Postpartum Exercise: Guide to Working Out Post Pregnancy 

After childbirth, you may decide it is time to start exercising again. However, the thought of exercising may cause some anxiety. After all, it was only a matter of weeks ago that you gave birth to another human! Truth: it is important to be realistic with your expectations after giving birth. Don’t be surprised if, at first, it is challenging to hop on a treadmill and do a two-mile jog. You will not be at the same exercise level you were before pregnancy. Let's discuss when you can begin to exercise and what to watch out for.  

How soon can you start exercising after giving birth? 

Depending on the intensity of exercise and type of delivery, you may begin doing light exercises a few days after birth. However, if you had a c-section delivery, complicated delivery, or vaginal stitches, it is best to wait until you receive clearance from your care provider before resuming exercise.  

Tips for getting started 

• Begin slowly 

• Remember to nurse/pump before working out 

• Invest in good postpartum shapewear 

• Connect with other moms to create a supportive community  

• Stay hydrated  

• Get enough rest 

• Be gentle with your abdominal muscles 

• Find an exercise routine that works for you 

Benefits of Exercising Postpartum 

Getting back into exercise after pregnancy offers a wide range of benefits for new moms. While it’s essential to wait until your healthcare provider gives you the green light to start exercising, here are five compelling reasons to prioritize postpartum fitness: 

1. Improves Physical Recovery

Exercise aids in your body’s recovery from pregnancy and childbirth. Strengthening core and pelvic floor muscles can help alleviate common postpartum issues such as back pain, incontinence, and abdominal separation (diastasis recti). Gentle movements also boost blood circulation, which can reduce swelling and promote healing. 

Learn more about your postpartum recovery timeline.  

2. Boosts Mental Health

Postpartum exercise is known to release endorphins, the "feel-good" hormones, which can combat mood swings, stress, and symptoms of postpartum depression. Even short, low-impact workouts like walking or yoga can significantly improve your mental well-being. 

3. Helps Restore Energy Levels

Although caring for a newborn can be exhausting, regular exercise helps combat fatigue by improving your overall stamina and increasing energy levels. It enhances oxygen flow and circulation, which can make daily tasks feel more manageable. 

4. Supports Weight Management

Exercising postpartum can help you lose excess pregnancy weight in a safe and healthy way. Combining light strength training with cardiovascular exercises helps build muscle, burn calories, and boost metabolism. Pair this with a balanced diet for optimal results. 

5. Enhances Bonding and Confidence

Incorporating exercise into your routine can make you feel more confident and connected to your body. Activities like walking with your baby in a stroller or attending mommy-and-me fitness classes also provide opportunities to bond with your little one while staying active. 

Bonus Tip: Ease into Fitness with Support 

Consider wearing postpartum-specific support garments like Belly Bandit’s belly wraps or activewear to support your core and back during workouts. These products can enhance comfort and safety as you rebuild your strength. 

What types of exercises are best for postpartum? 

Here are some of the best postpartum exercises to add to your routine and a postpartum exercise plan so you can safely incorporate these exercises when you are ready.   

Kegel Exercises 

Kegel exercises are more beneficial than you may realize. These pelvic muscle exercises strengthen the pelvic and vaginal muscles relaxed during pregnancy. Studies have shown that women who perform Kegels after birth benefit in several ways: 

• Strengthening pelvic muscles 

• Regaining bladder control 

• Reducing the risk of urinary incontinence 

• Toning the vaginal wall, potentially increasing sensations and enhancing orgasms 

• Preventing pelvic organ prolapse 

• Reducing anal incontinence 

• Supporting healing of pelvic muscles loosened during delivery 

When to Start and Progress 

• Immediately After Delivery: If your delivery was uncomplicated, you can start Kegel exercises within 1–2 days postpartum. Begin with gentle contractions. 

• First Few Weeks: Aim for three sets of 10 repetitions per day, holding each contraction for 5–10 seconds and resting for the same amount of time. 

• 4–6 Weeks Postpartum: As strength builds, you can increase intensity by holding contractions longer (up to 10 seconds) and adding more repetitions, up to three sets of 20 per day. 

How to Perform Kegel Exercises 

To practice proper form, contract your pelvic floor muscles as if you were trying to stop urination midstream. Hold the contraction for 10 seconds, then release for 10 seconds. Repeat 10 times per session, up to three times a day. Avoid engaging surrounding muscles like your thighs or glutes. 

Pelvic Floor Tilt 

Pelvic floor tilts help restore your core during postpartum and are excellent for strengthening your abdominal and pelvic muscles after delivery. 

When to Start and Progress 

• 1–2 Weeks Postpartum: Start with gentle tilts if you had a vaginal delivery. For C-section recovery, wait until 4–6 weeks postpartum or until your doctor approves. 

• First Few Weeks: Begin with 5–10 repetitions per session. Focus on maintaining proper form without straining. 

• 4–8 Weeks Postpartum: Gradually increase to 15–20 repetitions per session, up to five times a day. 

How to Perform Pelvic Floor Tilts 

1. Lie on your back with your knees bent and feet flat on the floor. 
2. Flatten your back against the floor by tightening your abdominal muscles and slightly tilting your pelvis upward. 
3. Hold the tilt for 10 seconds, then release for 10 seconds. 
4. Repeat, working up to 20 repetitions as you gain strength. 

Diaphragm Breathing 

In late pregnancy, the diaphragm becomes compressed, and postpartum recovery requires re-engaging this muscle to strengthen your core and pelvic floor. 

When to Start and Progress 

• 1–2 Days Postpartum: Begin gentle diaphragmatic breathing exercises immediately after delivery. 

• First Few Weeks: Practice for 5 minutes, two to three times daily. 

• 4–6 Weeks Postpartum: Gradually increase duration as you regain strength and control. 

How to Perform Diaphragmatic Breathing 

1. Sit or lie down in a comfortable position. 
2. Slowly inhale through your nose, allowing your belly to rise and ribs to expand outward. 
3. Exhale slowly through your mouth, as if blowing out birthday candles, ensuring the breath is controlled and steady. 
4. Continue for several minutes, focusing on relaxing and engaging your core.  

Walking/Running 

Walking is one of the best ways to gently reintroduce exercise postpartum. It promotes circulation, reduces swelling, and boosts your mood. 

When to Start and Progress 

• First Week Postpartum: Start with short walks (5–10 minutes) around your home or neighborhood. For C-section recovery, wait until 2–3 weeks postpartum. 

• First Month: Gradually increase to 15–20 minutes per walk, aiming for 2–3 walks per day. 

• 6–8 Weeks Postpartum: Once cleared by your doctor, you can begin light jogging or brisk walking. Start at 25% of your pre-pregnancy intensity and progress slowly. 

How to Safely Walk/Run Postpartum 

1. Wear supportive footwear to protect your joints. 
2. Use a belly band for extra core and back support if needed (check out our belly wraps). 
3. Pay attention to your body. Stop if you feel discomfort or pain.  

By following these timelines and progressing gradually, you can safely regain strength and improve your overall well-being postpartum. Always listen to your body and consult your healthcare provider if you have any concerns.  

Are there any exercises to avoid postpartum? 

If you had a vaginal delivery, you should wait at least six to eight weeks before doing extraneous exercises or heavy lifting. Because every birth is unique, contact your care provider before resuming any strenuous exercise.  

If you had a c- section delivery, listening to the post-op procedures and guidelines laid out to you by your care provider is crucial. A c-section is considered a major surgery, and recovery time for everyone is unique to your body, complications, and prior pregnancies.  

Strenuous exercises to avoid include:  

• Heavy weight lifting 

• Sit-ups 

• High-intensity aerobics 

• Crunches 

• Reverse Crunches 

• Pilates  

• Targeted core and abdominal workouts 

Benefits of exercising postpartum 

• May help tone and strengthen abdominal muscles 

• Increases energy  

• May reduce the risk of postpartum depression 

• Promotes better sleep 

• Releases endorphins for a better mood 

• May help lose the extra weight gained during pregnancy 

How Belly Bandit® Can Help 

Medical professionals suggest wearing compression garments such as socks, leggings, shorts and wraps postpartum because of the fantastic benefits. Belly Bandit® created an entire line dedicated to pregnancy and postpartum healing. Healing from delivery is a journey; your body needs support to help it heal.  

Belly Bandit's Mother Tucker® compression leggings smooth and shape your tummy, tush, and thighs with targeted compression. Compression helps to support weakened abdominal muscles and promotes healthy blood flow. In addition, compression may help reduce swelling and encourage healing.  

Belly Bandit's Postpartum Luxe Belly Wrap is a belly wrap and corset in one. After ten years of dedication and design, Belly Bandit created a wrap that provides the ultimate compression and support. In addition, the compression wrap is customizable to fit a wide range of body types. Furthermore, the wrap features ultra-thin material that is breathable under clothing. Finally, the Stayput™ technology will ensure that the wrap stays where you need it while exercising. The benefits of the Luxe wrap are endless. No wonder why it is recommended by doctors and is a premiere FDA-registered medical device.  

While it may be tempting to hit the gym the day after you leave the hospital, remember that it took nine months to create a life. Allow your body to heal and rest when it needs to. Listen to your body as you work out because not all aches and pains are good pain. Muscle strain could signify that it is too soon to work out. Check with your care provider before exercise to find out what is best for your unique situation.