Exercise After Childbirth: When to Start and How to Do It Right

If upon reading this headline you thought we were going to give you the exact date to resume exercise after childbirth, we regret to inform you that it’s not that simple. Every body, every birth, and every recovery has its own timeline.

Still, if it helps to have a general guideline, in many cases, you can start from 6 weeks if you had a vaginal birth and from 8 weeks if you had a cesarean, always after a prior assessment.

To clarify these nuances and understand what really influences your case, in this article, I will explain when to start exercising in the postpartum period (and how), what factors to consider, and how to gradually and safely resume physical activity.

Table of Contents

• What to consider before exercising after childbirth
• When to start exercising after giving birth
• What exercises can be done in the postpartum period without risk
• Signs that your body is not yet ready to train
• Benefits of exercise after childbirth
• Postpartum recovery with adapted exercise classes
• Frequently asked questions about exercise after childbirth
• Start your postpartum recovery with adapted exercise classes

What to Consider Before Exercising After Childbirth

At this point, in addition to counting the weeks, it’s important to observe how your body is responding, as it is still in the process of recovery and adjustment.

During this stage, estrogen and progesterone levels drop while prolactin and oxytocin levels rise, which influences how you feel and how your body responds. This is an emotionally demanding time.

After giving birth, your body needs time, and it’s important to clarify that in many cases, recovery can take months, even a year or more. Therefore, focusing solely on the “quarantine” period can create unrealistic expectations.

If you notice urinary leakage, a feeling of heaviness in the vagina, pain at the scar site, abdominal discomfort, or if your abdomen bulges when exerting effort, it’s important to stop and consult with a pelvic floor specialist or your midwife.

In the postpartum period, starting correctly is much more important than starting early. A timely assessment helps prevent discomfort and better recover the function of the abdomen and pelvic floor.

Prioritize rest, good nutrition, and listening to your body. Attend check-ups to monitor uterine involution and healing, and don’t forget to assess your pelvic floor.

When to Start Exercising After Giving Birth

When you start feeling like yourself again, it’s normal to be eager to regain your energy and fit into your favorite pants. That’s the moment to ask yourself when and how you can resume your exercise routines.

We have clarified that the timing for resuming exercise after childbirth is not universal, but rather conditioned by factors such as the type of birth, the state of the pelvic floor, possible abdominal diastasis, and, very importantly, your pre-existing fitness level.

Before starting any routine, it is advisable to have an individualized assessment or take postpartum classes. Your midwife or specialized trainer can guide you on when to start postpartum exercise and what type of exercise is suitable for your case.

It’s also important to have passed the 6-week check-up and have the green light from your healthcare professional.

On the other hand, the type of birth directly influences how and when you can resume exercise in the postpartum period. Recovering from a vaginal birth is not the same as recovering from a cesarean, as the physical demands are also different.

From there, the progression should be gradual, adjusting the intensity and type of exercise to your recovery.

Recovery After Vaginal Birth

As a general rule, if you had an uncomplicated vaginal birth, you can start doing gentle exercises at 6 weeks postpartum.

Although some women may feel ready a few days earlier, especially if they exercised during pregnancy. However, it’s important to listen to your body and not push yourself more than necessary, as you have enough on your plate already!

Recommendations for the First Weeks

• Avoid lifting heavy weights, as your body is still in recovery.
• Avoid intense exercise; even if you feel eager to get active, it’s better to take it slow.
• Do not put excessive pressure on your body, especially in the abdominal area and pelvic floor.
• Walking is a good way to start moving without overexerting.
• Kegel exercises will help you regain strength in the pelvic floor if done correctly.
• A consistent and progressive approach is better than an occasional and intensive one.

Recommendations After Six Weeks

• Start incorporating more structured exercises, preferably with supervision.
• Engage in low-impact sports like Pilates or yoga, which respect your recovery.
• Prioritize exercises that help strengthen the pelvic floor and restore your core.

Recovery After a Cesarean

Did you know that a cesarean is major surgery? Sometimes we forget that.

This means it’s a complex procedure where up to 7 layers (skin, fat, fascia, muscle, peritoneum, and uterus) are cut, so there is a risk of bleeding and, in general, it requires more recovery time.

Therefore, it is recommended to resume more intense exercise from the 8th week after the cesarean.

Recommendations During the First Weeks

• Do not lift weights or engage in activities that require significant effort.
• Avoid activities that put tension on the scar area and abdominal muscles.
• Care for the healing (and we’re not just talking about the “mark” on the skin but the scar that exists in each of the 7 layers).
• Walking is also a good exercise for the first weeks after the procedure.

Recommendations After Eight Weeks

• Start with gentle and specific exercises for the postpartum period.
• Ideally, have supervised training by a professional dedicated to pregnancy and postpartum.
• Pay attention to your core, focus on your breathing, and don’t forget your pelvic floor while exercising.
• Avoid putting pressure on the incision area.

What Exercises Can Be Done in the Postpartum Period Without Risk

Initially, the goal is to regain strength, stability, and pelvic floor function, always progressively. It’s not about intensity, but about doing it right and at your own pace.

When we talk about working the core, we’re not referring to traditional sit-ups. At this stage, the goal is to recover the function of the deep abdomen and its coordination with the pelvic floor. This involves learning to activate the internal musculature, coordinating breathing, and avoiding unnecessary pressures.

In fact, exercises like classic sit-ups or high-impact moves can be counterproductive at this moment. Therefore, rather than focusing on aesthetic results, it’s better to shift the focus.

Here, the objective is to regain control, stability, and confidence in your body, so you can move through your daily life without discomfort or fear.

Gentle Exercises for the First Weeks

But where do I start?

Ideally, start with gentle exercises, paying special attention to breathing.

For the first weeks, the most recommended activities are walking and gentle mobility exercises, known as “active rest.” It’s a way to reactivate the body without forcing it, but it doesn’t yet equate to a structured workout.

Kegel exercises, diaphragmatic breathing, and hypopressives can aid in recovery, provided they are done correctly.

The most important thing is to adapt the exercises to your moment and fitness level, starting calmly even if you were active before pregnancy.

Low-impact exercises like walking, postnatal yoga, Pilates, or swimming are good options at this stage. As you feel better, you can gradually increase the intensity and duration.

Progressive Exercise After the Puerperium

The puerperium or recovery period after childbirth requires time and adaptation, so it’s important to prioritize functional recovery over physical intensity.

Generally, it’s recommended to wait at least 6 to 8 weeks. From there, exercise should be resumed progressively to prioritize functional recovery over physical intensity.

Common Mistakes When Resuming Exercise After Childbirth

Beyond what exercises to do, it’s important to avoid certain mistakes that can hinder your recovery or cause discomfort in the medium term. In the postpartum period, not everything goes, even if you feel energetic or eager to return to your previous routine.

• Starting too soon without a prior assessment.
• Resuming the same type of training you did before pregnancy.
• Incorporating high-impact exercises too early (running, jumping).
• Doing traditional sit-ups without having regained core function.
• Ignoring body signals such as pain, pressure, or urinary leakage.

Avoiding these mistakes will help you recover much better and reduce the risk of injuries or long-term problems.

That’s why having the supervision of a professional, such as in our guided postpartum exercise classes, makes a difference. It helps you move safely, understand what your body needs at each moment, and avoid mistakes that can delay recovery.

Exercises to Avoid Initially

• Lifting excessive weights.
• Running.
• Jumping.
• Doing traditional sit-ups.
• Training if there is pain.
• Exercises that create excessive tension in the cesarean scar area.

Signs That Your Body Is Not Yet Ready to Train

How is your body responding to the routines you’re setting? Your body communicates during pregnancy, childbirth, and also in the postpartum period, so pay attention to its signals!

If during or after exercise you experience any of these signs, it’s important to reduce the intensity, stop training, and consult with a professional:

• Urinary leakage or escapes when exerting effort.
• Feeling of pressure, heaviness, or “bulge” in the vaginal area.
• Abdominal pain or pain at the scar site (in the case of cesarean).
• Abdomen bulging or forming a “cone” when exerting force.
• Vaginal bleeding that increases after physical activity.
• Lower back pain or persistent discomfort during or after exercise.
• Extreme fatigue that does not improve with rest.

These are signs that indicate your body needs a different approach or more recovery time.

Beyond visible benefits, exercise in the postpartum period has a direct positive impact on the functional recovery of the body. Well-focused work helps improve core stability, pelvic floor response, and movement quality in everyday activities like carrying your baby, bending down, or spending time on your feet.

Exercising after childbirth accelerates your physical recovery and helps you feel better in your body, gives you more energy, and improves sleep quality.

Additionally, by getting active and training, typical postpartum discomforts such as lower back pain, neck pain, or arm strain will be reduced.

Moreover, exercise improves mood, reduces stress, and combats fatigue… Did you know that exercising...