Exercising Postpartum: Where to Start (and What Actually Matters

Bringing your body back to movement after having a baby can feel overwhelming. You might be wondering:

• When is it safe to exercise again?

• Why does everything feel so different?

• What should I actually be doing?

The short answer: your body needs a smart rebuild—not a bounce-back plan.

Your Body Isn’t “Starting Over”—It’s Recovering

Pregnancy and delivery (whether vaginal or C-section) place significant stress on your body:

• Abdominal muscles stretch and often separate (diastasis recti)

• The pelvic floor undergoes load and possible trauma

• Your breathing and core system adapt to support a growing baby

So if things feel weaker, less coordinated, or just “off”—that’s expected.

The goal postpartum isn’t to jump back into workouts. It’s to rebuild your foundation first.

Step 1: Reconnect to Your Core + Breath

Before strength training, running, or high-intensity workouts, you need to restore:

• 360° breathing

• Pelvic floor coordination

• Deep core engagement

Start here:

1. 360 Breathing (Core Reset)

• Inhale: expand ribs in all directions (not just your belly)

• Exhale: gently lift pelvic floor + engage lower core

• Think: “wrap and lift,” not “suck in”

This helps restore intra-abdominal pressure, which is essential for strength and stability.

Step 2: Build Foundational Strength

Once breathing and connection feel natural, layer in simple strength work:

Prioritize:

• Glute bridges

• Dead bugs

• Side-lying leg work

• Supported squats

Focus on:

• Control > intensity

• Quality > quantity

If you notice:

• Doming through your abdomen

• Pressure/heaviness in the pelvic floor

• Leaking

That’s a sign to scale back and rebuild.

Step 3: Gradually Return to Impact

Running, jumping, and higher intensity training should come later, not first.

Before returning to impact, you should be able to:

• Walk briskly without symptoms

• Perform single-leg exercises with control

• Maintain core engagement under load

A gradual progression matters more than a timeline.

What About the “6 Week Clearance”?

Being cleared at 6 weeks postpartum means: You’re medically healed enough to begin exercise. It does not mean your body is ready for high-intensity training

Think of it as: Permission to start rebuilding—not a green light to go all in

Common Mistakes to Avoid

• Jumping straight into intense workouts

• Ignoring pelvic floor symptoms

• Only focusing on “abs” instead of full core function

• Comparing your recovery to others

What You Should Focus On Instead

✔ Consistency over intensity✔ Breathing and core control✔ Gradual strength progression✔ Listening to your body’s feedback

Final Thoughts

Postpartum recovery isn’t about getting your old body back—it’s about building a stronger, more resilient version of it.

When you take the time to rebuild properly:

• You reduce injury risk

• You improve long-term strength

• You feel more confident returning to activity

If you’re not sure where to start, or something doesn’t feel right, getting guidance early can make a big difference. If you have any questions, feel free to reach out—I’d be happy to offer a complimentary consultation. As an Athletic Therapist based in Victoria, BC, and someone who has personally navigated postpartum recovery, I’m passionate about supporting others through this stage with confidence and clarity.