Postpartum Exercise: The Dos and Don’ts When Returning to the Gym
Returning to exercise after childbirth requires care, patience, and gradual progress. New moms should prioritize gentle exercises like pelvic floor strengthening, walking, low-impact cardio, and postnatal yoga. At the same time, it’s essential to avoid high-intensity workouts, heavy lifting, and traditional crunches. A mindful approach to postpartum fitness not only supports physical recovery but enhances overall health and emotional well-being and sets a positive foundation for both mom and baby.
Bringing a baby into the world is an incredible experience that changes every aspect of your life—including your body. Many new mothers are eager to reclaim their fitness routines after giving birth, both to help with physical recovery and to better support their emotional well-being. However, postpartum exercise requires a careful and considered approach.
If you’re a new mom, or at least a mom to a new baby, and you are looking to get back into the gym, it’s important to ease back in the right way so that you can continue to recover safely, effectively, and comfortably.
In this article, we’re exploring several topics, including:
- The best exercises to include in your postpartum workout routine
- Exercises to avoid
- Tips for safely returning to the gym
- Why maintaining an active lifestyle matters for you and your baby
Why Postpartum Exercise Matters
Exercising after childbirth offers numerous physical and emotional benefits, such as:
- Strengthening abdominal and pelvic floor muscles.
- Boosting energy levels and reducing fatigue.
- Improving mood and reducing symptoms of postpartum depression.
- Enhancing sleep quality.
- Promoting faster physical recovery.
- Helping maintain a healthy weight and overall wellness.
When you prioritize your health, you’re better equipped to care for your new baby, setting the stage for lifelong healthy habits for both you and your child.
The Dos: Safe Exercises After Childbirth
1. Pelvic Floor Exercises (Kegels)
After childbirth, your pelvic floor muscles are at risk of weakening. Kegel exercises strengthen these muscles, helping prevent urinary incontinence and promoting pelvic stability.
How to perform Kegels:
- Gently tighten your pelvic muscles as if you’re stopping urine flow.
- Hold for five seconds, then slowly release.
- Repeat 10-15 times, several times daily.
2. Gentle Core Strengthening
Core muscles weaken significantly during pregnancy. Start slowly to rebuild them with gentle core exercises like pelvic tilts or diaphragmatic breathing exercises before progressing to more intense workouts.
How to perform gentle core strengthening exercises:
- Lie on your back with your knees bent and feet flat on the floor.
- Gently tilt your pelvis upward, keeping your lower back flat on the floor.
- Hold for a few seconds, then slowly release. Repeat 10-15 times.
3. Low-Impact Cardio
Low-intensity cardio is a safe way to increase cardiovascular health without placing too much strain on your recovering body. It’s good to get your heart rate up, even if it’s not as strenuous or intense as running or a HIIT workout.
Examples of low-impact cardio:
- Walking
- Swimming
- Cycling
4. Postpartum Yoga or Pilates
Both yoga and Pilates gently rebuild strength, flexibility, and mindfulness, helping relieve tension and stress that commonly affects the mind and body after childbirth.
Examples of yoga and Pilates poses to try:
- Supported bridges
- Dead bugs and leg taps
- Cat-cow pose
- Child’s pose
- Downward dog
The Don’ts: Exercises to Avoid Postpartum
While exercising postpartum is beneficial, certain activities should be avoided, especially in the early recovery period. These include:
1. High-Intensity Exercises
Avoid activities like running, jumping, or HIIT workouts in the initial weeks postpartum. These exercises put too much strain on the pelvic muscles and joints that remain loose from pregnancy hormones.
2. Heavy Weightlifting
Nine months of pregnancy, in addition to childbirth, weakens your ligaments and joints. Lifting heavy objects has the potential to increase the risk of injury. Wait until your doctor clears you to gradually reintroduce strength training again.
3. Traditional Crunches or Sit-ups
Pregnancy typically causes diastasis recti, or abdominal muscle separation, wherein the two sides of your abdominal muscles separate along the midline. Crunches and sit-ups are likely to exacerbate diastasis recti rather than allow your abdomen to recover, which is not ideal. Opt for gentle core-strengthening exercises that support gradual abdominal recovery instead.
4. Exercises Causing Pain or Discomfort
Listen to your body. If any movement causes pain or excessive strain, stop immediately and consult a healthcare professional or physical therapist.
Tips for Safely Returning to the Gym
1. Consult Your Doctor First
Always get medical clearance before restarting or initiating an exercise routine. Doctors typically suggest waiting:
- 6–8 weeks postpartum if you delivered vaginally.
- 8-12 weeks postpartum if you delivered by C-section.
Be sure to heed your doctor’s advice for a safe and comfortable recovery and reintroduction to the gym.
2. Start Slowly and Gradually Increase Intensity
Ease back into your exercise routine gradually. Begin with low-impact activities, gentle stretching, and light strength training before increasing intensity.
3. Stay Hydrated and Nourished
Keep yourself well-hydrated and properly fueled. If breastfeeding, understand that adequate hydration and nutrition are more critical.
4. Wear Supportive Clothing
Invest in comfortable, supportive workout gear—particularly supportive bras—to ease discomfort and prevent injury during exercise.
5. Listen to Your Body
Pay attention to your body’s signals. Fatigue, pain, dizziness, or other symptoms mean it’s time to slow down, rest, or consult your doctor.
6. Set Realistic Goals
It’s normal for your body to feel and look different postpartum. Set realistic, positive goals focused on health, energy levels, and well-being rather than appearance alone.
If you’re a new mom in the Atlanta, GA, area or are expecting in our area, turn to Women’s Clinic of Atlanta for advice or guidance about life after baby.
Our caring team offers caring, compassionate support for new and expecting moms. Whether you’re curious about postpartum exercise or interested in general advice or guidance at this time, you can schedule an appointment with our team. Are you in need of pregnancy testing or pregnancy services? We are available to provide what you need to ensure you and your baby remain healthy.
Schedule an appointment, pregnancy test, or pregnancy screening by texting “appointment” to 404-777-4771 today.
Women’s Clinic of Atlanta is HIPAA compliant and AAAHC accredited.
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