Having a baby is an incredible experience, but it also puts a lot of stress on your body. As you settle into life with your newborn, you might wonder when it’s safe to start moving again.
You want to rebuild your strength, feel good again and take care of yourself, but it’s important to do it safely and gently.
After childbirth, your body is healing from one of the biggest changes it will ever go through. You might feel pressure to bounce back or jump into a tough workout routine, but that’s not what your body needs right now.
“Gentle movement is important because it supports healing, strengthens your foundation and boosts your mental health and energy,” said Cindy Weiler, PA-C, a physician assistant OBGYN with Banner Health. “Rushing into hard work too soon can cause injuries and slow your recovery.”
Learn more about when and how to safely start postpartum workouts.
When is it safe to start exercising after childbirth?
“Typically, it’s safe to start working out about six weeks after a vaginal delivery and around eight weeks after a C-section (caesarean),” Weiler said. “But everyone heals at their own pace.”
At your postpartum checkup, your health care provider can let you know if you’re ready and answer any questions you may have.
If you are eager to move your body before the six-week mark, gentle walking and deep breathing exercises are a good start. Just make sure you listen to your body. Healing is a priority after bringing a human into the world.
What are the best exercises to rebuild strength?
Pelvic floor, core and low back strengthening exercises are the best areas to focus on after childbirth.
“After pregnancy and delivery, your core, back and pelvic floor muscles are weaker than before,” Weiler said. “These areas went through a lot of stretching and pressure. But it’s important to rebuild them slowly.”
Here are a few gentle exercises to try once your provider gives you the green light:
1. Pelvic floor exercises (Kegels)
Your pelvic floor muscles support your bladder, uterus and bowels. Pregnancy and delivery can weaken them, leading to problems like leaking urine when you sneeze or laugh. Doing Kegels regularly can help.
To do a Kegel:
- Tighten the muscles you use to stop the flow of urine.
- Hold for three to five seconds.
- Relax for a few seconds.
- Repeat 10 to 15 times.
Start with one set a day and slowly work up to a few sets a day.
2. Deep core breathing
Your core muscles include more than just your abs. They wrap around your whole trunk, including your back and sides.
Try this exercise:
- Lie on your back with your knees bent and feet flat.
- Place your hands on your belly.
- Take a deep breath in, letting your belly rise.
- As you exhale gently pull your belly button toward your spine without moving your pelvis.
- Hold for a few seconds, then relax.
Deep core breathing helps rebuild strength and supports your spine.
3. Pelvic tilts
Pelvic tilts gently strengthen your low back and abs.
Here’s how:
- Lie on your back with your knees bent.
- Flatten your back against the floor by tightening your stomach muscles and tilting your pelvis slightly upward.
- Hold for a few seconds, then release.
- Repeat 10 to 15 times.
4. Gentle walking
Walking is one of the best postpartum exercises. It’s low-impact, easy to control, and you can bring your baby along in a stroller. Start slow, maybe just five to 10 minutes, and build up over time.
5. Wall sits
Wall sits are a great way to build strength in your legs and core without a lot of movement.
To do a wall sit:
- Stand with your back against a wall.
- Slowly slide down the wall until your knees are bent at a 90-degree angle (like sitting in a chair).
- Hold for 10-20 seconds, then slide back up.
- Repeat a few times, adding more time as you get stronger.
Make sure your knees stay right above your ankles and not too far forward.
6. Arm lifts
Arm lifts help you gently rebuild strength in your shoulders and arms, which get sore from holding and carrying your baby.
To do arm lifts:
- Sit or stand with good posture.
- Hold light weights (or even soup cans) in your hands.
- Lift your arms out to the side until you reach shoulder height.
- Lower them back down slowly.
- Repeat 10 to 15 times.
Start with very light weights and add more only when you feel ready.
7. Modified yoga or stretching
Gentle stretches and beginner yoga poses can help you regain flexibility, reduce stress and improve blood flow.
Look for postpartum yoga classes online or in your community. Always avoid poses that feel too intense or put pressure on your abdomen.
What if I had a C-section or difficult delivery?
If you had a C-section or difficult birth, it’s even more important to take things slow.
“Low-impact exercises and pelvic floor muscle training are the best options after a C-section or difficult delivery,” Weiler said. “Focus on breathing exercises, walking and very gentle strengthening moves at first.”
Avoid high-impact workouts like running, jumping or heavy lifting until your provider says it’s okay. If you had stitches or surgery, you need time for your scar and muscles to fully heal.
When should I slow down or stop exercising?
It’s important to listen to your body. Pain or bleeding is a sign that you’re doing too much.
“If it doesn’t feel right, don’t do it,” Weiler said. “Stop and call your provider if you have any questions or concerns. Also, if you notice an increase in vaginal bleeding, pelvic pain or anything that feels wrong, reach out right away.”
Other signs you should slow down or stop:
- Dizziness or shortness of breath
- Trouble controlling your bladder or bowels
- Pain at your C-section or episiotomy site (a small cut made at the opening of the vagina to help deliver the baby)
Tips for staying motivated
Starting an exercise routine while caring for a newborn can feel overwhelming. Sleep is broken, days blur together and your body still feels different. Remember to be patient and gentle with yourself.
“Don’t feel selfish for taking the time to care for yourself,” Weiler said. “You need to be in a good mental and physical place to take care of your baby.”
Here are a few tips to help you stay motivated:
- Set tiny goals: Even five minutes of movement counts.
- Celebrate small wins: Every stretch, walk and deep breath matters.
- Exercise with the baby: Walks with the stroller or parent-baby yoga classes can help.
- Ask for help: Let your partner, family or friends know when you need time for yourself.
- Be realistic: “It took nine months to grow your beautiful baby. Don’t expect to get back to your pre-pregnancy weight in an unrealistic amount of time,” Weiler said. “Show yourself some grace.”
Some days you’ll be tired. Some days you may not move at all. That’s okay. Progress is not about perfection. It’s about consistency and kindness toward yourself.
Final thoughts
After having a baby, you may be anxious to jump back into exercise. You’re strong and deserve to feel strong but go slow. Listen to your body and always ask your health care provider or a Banner Health specialist if unsure.
