Postpartum Exercise

Postpartum exercise should be thought of as rehabilitation first, fitness second. Your pelvic floor, abdominal wall, connective tissues, incision/perineum and cardiovascular system all need time to recover. The timeline is different after a straightforward vaginal birth versus a C-section or complicated delivery, so I'll give you a progression that covers both.

0–2 weeks: recovery and gentle movement If you've had an uncomplicated birth, gentle activity can begin as soon as you feel able. After a C-section or complicated delivery, progress more cautiously and follow your maternity team's advice. 1. Deep breathing This is particularly useful after a C-section. How:

  • Sit or lie comfortably.
  • Put your hands around your lower ribs.
  • Slowly breathe in through your nose.
  • Let your ribs expand.
  • Slowly breathe out.
  • Repeat 5–10 times. After a C-section, some physiotherapy guidance recommends several deep breaths every hour while you're relatively immobile.

2. Ankle pumps Especially useful after a C-section when you're spending more time in bed.

  • Point your toes away.
  • Pull them back toward you.
  • Make gentle ankle circles.
  • Repeat 10 times.

3. Short walks Start with a few minutes around your home. For example: Day 1–3: 2–5 minutes Next several days: 5–10 minutes Then gradually increase according to how you feel. You don't need to hit a step target.

0–6 weeks: Pelvic-floor rehabilitation Your pelvic floor deserves particular attention because pregnancy and birth stretch these muscles. Pelvic-floor exercises can be started relatively early, including after a C-section, once a urinary catheter has been removed and you're passing urine normally. Exercise 1 — Long pelvic-floor squeeze Imagine you're trying to: stop passing wind + stop urine. Gently lift and squeeze those muscles. Hold for 3–5 seconds initially, then completely relax. Gradually work toward: 10-second hold × up to 10 repetitions. Don't hold your breath. Exercise 2 — Quick squeezes Squeeze the pelvic floor: squeeze → release → squeeze → release Start with 5–10 repetitions. Over time, build toward 10 repetitions. These two types train both endurance and quick responses, such as when coughing or sneezing. Important: Don't practise pelvic-floor exercises by repeatedly stopping your urine stream while actually urinating. That's not recommended.

Gentle deep-core exercise Your abdominal muscles have been stretched during pregnancy, and some women develop diastasis recti, a separation between the abdominal muscles. Start with very gentle activation rather than sit-ups. Exercise: abdominal "corset" Lie on your side with your knees slightly bent.

  • Relax your stomach.
  • Breathe in normally.
  • As you breathe out, gently draw the lower part of your abdomen inward, as though tightening a corset.
  • At the same time, gently activate your pelvic floor.
  • Hold briefly.
  • Relax completely. Repeat 5–10 times. This is a much better starting point than trying to do hundreds of crunches.

2–6 weeks: start rebuilding strength Assuming your recovery is progressing normally, gradually introduce: Walking Progress toward: 10 → 15 → 20 → 30 minutes You can split this into several shorter walks. Pelvic tilts Lie on your back with knees bent. Gently engage your lower abdomen and tilt your pelvis so your lower back moves slightly toward the floor. Don't force the movement. Start with: 5–10 repetitions. Heel slides Lie on your back with knees bent. Slowly slide one heel away from your body and then bring it back. Alternate legs. 5–10 each side. Stop if your abdomen visibly domes or bulges. Glute bridges Once comfortable:

  • Lie on your back with knees bent.
  • Gently engage your abdomen.
  • Squeeze your buttocks.
  • Lift your pelvis a small amount.
  • Lower slowly. Start with 5–10 repetitions. Some postnatal physiotherapy programmes introduce bridges, squats and lunges progressively during the first month, depending on recovery.

Around 6–8 weeks This is where you can generally start expanding your exercise programme if you've recovered normally and your healthcare professional has cleared you, particularly after a C-section or complicated birth. Good choices include: ✅ Walking faster Progress toward brisk walking. ✅ Stationary cycling Low resistance initially. ✅ Postnatal Pilates Ideally a class specifically designed for postpartum women. ✅ Gentle yoga Avoid aggressive stretching. ✅ Bodyweight squats Start shallow: 2 × 8–10 Then gradually increase. ✅ Glute bridges Progress toward: 2 × 10–15 ✅ Light resistance training For example:

  • resistance bands
  • light dumbbells
  • bodyweight exercises The emphasis should be controlled movement rather than heavy weight. Low-impact exercise such as swimming can also be introduced once bleeding has stopped and wounds have healed.

Around 8–12 weeks If you're progressing without symptoms, you can gradually increase:

  • walking speed
  • resistance training
  • cycling
  • Pilates
  • strength exercises
  • duration of workouts One useful progression is: 2–3 strength sessions/week + regular walking/cardio You don't need to exercise every day.

12+ weeks: returning to higher-impact exercise This is where you can start considering:

  • jogging
  • running
  • jumping
  • HIIT
  • heavier strength training
  • aerobics
  • sports
  • more intense gym workouts But 12 weeks isn't an automatic clearance for everyone. Postpartum tissues and pelvic-floor function vary considerably, and some guidance recommends waiting 3–6 months before returning to running/high-impact exercise, particularly if symptoms occur.

The most important part: symptoms that mean "back off" Don't simply push through these. If exercise causes: 🚩 Urine leakage For example, you leak when jumping, running, coughing or exercising. 🚩 A vaginal bulging/heavy sensation A feeling that something is:

  • dropping
  • dragging
  • pressing downward
  • bulging into/out of the vagina 🚩 Faecal or wind leakage 🚩 Abdominal doming Your abdominal wall visibly forms a ridge or dome when you exercise. 🚩 Increasing pelvic or lower-back pain 🚩 Increasing bleeding If your postpartum bleeding becomes significantly heavier after exercising rather than gradually settling, reduce activity and contact your healthcare professional. These symptoms can indicate that you're progressing too quickly and are good reasons to see a pelvic-health physiotherapist.

Exercises I'd avoid initially Don't rush into:

  • ❌ sit-ups/crunches
  • ❌ double-leg lifts
  • ❌ heavy planks
  • ❌ burpees
  • ❌ jumping
  • ❌ running
  • ❌ high-intensity HIIT
  • ❌ heavy squats/deadlifts
  • ❌ heavy abdominal exercises particularly if they cause abdominal doming, pelvic pressure, pain or leakage. Postpartum guidance specifically recommends avoiding abdominal exercises that cause the abdominal wall to push outward/dome during early rehabilitation.

If you have a C-section Because you've previously asked about C-section recovery, this is especially important. A C-section is major abdominal surgery, so don't treat it like you're simply recovering from pregnancy. Your early programme should focus on: walking + breathing + circulation + pelvic floor + very gentle core activation. Avoid heavy lifting and strenuous exercise initially. Some physiotherapy guidance recommends not lifting anything heavier than your baby during the first six weeks. Your incision is your guide. Stop and get medical advice if you develop:

  • increasing wound pain
  • redness
  • swelling
  • warmth
  • pus/discharge
  • wound opening
  • fever
  • worsening abdominal pain And don't start aggressive abdominal exercises simply because you reach six weeks.

A simple postpartum exercise plan Weeks 0–2 Every day

  • breathing
  • ankle pumps
  • pelvic floor
  • 5–10 minute gentle walks as tolerated
  • gentle abdominal activation Weeks 2–6 Most days
  • walking
  • pelvic floor
  • abdominal activation
  • pelvic tilts
  • heel slides
  • gentle bridges if comfortable Weeks 6–8 3–5 days/week
  • longer/brisker walks
  • low-impact cardio
  • squats
  • bridges
  • light resistance
  • postnatal Pilates/yoga Weeks 8–12 2–3 strength sessions/week
  • squats
  • lunges
  • bridges
  • rows
  • light presses
  • resistance bands
  • progressive walking/cycling 12+ weeks If symptom-free and appropriately cleared:
  • gradually introduce running
  • jumping
  • HIIT
  • heavier weights
  • sport Build one variable at a time: duration → frequency → intensity → impact.

One thing I really want you to remember Your goal isn't to get your "pre-pregnancy body" back as quickly as possible. The first goal is: heal → restore pelvic floor → reconnect with your core → rebuild strength → rebuild cardiovascular fitness → return to high-impact exercise. A slower return can actually put you in a much better position long-term. If you have urine leakage, pelvic heaviness, persistent abdominal separation/doming, significant pain, or bowel-control problems, don't just accept it as something you have to live with. Pelvic-health physiotherapy can specifically assess and treat these problems.