Gentle Postpartum Exercises: When and How to Start

Your body just accomplished something incredible. Whether you delivered vaginally or via cesarean, your body needs time to heal before jumping into exercise. But “time to heal” doesn’t mean “do nothing until you’re cleared”—and getting cleared doesn’t mean “immediately start HIIT workouts.”

Postpartum fitness is a journey back to strength, not a race. This guide will help you understand when to start, what’s safe at each stage, and how to rebuild your fitness foundation the right way.

[Image placeholder: New mom doing gentle stretches with baby nearby]

Understanding Your Postpartum Body

Before exercising, it helps to understand what your body went through:

Core changes: Your abdominal muscles stretched (and possibly separated—more on diastasis recti later). Your core needs retraining, not just strengthening.

Pelvic floor: This group of muscles supported your pregnancy and was stressed during delivery. It needs rehabilitation before high-impact activities.

Ligaments: Relaxin hormone loosened joints during pregnancy. This effect lingers for months, increasing injury risk.

Energy and hormones: Sleep deprivation and hormonal shifts affect recovery capacity. You’re not starting from your pre-pregnancy baseline.

C-section recovery: Abdominal surgery adds healing considerations and requires extra patience.

When to Start Exercising

General Guidelines

Vaginal delivery without complications:

• Gentle movements: Immediately (walking, pelvic floor activation)
• Light exercise: Usually cleared at 6-week checkup
• More intense exercise: 8-12 weeks, depending on recovery

C-section:

• Gentle movements: When comfortable (deep breathing, light walking)
• Light exercise: Usually cleared at 6-8 week checkup
• More intense exercise: 12+ weeks, depending on incision healing

Always get cleared by your provider before progressing, especially after c-section or complications.

Signs You’re Ready to Progress

• No pain during movement
• No leaking urine with activity
• No vaginal bleeding triggered by exercise
• Feeling stable, not exhausted
• Provider clearance

Signs to Pull Back

• Pain in pelvic area or c-section incision
• Increased bleeding
• Urinary leakage during exercise
• Feeling of heaviness or pressure in pelvic floor
• Extreme fatigue
• Doming or coning in abdomen

Related: Diastasis Recti Exercises

Phase 1: Immediate Postpartum (Week 1-6)

Focus: Healing, not fitness. Gentle movement to support recovery.

Diaphragmatic Breathing

Why: Reconnects breath to core, begins healing
How: Lie on back, knees bent. Place hands on belly. Breathe deeply so belly rises on inhale, falls on exhale. Feel expansion in all directions.
When: Multiple times daily, even day one postpartum

Pelvic Floor Activation (Gentle Kegels)

Why: Begins reconnection to pelvic floor muscles
How: Gently draw pelvic floor up and in (like stopping urine flow). Hold briefly, release completely. Don’t overdo it.
When: Start with 5-10 gentle contractions, several times daily
Note: If you had significant tearing, wait until it feels comfortable

Walking

Why: Promotes healing, prevents blood clots, boosts mood
How: Start with short walks around your home. Gradually extend as you feel able.
When: As soon as you feel comfortable; c-section moms should wait until cleared for walking

Gentle Stretching

Why: Relieves tension from feeding positions, helps circulation
How: Neck rolls, shoulder circles, gentle side stretches. Nothing intense.
When: When it feels good; stop if anything hurts

[Image placeholder: Mom doing diaphragmatic breathing exercise]

Phase 2: Early Recovery (Week 6-12)

After provider clearance, you can begin more structured exercise. Still focus on foundations.

Core Reconnection Exercises

Dead Bug (Modified)

1. Lie on back, knees bent, feet on floor
2. Engage core gently
3. Slowly slide one heel along floor to extend leg
4. Return to start; repeat other side
5. Start with 5 each side

Heel Slides

1. Lie on back, knees bent
2. Exhale and engage core
3. Slowly slide one heel out
4. Inhale, slide back
5. 10 repetitions each side

Bird Dog (Progression)

1. Start on hands and knees
2. Engage core, keep spine neutral
3. Extend opposite arm and leg
4. Hold briefly, return to start
5. 5-10 each side

Pelvic Floor Exercises (Progressive)

Elevator Kegels

1. Imagine pelvic floor as elevator
2. Slowly contract “up” through floors
3. Hold at top briefly
4. Slowly lower down
5. 10 repetitions

Kegel Holds

1. Contract pelvic floor
2. Hold 5-10 seconds
3. Release completely
4. Rest, repeat 10 times

Walking Program

• Week 6-7: 10-15 minute walks daily
• Week 8-9: 20 minute walks
• Week 10-12: 30 minute walks, gentle inclines okay

Gentle Upper Body

Wall Push-ups

Great for nursing-related upper body tension

• 2 sets of 10

Resistance Band Rows

Strengthens upper back, counteracts feeding posture

• 2 sets of 12

Phase 3: Rebuilding (Month 3-6)

Once foundations are solid, you can gradually increase intensity.

When You’re Ready to Progress

• No symptoms during Phase 2 exercises
• Can hold pelvic floor contraction during movement
• No abdominal doming during core work
• Provider clearance for more activity

Safe Exercises at This Stage

Lower Body

• Squats (bodyweight)
• Lunges (stationary first)
• Glute bridges (add single leg variation)
• Step-ups

Core (if diastasis recti is healing well)

• Modified planks
• Side planks
• Pallof press
• Farmer’s carries

Cardio

• Longer walks
• Stationary cycling
• Swimming (once cleared)
• Low-impact aerobics

What to Avoid (Not Ready Yet)

• Running (usually not until 12 weeks+, with clearance)
• Jumping
• Traditional crunches and sit-ups
• Heavy lifting
• High-impact classes

Special Considerations

Diastasis Recti

Separation of abdominal muscles is common. Look for:

• Bulging or doming at midline during core work
• Weak core despite exercise
• Lower back pain

What helps:

• Core exercises that draw muscles together (not apart)
• Avoid traditional crunches and planks initially
• Physical therapy referral for significant cases

What to avoid:

• Exercises that cause doming (crunches, full planks, boat pose)
• Anything that increases intra-abdominal pressure unsafely

Pelvic Floor Issues

Signs of pelvic floor dysfunction:

• Urinary leakage during exercise, coughing, sneezing
• Pelvic pressure or heaviness
• Pain during intercourse
• Frequent urination

What helps:

• Pelvic floor physical therapy (highly recommended!)
• Low-impact exercise only until resolved
• Core work that supports (not strains) pelvic floor

What to avoid:

• Running or jumping with symptoms
• Holding breath during exercise
• Ignoring symptoms—they can worsen

C-Section Recovery

Additional considerations:

• Wait for incision to heal before any core work that engages surgical area
• Avoid direct pressure on incision
• Start even more gradually than vaginal delivery moms
• Watch for signs of poor healing

Sample Week: 3 Months Postpartum

Monday: 25-minute walk + pelvic floor exercises
Tuesday: 20-minute gentle full body (squats, wall push-ups, glute bridges, core)
Wednesday: Rest or gentle stretching
Thursday: 30-minute walk
Friday: 20-minute lower body + core focus
Saturday: Family activity (active but not workout)
Sunday: Rest

Daily: Pelvic floor exercises, diaphragmatic breathing

FAQ

When can I run again?

Running guidelines suggest waiting 12 weeks minimum, with gradual return. You should have: no pelvic floor symptoms, ability to walk 30 minutes without issues, single-leg balance and hop without symptoms. Consider a running readiness assessment with a pelvic floor PT.

I don’t have time for exercise. What’s most important?

Pelvic floor exercises and walking. These support healing and require minimal time. Even 10 minutes matters.

Why do I leak urine when I exercise?

Pelvic floor dysfunction is common postpartum and treatable! See a pelvic floor physical therapist. Don’t accept leakage as normal—it’s common but not inevitable.

Is it safe to exercise while breastfeeding?

Yes! Exercise doesn’t affect milk supply or quality. Stay hydrated, wear a supportive bra, and feed or pump before high-impact activity for comfort.

I have diastasis recti. Can I still exercise?

Yes, with modifications. Focus on exercises that help close the gap, avoid those that worsen it. Physical therapy is very helpful for diastasis.

Conclusion

Postpartum fitness is a gradual return, not a quick snap-back. Your body did something amazing—now give it the time and proper progression it deserves to fully heal and strengthen.

Start with foundations: breathing, pelvic floor, walking. Progress slowly. Listen to your body. Seek professional help (pelvic floor PT, postpartum fitness specialist) if you have concerns.

You will get your strength back. It just takes patience—and that’s okay.

Related: Pelvic Floor Exercises Postpartum