Physical activity can help rebuild strength and promote recovery after childbirth. Postpartum exercises can also help boost a person’s mental health and increase their energy.

Postpartum fitness exercises aim to restore core stability, pelvic floor health, overall strength, and cardiovascular fitness.

Tailored programs aim to address the physical changes after pregnancy and childbirth while considering the emotional and mental health challenges new parents may face.

This guide to postpartum fitness discusses when to start exercising, which exercises to try, and the benefits of postpartum exercise.

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How soon a person can start exercising after giving birth depends on the type of delivery, individual recovery, and any complications during childbirth.

It is always a good idea to consult a medical professional before starting any exercise after giving birth. A person should also always listen to their body and stop exercising if they feel any pain.

Pregnancy and childbirth can put physical strain on the body, so it is always essential to start slow. It is best to avoid returning to previous physical activity levels until 4 to 6 months after the birth.

For example, a person should avoid moderate to high intensity exercise or weightlifting until their 6-week postnatal checkup with a doctor.

People who have had either a vaginal or cesarean delivery should also avoid swimming until any bleeding has stopped and any scars have healed completely.

After vaginal birth

If a person has had a vaginal birth with no complications, they can start exercising at their own pace whenever they feel ready to.

It is best to start with slow and light exercise, such as a gentle walk. In the coming days and weeks, a person can gradually increase the duration and pace of their walk, building up to a daily 30-minute walk if they feel able.

A person can also start doing gentle pelvic floor and abdominal exercises 1 to 2 days after birth.

Cesarean delivery

A cesarean delivery, commonly referred to as a C-section, is a significant operation. It will take a person at least 6 weeks to heal. A person should avoid lifting anything heavier than their baby during this time.

They should also avoid doing abdominal curls, sit-ups, or crunches, as these may put pressure on the scar.

However, a person can still start pelvic floor exercises around 3 days after delivery and light abdominal exercises as soon as they feel able.

It will take around 3 months for a person to fully heal after a cesarean delivery. Light exercise, such as walking or low impact aerobics, is suitable during this time.

A person should stop exercising if they experience any pain, discomfort, or pulling sensations in their scar.

The best postpartum exercises are gentle, low impact movements that focus on rebuilding core strength, improving pelvic floor function, and gradually restoring overall fitness. Here are some examples.

Pelvic floor exercises

Pelvic floor exercises are easier and more accessible for someone juggling child care duties. They are easy to perform and people can do them while sitting, standing, or lying down.

To perform pelvic floor exercises, a person canTrusted Source:

  1. Sit or lie down comfortably.
  2. Squeeze the muscles used to stop urination, hold for 3 to 5 seconds, then relax.
  3. Repeat 10 to 15 times, 2 to 3 times a day.

Learn more about pelvic floor exercises.

Diaphragmatic breathing

Diaphragmatic breathing can help relieve anxiety, rebuild core strength, and stabilize the diaphragm. Dedicating 5 to 10 minutes during baby’s naptime can make all the difference over time.

To do diaphragmatic breathing, a person can:

  • Lie on their back with their knees bent.
  • Inhale deeply through the nose, allowing the abdomen to rise.
  • Exhale slowly while pulling the belly button toward the spine.
  • Perform for 5 to 10 minutes daily.

Walking

A light walk can improve circulation, boost energy, and gently increase cardiovascular fitness.

A person can start with short walks of 5 to 10 minutes and gradually increase the duration and pace as they feel stronger.

To incorporate into child care duties, a person can push their baby in a pram during the walk. The gentle movements can also help relax and calm the baby, promoting sleep.

An at-home treadmill may also be helpful, as a person can perform light walks while the baby naps.

Yoga

Some people may think yoga requires more time, but even 5 to 10 minutes can be very beneficial for restoring mental and physical health.

Many facilities also offer group postpartum yoga classes that new parents can bring their babies along to.

Engaging in group activities with a new baby can also help a parent feel socially connected and increase their bond with their baby.

People can also try some yoga poses at home, with plenty of online sources offering guided yoga for postpartum parents.

Some poses to try include:

Cat-Cow stretch

  • Start on hands and knees in a tabletop position.
  • Inhale and arch the back into a “cow” pose.
  • Exhale as and round the back into a “cat” pose.
  • Repeat 8 to 10 times.

Child’s Pose

  • Sit back onto the heels.
  • Extend the arms forward and rest the forehead on the ground.
  • Hold for 30 seconds to 1 minute.

The benefits of physical activity after giving birth include:

  • Restoring core and pelvic floor strength: Pregnancy and delivery can weaken the abdominal muscles and pelvic floor. Exercises like pelvic tilts, Kegels, and core strengthening help rebuild these areas and preventTrusted Source incontinence.
  • Aiding mental health: Physical activity canTrusted Source ease postpartum depression and anxiety by releasing endorphins, improving mood, and providing a sense of control and routine.
  • Boosting energy levels: Light to moderate exercise can enhance energy and reduce fatigue, a common challenge for new parents.
  • Promoting recovery: Gentle movement increases circulation, promotes healing, and reduces postpartum swelling.
  • Supporting weight management: While weight loss should not be the primary goal, consistent exercise paired with a balanced diet can help manage weight healthily and sustainably.
  • Improving cardiovascular health: Pregnancy places stress on the cardiovascular system. Postpartum exercise helps regulate blood pressure and improves heart health.
  • Providing social interaction: Joining postpartum fitness groups or classes offers a sense of community and connection, which can help combat isolation.

Becoming a new parent can be daunting and stressful. Managing post-delivery health while also navigating new parenthood can often make a person feel overwhelmed and in need of support.

However, support groups, resources, and programs can help a person feel more connected and equipped to manage these life changes.

Here is a list of helpful resources for postpartum support:

  • Postpartum Support International (PSI): PSI offers a directory to help locate local support groups, including exercise and wellness activities for postpartum individuals. A person can contact them via telephone at 1-800-944-4773 or find local support online.
  • Postpartum Mamas: This nonprofit provides free support groups tailored to various postpartum challenges, including anxiety, depression, and physical recovery. They offer both faith-based and secular group options to connect with other mothers locally. Learn more at Postpartum Mamas.
  • March of Dimes postpartum resources: The March of Dimes offers wellness plans, guides for postpartum mental health, and mindfulness exercises. It also provides access to hotlines for immediate support. Visit its resources at March of Dimes Postpartum Support.
  • Local community centers and hospitals: Many local hospitals and community centers offer postpartum classes, including fitness groups. Check with a healthcare professional for more detailed information.

Postpartum fitness focuses on gentle, low impact exercises like pelvic floor strengthening, core stability work, and light cardio to help new parents recover physically and mentally after childbirth.

It is great for restoring strength, improving mental health, and supporting overall well-being while respecting individual recovery timelines.