After pregnancy and childbirth, your body needs time to recover. Postpartum exercise can be an important part of that recovery, but getting back into exercise should be gradual and based on how your body feels.
Gentle physical activity can help improve strength, mobility, energy, and mood after having a baby. However, the right time to increase exercise depends on factors such as your type of delivery, healing, symptoms, previous fitness level, and any complications.
This guide explains postpartum exercise, when you can start, which exercises are suitable in the early weeks, and how to gradually return to more demanding activities.
What Is Postpartum Exercise?
Postpartum exercise refers to physical activity performed after giving birth to help rebuild strength, mobility, fitness, and confidence.
It can include:
- Gentle walking
- Pelvic floor exercises
- Breathing exercises
- Gentle stretching
- Postpartum abdominal exercises
- Low-impact cardio
- Strength training
- Postpartum yoga or Pilates
- Gradual return to running and other high-impact activities
The goal is not to immediately return to your pre-pregnancy body or fitness level. Recovery takes time, and progress can look different for every mother.
When Can You Start Exercising After Giving Birth?
If you had an uncomplicated vaginal birth, gentle activity such as walking, gentle stretching, and pelvic floor exercises can generally begin when you feel ready.
If you had a cesarean birth, significant tearing, complications, or another medical concern, your recovery may require additional guidance.
More intense or high-impact exercise should generally be introduced gradually rather than immediately after birth. NHS guidance recommends discussing higher-impact exercise around the postnatal check, while some postnatal physiotherapy guidance recommends waiting longer—around three months—for activities such as jogging or jumping.
Your healthcare professional can help determine when it is appropriate for you.
Benefits of Postpartum Exercise
Appropriate physical activity after childbirth can provide several benefits.
1. Helps Rebuild Strength
Pregnancy and childbirth can affect the abdominal muscles, pelvic floor, back, hips, and overall muscle strength.
Gradual exercise can help rebuild strength over time.
2. Supports Energy Levels
Although caring for a newborn can be exhausting, regular gentle activity may help you feel more energetic.
Even a short walk can be a useful way to add movement to your day.
3. Supports Mental Well-Being
Physical activity can support mood and emotional well-being during the postpartum period.
Gentle exercise can also provide an opportunity to spend some time outside, relax, or connect with other people. NHS guidance notes that activity may help mood and can be part of supporting mental health after childbirth.
4. Supports Pelvic Floor Recovery
Pregnancy and childbirth can place significant stress on the pelvic floor muscles.
Pelvic floor exercises can help strengthen these muscles and may help with bladder or bowel control.
5. Improves General Fitness
As your recovery progresses, gradually increasing activity can help you rebuild cardiovascular fitness, strength, balance, and mobility.
Best Postpartum Exercises for Beginners
You do not need complicated equipment to begin.
1. Walking
Walking is one of the simplest ways to restart physical activity after childbirth.
Begin with a comfortable, short walk and gradually increase the duration as you feel stronger.
You can also walk with your baby in a stroller once you are comfortable doing so.
2. Pelvic Floor Exercises
Pelvic floor exercises are an important part of postpartum recovery.
The pelvic floor muscles help support the pelvic organs and contribute to bladder and bowel control.
A simple approach is to gently contract the pelvic floor muscles, hold briefly, then relax completely.
Avoid holding your breath or tightening your abdominal muscles excessively.
If you are unsure how to perform pelvic floor exercises correctly, a pelvic health physiotherapist can provide individualized guidance.
3. Gentle Deep Breathing
Breathing exercises can help you reconnect with your abdominal and pelvic muscles.
Try sitting or lying comfortably and taking slow, relaxed breaths.
As you exhale, gently engage your deep abdominal muscles without holding your breath.
The exercise should feel comfortable rather than strenuous.
4. Gentle Stretching
Gentle stretching can help improve mobility after pregnancy.
You may focus on areas such as:
- Neck
- Shoulders
- Upper back
- Hips
- Legs
Avoid forcing stretches or pushing joints into uncomfortable positions. Hormonal changes can leave joints and ligaments more flexible for some time after birth, which may increase the risk of injury if you overstretch.
5. Gentle Postpartum Core Exercises
The abdominal muscles may feel weaker after pregnancy.
Instead of immediately performing traditional sit-ups or intense abdominal workouts, begin with gentle exercises that focus on breathing and controlled movement.
If an abdominal exercise causes your stomach to bulge or "dome," or produces pain or pressure, stop and seek professional advice.
Postpartum Exercise After a C-Section
Recovery after a cesarean birth is different from recovery after an uncomplicated vaginal birth because the procedure involves abdominal surgery.
Gentle movement and walking can be useful when you are medically ready, but strenuous exercise should not be rushed.
Pay attention to:
- Incision discomfort
- Bleeding
- Abdominal pain
- Fatigue
- Dizziness
- Increased pain during movement
Follow your healthcare professional's advice regarding wound healing and when to return to more demanding exercise.
Postpartum Exercise After a Vaginal Birth
After an uncomplicated vaginal birth, many women can gradually begin gentle activity when they feel ready.
Walking, gentle stretching, pelvic floor exercises, and comfortable daily movement can be good starting points.
However, pain, significant bleeding, pelvic pressure, urinary leakage, or other concerning symptoms should not be ignored.
When Can You Start Running After Pregnancy?
Running is a high-impact activity, so it should not be the first exercise you return to after childbirth.
Before returning to running, it is useful to build a foundation of:
Comfortable walking
- Pelvic floor strength
- Core control
- Leg strength
- Good balance
- Gradual cardiovascular fitness
Some postnatal physiotherapy guidance recommends waiting approximately three months before returning to high-impact activities such as jogging, while individual recommendations may differ.
If you experience urine leakage, pelvic heaviness, pain, or a feeling of pressure, seek advice from a pelvic health professional before continuing high-impact exercise.
When Can You Start Swimming?
Swimming can be a good low-impact form of exercise after childbirth.
However, it is important to wait until postpartum bleeding has stopped and any wounds have healed. NHS guidance advises waiting until at least seven days after postnatal bleeding has stopped before swimming.
After a cesarean birth or significant tear, ask your healthcare professional when swimming is appropriate.
Postpartum Strength Training
Strength training can eventually become an important part of postpartum fitness.
Start with light resistance and controlled movements.
Examples may include:
- Bodyweight squats
- Gentle glute exercises
- Light resistance-band exercises
- Supported lunges
- Light upper-body exercises
Increase resistance gradually rather than trying to lift heavy weights immediately.
A Simple Postpartum Exercise Routine
Here is an example of a gentle routine for someone who has been medically cleared and feels comfortable exercising.
Beginner Routine
5–10 minutes: Comfortable walking
5 minutes: Gentle mobility and stretching
5 minutes: Pelvic floor exercises
5 minutes: Gentle core and breathing exercises
5–10 minutes: Easy walking or relaxation
You do not need to complete a long workout. Short periods of movement can be easier to manage while caring for a newborn.
As your strength improves, you can gradually increase the duration and intensity.
Listen to Your Body
Postpartum recovery is not a competition.
Some days you may have more energy, while other days you may need additional rest.
Slow down or stop exercising if you experience:
- Pain
- Increasing vaginal bleeding
- Dizziness
- Unusual shortness of breath
- Pelvic pressure or heaviness
- Urine or bowel leakage
- Abdominal bulging or doming
- Increased incision pain
- Feeling unwell
Postpartum physiotherapy guidance emphasizes progressing gradually and stopping if exercise causes pain or you feel unwell.
Exercise and Breastfeeding
Breastfeeding mothers can generally remain physically active.
Remember to:
- Drink enough fluids
- Eat enough nutritious food
- Wear a comfortable, supportive bra
- Exercise at an intensity that feels manageable
- Rest when your body needs it
If exercise makes you feel unusually exhausted or affects your ability to care for yourself or your baby, reduce the intensity and discuss concerns with a healthcare professional.
Postpartum Exercise and Weight Loss
Many women want to lose pregnancy weight after giving birth, but recovery should come first.
Your body needs adequate nutrition, rest, and time to heal.
Rather than focusing only on the number on the scale, consider goals such as:
- Becoming stronger
- Improving stamina
- Supporting pelvic floor health
- Moving comfortably
- Improving mood
- Building healthy long-term habits
Avoid extreme diets or intense exercise programs during the early postpartum period unless specifically recommended by a healthcare professional.
When Should You Avoid Exercise and Seek Medical Advice?
Contact your healthcare professional if exercise causes persistent or significant symptoms.
Seek urgent medical attention if you develop symptoms such as:
- Chest pain
- Difficulty breathing
- Severe or sudden abdominal pain
- Fainting
- Very heavy vaginal bleeding
- A painful, swollen, or red calf
- Severe headache or vision changes
- High fever or signs of infection
These symptoms can indicate complications that require prompt medical assessment.
Postpartum Exercise: Key Takeaways
Postpartum exercise should be about gradual recovery rather than rushing back to your previous fitness level.
Walking, gentle stretching, pelvic floor exercises, and controlled movement can be useful starting points for many women after an uncomplicated birth.
More demanding activities such as running, jumping, and intense workouts should be introduced gradually and according to your recovery.
If you had a cesarean birth, significant tearing, complications, pelvic floor symptoms, or ongoing pain, seek individualized advice before progressing your exercise routine.
Most importantly, give yourself time. Your body has gone through pregnancy and childbirth, and recovery is a process.
Frequently Asked Questions About Postpartum Exercise
When can I start postpartum exercise?
After an uncomplicated birth, gentle movement such as walking, stretching, and pelvic floor exercises can generally begin when you feel ready. More intense exercise should be introduced gradually.
Can I exercise after a C-section?
Yes, but recovery after a cesarean birth requires additional healing time. Gentle movement may be appropriate when your healthcare team advises it, while strenuous exercise should wait until your incision and body have adequately recovered.
Is walking good after giving birth?
Yes. Walking is one of the simplest ways to gradually increase physical activity after childbirth.
When can I start running after pregnancy?
Running is a high-impact activity and should be resumed gradually. Some postnatal guidance recommends waiting around three months before high-impact exercise, although the appropriate timing depends on your individual recovery.
Can postpartum exercise help with weight loss?
Physical activity can support healthy weight management, but postpartum weight loss should not be rushed. Recovery, nutrition, sleep, and overall health are important priorities.
Are pelvic floor exercises important after childbirth?
Yes. Pregnancy and childbirth can affect the pelvic floor, and pelvic floor exercises can help strengthen these muscles and support bladder and bowel control.
Can I do abdominal exercises after giving birth?
Yes, but begin gradually with appropriate postpartum exercises. Avoid exercises that cause pain, excessive abdominal pressure, or visible abdominal doming, and seek professional guidance if you are unsure.
Can I exercise while breastfeeding?
Generally, yes. Stay hydrated, eat adequately, wear comfortable support, and choose an intensity that feels manageable.
When should I stop postpartum exercise?
Stop if you experience pain, dizziness, unusual bleeding, pelvic pressure, urine or bowel leakage, abdominal bulging, or other concerning symptoms.
Do I need a postpartum check before exercising?
Gentle activity may be appropriate earlier after an uncomplicated birth, but a postpartum check is particularly useful before returning to higher-impact or strenuous exercise. If you had a complicated delivery or cesarean birth, ask your healthcare professional for individualized advice.
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