Returning to exercise after childbirth is a journey that requires patience, knowledge, and a deep respect for your body’s recovery process. Many new mothers feel pressured to “snap back,” but a lower-risk and effective return to fitness is gradual. This guide provides a research-informed framework to help you navigate your postpartum fitness journey with confidence.
Let’s explore how you can gradually get moving again.
Always consult your physician before you start any recovery fitness program to make sure that it’s suitable for your specific needs.
The timeline for returning to the gym after giving birth is highly individual and depends on several factors, including the type of delivery, your recovery, and any complications. The traditional “six-week clearance” from a healthcare provider is often seen as a universal green light, but it’s more of a general checkpoint than a definitive starting line for all types of exercise.
Typically, after a vaginal delivery without complications, many women receive clearance for light to moderate exercise at their six-week postpartum check-up. For those who have had a cesarean section, which is major abdominal surgery, longer to allow the body more time to recover, including the incision area (1).
However, medical clearance doesn’t mean you can immediately jump back into your old routine. It can be a sign that you may be ready to start reintroducing physical activity gradually. It is commonly recommended to listen to your body and start slowly (2).
Gentle activities can often begin sooner. For instance, you can start with pelvic floor exercises (Kegels) and deep breathing within the first few days postpartum, provided you feel no pain. Short walks, starting with 5-10 minutes and gradually increasing duration, are also excellent for promoting circulation and well-being in the initial weeks.
The “best” workout postpartum is one that prioritizes recovery, rebuilds foundational strength, and respects your body’s current state. It’s not about high intensity or immediate weight loss. Instead, it focuses on restoring function to the muscles most affected by pregnancy and childbirth: the pelvic floor and the deep core.
Here are the essential qualities of an ideal postpartum gym workout plan.
Pregnancy and delivery stretch and weaken the pelvic floor and abdominal muscles (3).
A quality postpartum program begins by reconnecting with and strengthening these areas. This involves more than just Kegels; it includes coordinating your breath with pelvic floor contractions and relaxations.
Exercises that stabilize the pelvis and strengthen the transverse abdominis (TA), the deepest layer of your abdominal muscles, are crucial. This foundational work helps prevent issues like urinary incontinence and pelvic organ prolapse (4).
High-impact activities like running, jumping, and heavy lifting can be demanding, especially early on, so many people start with lower-impact options first (5). Your initial workouts should be low-impact to protect these structures.
Examples of effective low-impact exercises include walking, swimming, stationary cycling, and bodyweight strength exercises. These activities allow you to build cardiovascular fitness and muscular endurance without jarring your body (5). A good postpartum gym workout plan for beginners will always emphasize low-impact options.
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Progress is key, but it must be gradual. A well-structured postpartum workout plan week by week will methodically increase in difficulty. This could mean adding a few more repetitions, slightly increasing the duration of a hold, or adding light resistance (5).
A helpful tool for measuring intensity is the Borg Rating of Perceived Exertion (RPE) scale, which runs from 0 (no exertion) to 10 (maximal exertion). When starting, your workouts should feel like a 2-3 out of 10. You should not increase your RPE by more than one point per week to allow your body to adapt.
While core and pelvic floor work is the priority, a balanced plan incorporates exercises for the entire body. Upper body exercises help counteract the “mom posture” that often develops from holding and feeding a baby. Lower body exercises rebuild strength in your glutes and legs, which support your pelvis.
Flexibility work is also important. Stretches that open the chest and hips can relieve tension and improve posture. Gentle movements help restore mobility and reduce the aches and pains common in the postpartum period (6).
If you’re looking to build a routine that supports recovery, a great place to start is with exercises that specifically target the deep core muscles. Learn more about how to incorporate core exercise postpartum into your routine.
A balanced plan integrates the principles discussed above into a cohesive routine. This sample full-body workout is designed to be gentle yet effective for mothers who have received medical clearance to exercise. It focuses on breathwork, core activation, and building foundational strength across the entire body.
Remember to use the “talk test”—if you can’t hold a conversation while exercising, you’re working too hard. Your RPE should remain in the 2-4/10 range.
Program Notes
| Exercise | Reps | Notes |
|---|---|---|
| Warm-Up | ||
| 3-Dimensional Breath | 10 reps | Focus on deep, expansive breaths |
| Pelvic Tilts | 10-15 reps | Coordinate with breath and PF activation |
| Workout | ||
| Transverse Abdominis (TA) Strengthening | 10 reps | Hold each contraction for 3-5 seconds |
| Exercise Ball March | 10 reps per side | Keep your core braced and pelvis stable |
| Doorway Pec Stretch | 10 reps | Hold each stretch for 5 seconds |
| Squat with Ball | 10 reps | Go to a comfortable depth |
| Side-lying Hip Strengthening | 5 reps per direction, per side | Move slowly and with control |
| Bridge (no baby) | 10 reps | Squeeze glutes at the top |
| Cool-Down | ||
| Child’s Pose with Side Bend | 3-5 deep breaths per side | |
| Butterfly Groin Stretch | Hold for 30 seconds |
3-Dimensional Breath
Pelvic Tilts
Transverse Abdominis (TA) Strengthening
Exercise Ball March
Doorway Pec Stretch
Squat with Ball
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Side-lying Hip Strengthening
Bridge
Child’s Pose with Side Bend
Butterfly Groin Stretch
When you’re first starting, consistency is more important than duration or intensity. Aim to complete a gentle workout like the one above 2-3 times per week on non-consecutive days. This frequency provides enough stimulus for your muscles to adapt while allowing ample time for recovery, which is crucial postpartum.
On the days you don’t do a structured workout, stay active with light activities like walking. A 15-20 minute walk each day can do wonders for your physical and mental well-being (7). As you get stronger and your energy levels increase (usually around 12-16 weeks postpartum), you can consider increasing your workout frequency to 3-4 times per week.
Always listen to your body. If you feel overly fatigued, notice an increase in lochia (postpartum bleeding), or experience pain, it’s a sign to scale back. A postpartum workout plan week by week should be flexible enough to accommodate the unpredictable nature of life with a newborn.
Read more: Postpartum Workout Plan at Home: What You Need to Know and Exercises to Try
Just as important as knowing what to do is knowing what to avoid. Certain exercises can hinder recovery or even cause injury in the early postpartum period.
Here are workouts to avoid until you have rebuilt your foundational core and pelvic floor strength, typically at least 12-16 weeks postpartum and with guidance from a professional:
For those eager to get back to more intense cardio, it’s essential to build a solid foundation first. If you are a runner, understanding the specific considerations for running postpartum can help you return to the sport.
You can start lifting weights postpartum, but the approach must be strategic. In the initial phase (the first 6-12 weeks after clearance), “lifting weights” should focus on light resistance and bodyweight exercises. The postpartum gym workout plan detailed earlier is a perfect example of this phase.
You can begin incorporating light dumbbells (5-10 lbs) or resistance bands for exercises like rows, bicep curls, and squats once you’ve mastered the bodyweight versions and can perform them with good form and proper core engagement. This is a key component of a postpartum gym workout plan for weight loss, as building muscle tends to boost metabolism.
The transition to heavier lifting should be slow and deliberate, usually starting no earlier than 3-4 months postpartum. Before lifting heavier, you should be able to:
When you do start lifting heavier, reduce the weight to around 50-60% of your pre-pregnancy max and gradually increase it over several weeks.
It is not recommended to do High-Intensity Interval Training (HIIT) in the early postpartum period (the first 3-4 months). HIIT often includes high-impact, explosive movements that can place a lot of demand on the pelvic floor and core, especially when you’re returning to exercise. You should build a solid foundation with low-impact strength training before gradually reintroducing HIIT. Yes, but you must choose the right kind of ab workouts. Avoid traditional exercises like crunches and sit-ups. Instead, focus on deep core exercises that strengthen the transverse abdominis and pelvic floor, such as TA breathing, heel slides, and bird-dog. These movements can help manage diastasis recti and restore core function gradually (11). Jumping jacks are a high-impact exercise and should be avoided in the early postpartum phase. The repetitive jumping motion can be too much for a recovering pelvic floor (5). Wait until you are at least 12-16 weeks postpartum and have no symptoms of pelvic floor dysfunction before attempting to reintroduce them.Frequently Asked Questions
Can I do HIIT workouts postpartum?
Can I do Ab workouts postpartum?
Can you do jumping jacks postpartum?
Returning to the gym after having a baby is a marathon, not a sprint. The most effective postpartum gym workout plan is one that honors your body’s need for recovery while systematically rebuilding your strength from the inside out. By focusing on foundational movements, listening to your body, and progressing gradually, you can build a strong, resilient body that is ready for the demands of motherhood and beyond.
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