The excitement of welcoming a new baby is often mixed with a whirlwind of emotions and physical changes.
For many new moms, the question of when to start exercising always comes up especially if they’ve had a cesarean section (C-section), vaginal delivery, or are dealing with conditions like diastasis recti.
I’ll break down when it’s safe to start exercising, the types of exercises best suited for each situation, when to start, when to progress and tips to ensure your postpartum fitness journey is safe, effective, and empowering. So stick around to get the full tea
Vaginal Delivery Moms:
When to Start Exercising
For moms who’ve had a vaginal delivery, the recovery process is usually faster compared to a C-section.
Generally, light physical activity can begin within a few days to a week after delivery, depending on how your body feels and if you’ve had any complications (like tearing).
What to Start With:
Pelvic Floor Exercises (Kegels): Start as early as 24 hours after delivery. Kegels help strengthen the pelvic muscles and promote healing.
Walking: A gentle, short walk around your home or neighborhood is a great way to improve circulation and get your body moving.
Deep Belly Breathing: This helps engage your core muscles again without straining them.
When to Progress:
After 4-6 weeks, you can start introducing low-impact exercises like:
Bodyweight Squats and Gentle Stretching: These help strengthen your legs and improve flexibility.
Modified Yoga or Pilates: This is a great time to introduce gentle stretching and core work. Avoid anything too intense at this stage.
C-Section Moms:
When to Start Exercising*
C-section recovery is typically longer since it involves major surgery. Rest is key in the first *6–8 weeks*, but you can begin some gentle movements early to aid recovery and prevent stiffness.
What to Start With:
Deep Breathing with Abdominal Engagement: This helps rebuild your core from within without putting pressure on your incision.
Gentle Walking: Start small, perhaps just around the house, and gradually increase the distance as you feel more comfortable.
Kegels: Like with vaginal delivery, pelvic floor exercises are essential to rebuilding strength after pregnancy, and they can be started after a few days.
When to Progress:
Once you get the go-ahead from your doctor (usually after 8–10 weeks), you can begin adding low-impact exercises:
Pelvic Tilts: These help restore mobility in your hips and pelvis.
Postnatal Yoga or Pilates: Look for exercises designed specifically for post-C-section recovery, focusing on gentle strengthening of the core and avoiding strain on the abdomen.
It’s essential to listen to your body here. If your incision feels painful or you notice discomfort, stop and consult your doctor.
Moms with Diastasis Recti:
When to Start Exercising
Diastasis recti (separation of the abdominal muscles causing the abdomen to bulge)
It is common after pregnancy.
If you have this condition, it’s crucial to be cautious with core exercises, as some movements can make it worse.
What to Start With:
Pelvic Tilts and Bridges: These are safe for rebuilding core strength without exacerbating the separation.
Heel Slides and Toe Taps: These gentle movements help engage your lower abs without putting pressure on the separation.
Transverse Abdominal Breathing: A deep breathing exercise that focuses on engaging the muscles that wrap around your core.
When to Progress:
After 12 weeks, if the separation has improved, you can slowly add more core work:
Modified Planks: Start with planks on your knees or forearms, and work your way up as your core gets stronger.
Standing Core Exercises: These are great for rebuilding strength without putting pressure directly on the abdominal muscles.
Avoid crunches, sit-ups, and heavy lifting until you’ve fully healed from diastasis recti, as these exercises can worsen the separation.
General Tips for All Moms:
1. Listen to Your Body: Whether you had a vaginal delivery, C-section, or are managing diastasis recti, the most important thing is to listen to your body. Start slow, and don’t rush back into intense exercise.
2. Consult a Postpartum Specialist: Working with a physical therapist or a postpartum fitness expert can make a big difference, especially if you’re unsure which exercises are safe for you.
Moreso, you’ll get a personalized guidance, Physical recovery support, Mental health monitoring,Nutritional advice, Breastfeeding support,Community connection and many more
Click here for a one on one Consultation with Eva Elehand, a trusted Postpartum specialist
3. Stay Hydrated and Nourished: Proper hydration and nutrition are just as important as exercise in helping your body recover and regain strength.
4. Be Patient: Postpartum recovery takes time, every woman’s body and journey is different. It’s okay to take things slow and celebrate small wins along the way.
CONCLUSION: A Gentle Journey to Strength
Postpartum fitness isn’t about bouncing back, it’s about moving forward at your own pace and nurturing your body as it heals.
Whether you’ve had a vaginal delivery, C-section, or are dealing with diastasis recti, there’s no rush to return to your pre-pregnancy routine.
Take it step by step, prioritize your well-being, and before you know it, you’ll feel stronger, healthier, and more empowered than ever.
Always remember: your body just did something incredible, and it deserves all the care, patience, and support you can give it!
Did you Consult a Postpartum Specialist before resuming exercise?
How did that impact your approach? Share with us in the comments
Cheers!!!!
