellent way to improve flexibility, enhance circulation, and de-stress. Look for specific postpartum yoga classes or videos designed for new moms that focus on rebuilding strength and stability.

FAQ: can I continue to do prenatal yoga postpartum? 👉🏼

A: NO! The purpose of prenatal yoga is to OPEN the pelvis to prepare it for childbirth; during postpartum our goal is to stabilize + strengthen the muscles of the pelvis, which is a very different goal!

3. Listen to Your Body

Your body will give you plenty of signals if you’re pushing too hard. Pay attention to how you feel during and after exercise. Some discomfort is normal, but if you experience sharp pain, excessive fatigue, or bleeding, stop immediately and consult your doctor.

Also, remember that your core, pelvic floor, and other muscles have been stretched and weakened during pregnancy, so they may need more time to regain their strength. If something feels "off," don’t push through it.

Common signs of overdoing it:

• Pain or discomfort in the pelvic area

• Feelings of heaviness in the pelvic area

• Light bleeding

• Feeling lightheaded or dizzy

• Hip, knee or lower back pain

  
  

4. Focus on Core and Posture

Pregnancy can take a toll on your core and posture due to changes in weight distribution and the growing belly (see photo with arrows below!), so rebuilding core strength is vital not only for regaining your fitness level but also for preventing injury.

• Gentle core exercises: Try exercises like pelvic tilts, bridges, and modified planks that focus on rebuilding your abdominal muscles slowly without straining them. Avoid traditional sit-ups or crunches initially, as these can place undue pressure on your abdominal wall.

• Postural exercises: New moms often experience poor posture due to hours of breastfeeding or carrying a baby. Strengthening your back muscles through gentle exercises can alleviate discomfort and improve posture.

• Breathing exercises: A major role of your core is to brace + breathe properly as you lift things (like your new little bundle of joy😍). 360 breathing can help restore this skill - if you haven't already downloaded it, my FREE Pre+Postnatal Core Guide will teach you how... girl just go download this thing already ;).

5. Stay Consistent, But Flexible

Building a consistent workout routine is important, but so is being flexible with your time and expectations. Between late nights, feeding schedules, and caring for your little one, it may be difficult to stick to a strict routine. And that’s okay!

Remember, our goal for postpartum is to make exercise a sustainable part of your life, not a source of stress!! 🙅🏻‍♀️

When you find life kicking you in the teeth every time you try to start exercising, remember... LESS IS MORE 👏🏼. You will be SHOCKED at how even just 5 minutes per day of intentional activity can add up over time and lead to incredible results. My FREE Hack Your Habits Guide has helped dozens of new moms like you create a sustainable routine - check it out!

6. Listen to your tired, hungry body!!

While getting back into exercise is important, remember: our "gainz" happen during rest and recovery 💪🏼. Your body needs time to heal and adjust, especially in the early months after childbirth, and if you are breastfeeding. Sleep when you can, stay hydrated, and nourish your body with wholesome foods that support recovery and energy levels.

If a 1:1 client is struggling with energy + motivation, I often coach them to ask themselves the question: "what do I need?". Put off the workout for another time when you are well-rested, fed and hydrated!

Sometimes as a mom we can get so caught up in trying to check things off the list, we forget to take care of ourselves. You will get in a MUCH better workout once you get in that nap, a snack or chug some water.

Progress doesn’t always mean pushing harder or faster—it means finding balance and being kind to your body as it recovers and regains strength.

7. Set Realistic Goals

Setting fitness goals post-baby can be motivating, but it’s crucial to keep them realistic. Instead of focusing solely on weight loss or hitting a specific milestone, aim for more holistic goals such as “improve stamina,” “increase energy,” "create a consistent routine" or “strengthen core muscles.” Celebrate every little victory, whether it's walking a bit further or being able to do a few more squats than last week.

Final Thoughts

Starting to exercise after childbirth is a beautiful way to reconnect with your body, improve your health, and boost your mental well-being. But it’s crucial to approach it with a mindset of patience and self-compassion. Your body has done something extraordinary, and it’s okay to take your time as you work your way back to fitness ❤️.

By starting slowly, listening to your body, and prioritizing rest, you’ll be able to return to an exercise routine in a way that feels good for both you and your baby.

So take a deep breath, celebrate the small victories, and know that the journey to feeling strong and healthy again is just that—a journey.

And if you're still reading then you definitely need to go download this FREE Pre+Postnatal Core Guide right freaking now ;)