Returning to Exercise After Birth: 9 Tips for Safe and Effective Workouts
The journey to parenthood is transformative in so many ways, and it doesn’t stop once you bring your little one home. Your body has just gone through one of the most significant physical events of your life, and the road to regaining strength and fitness after birth can feel daunting. Whether you’re looking to ease back into exercise for physical recovery, mental well-being, or to rebuild strength, it’s important to approach postnatal workouts with care and mindfulness.
Here’s a guide to safely returning to exercise after childbirth, with 9 tips on how to progress at a pace that works for you while respecting the needs of your body.
1. Give Yourself Time to Heal
Before jumping back into any workout routine, it’s essential to allow your body time to heal. Every birth experience is different—whether you had a vaginal delivery or a cesarean section—and the recovery timeline can vary.
Vaginal Birth: You might feel ready to start light exercises after about six weeks, but always consult with your doctor or midwife first. The pelvic floor, in particular, may need time to recover, especially if you experienced tearing or an episiotomy.
Cesarean Birth: Recovery from a C-section can take longer, typically around 8-12 weeks. Your body will need to heal from the surgical incision, and it’s crucial to avoid strenuous activities too soon.
Listen to your body and focus on gentle movements in the early stages. If you’re unsure about when it’s appropriate to start, reach out to a postnatal specialist for personalised advice.
2. Start with Core and Pelvic Floor Strengthening
One of the most common areas affected by pregnancy and childbirth is the pelvic floor, which supports the bladder, uterus, and other pelvic organs. Weakness here can lead to a variety of symptoms including; incontinence, pelvic organ prolapse, and back pain.
Pelvic Floor Exercises (Kegels): These exercises help strengthen the muscles responsible for bladder control and supporting the pelvic organs. Start with gentle contractions, and gradually increase intensity as you regain strength.
Core Activation: Pregnancy often leads to abdominal separation (diastasis recti), especially in the later stages. A postnatal exercise routine that focuses on rebuilding core strength can help. Begin with deep core activation exercises like pelvic tilts and diaphragm breathing, then gradually move to more challenging core exercises.
3. Relaxing the Pelvic Floor
While strengthening the pelvic floor is crucial after childbirth, it’s just as important to ensure it’s relaxed and free from tension. After pregnancy and birth, many women experience tightness or overactivity in the pelvic floor muscles, which can lead to discomfort, pelvic pain, urinary urgency, or even pain with intercourse.
A relaxed pelvic floor allows for better function, promotes easier elimination (urination and bowel movements), and supports overall pelvic health. Here are a few strategies to help relax and release tension in the pelvic floor:
Pelvic Floor Relaxation Exercises
Breathing Techniques: Deep, diaphragmatic breathing can be incredibly effective for relaxing the pelvic floor. As you inhale, allow your abdomen and lower ribs to expand. When you exhale, gently allow the pelvic floor to soften and relax. This slow, controlled breathing helps release tension in the pelvic floor and improves overall pelvic health.
Pelvic Floor Drop: In a comfortable seated or lying position, focus on relaxing the pelvic floor as you breathe. Imagine your pelvic floor muscles “dropping” downward with each exhale. This is the opposite action of a Kegel, which contracts the pelvic floor. By visualising the muscles letting go, you help encourage relaxation and release any tightness or tension.
Gentle Pelvic Tilts: Lying on your back with your knees bent and feet flat on the floor, gently tilt your pelvis upward (posterior pelvic tilt) and hold for a few seconds before returning to neutral. This movement can encourage relaxation in the pelvic region, particularly if you hold tension there from postural changes or emotional stress.
Child's Pose Stretch: This restorative yoga pose gently stretches the lower back, hips, and pelvis, providing a good opportunity to focus on releasing pelvic floor tension. As you breathe deeply in this pose, consciously relax the muscles of your pelvic floor.
Avoiding Overuse of Kegels
It’s important to note that Kegel exercises—intended to strengthen the pelvic floor—shouldn’t be done excessively, especially if your pelvic floor is already tight. Overdoing Kegels can lead to more tension rather than relief. Pay attention to how your body feels and only perform pelvic floor contractions when appropriate. If you feel a sense of tightness or discomfort during or after Kegels, it may be helpful to shift focus toward relaxation exercises instead.
4. Embrace Low-Impact Activities
After childbirth, your body may not be ready for intense cardio or high-impact activities right away. Start with low-impact exercises that are gentle on your joints while helping to rebuild strength and stamina:
Walking: This is an excellent way to ease into exercise post-birth. It’s simple, effective, and you can take your baby along in a stroller for some fresh air and bonding time.
Swimming or Water Aerobics: The buoyancy of water supports your body, making these exercises easier on the joints while still providing a great full-body workout.
Cycling: Stationary cycling can be a great cardio option, allowing you to control intensity and avoid too much stress on your joints.
5. Focus on Posture and Alignment
Throughout pregnancy, your body undergoes significant changes, and your posture can be affected with changes in your center of gravity. After birth, it’s common to experience back pain or discomfort from breastfeeding and carrying your baby.
Incorporate exercises that focus on improving posture and alignment:
Yoga or Pilates: These practices emphasise body awareness, core engagement, and flexibility. Both are fantastic for strengthening postural muscles and alleviating tension in the neck, shoulders, and back.
Postural Correction Exercises: Simple movements that target your upper back, shoulders, and chest can help reverse the hunched posture that often results from holding and feeding your baby.
6. Gradually Increase Intensity
It’s tempting to want to jump back into your pre-pregnancy fitness routine, but it’s important to progress gradually to avoid injury and prevent pelvic floor dysfunction. Begin with light exercises, and over time, increase the intensity, duration, and frequency.
Strength Training: Once you feel ready, start incorporating bodyweight exercises, these will help you rebuild strength, in areas that can become weakened during pregnancy and childbirth.
Cardiovascular Workouts: Once you’re comfortable with lighter exercises, you can add in more intensity with cardio.
Guidance from a postnatal exercise specialist will help you to rebuild your training routine with a personalised approach and at an appropriate rate for you.
7. Incorporate Stretching and Mobility Work
As you regain strength, it’s also crucial to keep your body flexible and mobile. Stretching after workouts can improve muscle recovery, reduce tension, and prevent injury.
Hip Flexor Stretches: Pregnancy can cause tightness in the hip flexors so incorporating hip stretches can improve your mobility.
Hamstring and Calf Stretches: After months of changes in your posture and movement patterns, these areas can become tight, so regular stretching can help alleviate discomfort.
Upper Body Stretches: Stretching your shoulders, chest, and upper back will help you counteract the hunched posture you may have developed while caring for your baby.
8. Don’t Forget About Rest and Recovery
While it’s important to prioritise exercise, just as important is allowing your body adequate time to rest and recover. Your body has undergone significant physical changes, and it’s essential not to overdo it. Make sure you:
Get enough sleep (when possible!) to support recovery and energy levels.
Listen to your body—if you feel pain or discomfort, scale back and consult with a women’s health specialist.
Hydrate and eat well-balanced meals to support your body’s recovery and muscle repair.
9. Consider Postnatal Fitness Classes
Postnatal fitness classes typically focus on strengthening the core, pelvic floor, and overall body while addressing the unique challenges of postnatal recovery. Joining a class can also be a great way to connect with other new moms, share experiences, and find motivation.
Final Thoughts
Returning to exercise after childbirth is a journey that requires patience, self-compassion, and a focus on healing. Everybody is different, and the path to regaining strength and fitness will look different for each person. The key is to start slowly, listen to your body, and gradually build your strength in a safe and sustainable way.
By prioritising gentle movements, building core and pelvic floor strength, and taking a mindful approach to rest and recovery, you’ll not only regain your physical strength but also experience the mental benefits of moving your body and reconnecting with yourself after birth. Remember, it’s not about “bouncing back”—it’s about taking the time to care for your body, honor its changes, and embrace your new chapter in motherhood.
Disclaimer
The information in this guide is intended for your general knowledge and should not replace any personalised professional medical advice. Consult your healthcare provider with any questions or concerns you may have regarding your health.