How to Get Back Into Fitness After Pregnancy
Postpartum fitness isn’t about “bouncing back.” It’s about healing, strengthening your body, and honouring your journey through pregnancy and childbirth. With patience and consistency, you can safely regain your energy, confidence, and strength.
When Can You Start Exercising Again?
According to the American College of Obstetricians and Gynecologists (ACOG), most women can begin gentle movement like walking or pelvic floor exercises as soon as they feel ready—typically a few days after a vaginal delivery, or longer after a C-section. Always consult your healthcare provider before restarting any workout routine.
Benefits of Postpartum Exercise
- Improves mood and reduces postpartum depression
- Increases energy and reduces fatigue
- Helps strengthen abdominal and pelvic floor muscles
- Supports healthy weight loss post-pregnancy
- Improves sleep and body confidence
Step-by-Step Guide to Restarting Fitness After Baby
1. Start with Gentle Movement
Walking is the best first step. It increases circulation, boosts energy, and helps rebuild stamina. Aim for 10–15 minutes a day, increasing gradually.
2. Rebuild Your Core and Pelvic Floor
Diastasis recti (abdominal separation) and weakened pelvic floor muscles are common after pregnancy. Safe exercises include:
- Pelvic tilts
- Glute bridges
- Transverse ab engagement (belly breathing)
- Kegels
3. Avoid High-Impact Workouts at First
Skip crunches, jumping, or heavy lifting in the early postpartum stage. Your joints and ligaments remain loose for weeks due to hormonal shifts like relaxin.
4. Follow a Postnatal Fitness Program
Choose a certified postnatal instructor or follow a reputable online program designed for new mothers. These often include bodyweight exercises, stretching, and progressive strength work.
5. Include Baby in Your Routine
Walks with a stroller, babywearing squats, or mom-and-baby yoga classes can help you stay active while bonding with your newborn.
6. Rest and Recover
Sleep deprivation, breastfeeding, and hormonal changes all affect recovery. Rest days are essential—listen to your body and pace yourself.
7. Fuel Your Body
Stay hydrated and nourish your body with whole foods. If you’re breastfeeding, you’ll need an extra 300–500 calories a day. Avoid intense calorie restriction.
Watch for Warning Signs
Stop exercising and consult your doctor if you notice:
- Vaginal bleeding that restarts or worsens
- Dizziness or chest pain
- Joint instability or sharp pain
- Urine or stool leakage during exercise
How Long Until You’re “Back to Normal”?
There’s no universal timeline. Some women feel strong at 6 weeks; others need months. Set realistic goals, celebrate small wins, and don’t compare your journey to others.
Motivation Tips for New Moms
- Schedule short sessions (even 10 minutes count!)
- Track your progress with photos or journaling
- Get support—join a mom group or find a fitness buddy
- Use nap time or early mornings to move when possible
Conclusion
Getting back into fitness after pregnancy is about restoration, not perfection. Begin slowly, focus on rebuilding from the inside out, and remember: your strength looks different now—but it’s still powerful.