{"id":94932,"date":"2026-10-30T09:52:58","date_gmt":"2026-10-30T09:52:58","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=94932"},"modified":"2026-10-30T09:55:09","modified_gmt":"2026-10-30T09:55:09","slug":"postpartum-workouts","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/postpartum-workouts\/","title":{"rendered":"Postpartum Workouts: A Gentle and Realistic Way to Rebuild Strength After Baby"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Key_Takeaways\" >Key Takeaways<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#What_Is_a_Postpartum_Workout\" >What Is a Postpartum Workout?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#When_Can_I_Start_Exercising_After_Giving_Birth\" >When Can I Start Exercising After Giving Birth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#How_Should_I_Ease_Back_Into_Exercise_After_Childbirth\" >How Should I Ease Back Into Exercise After Childbirth?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#How_Can_I_Strengthen_My_Core_and_Pelvic_Floor_Postpartum\" >How Can I Strengthen My Core and Pelvic Floor Postpartum?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Deep_core_breathing\" >Deep core breathing<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Pelvic_floor_exercises\" >Pelvic floor exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Pelvic_tilts_and_heel_slides\" >Pelvic tilts and heel slides<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#What_Postpartum_Exercises_Are_Effective_for_Beginners\" >What Postpartum Exercises Are Effective for Beginners?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Glute_bridges\" >Glute bridges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Walking_with_a_stroller\" >Walking with a stroller<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Postpartum_Pilates_and_yoga\" >Postpartum Pilates and yoga<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Stationary_cycling_and_swimming\" >Stationary cycling and swimming<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#What_Exercises_Should_I_Avoid_During_Postpartum_Recovery\" >What Exercises Should I Avoid During Postpartum Recovery?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#How_Much_Exercise_Should_I_Do_Postpartum_and_How_Can_I_Progress\" >How Much Exercise Should I Do Postpartum, and How Can I Progress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#How_Can_I_Make_a_Postpartum_Workout_Plan_That_Fits_My_Recovery\" >How Can I Make a Postpartum Workout Plan That Fits My Recovery?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Program_weeks_1_to_2\" >Program weeks 1 to 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Program_weeks_3_to_4\" >Program weeks 3 to 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Program_weeks_5_to_6\" >Program weeks 5 to 6<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Can_I_Exercise_While_Breastfeeding\" >Can I Exercise While Breastfeeding?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#What_Are_the_Benefits_of_Exercising_After_Pregnancy\" >What Are the Benefits of Exercising After Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#What_Signs_Mean_I_Should_Slow_Down_or_Seek_Professional_Help\" >What Signs Mean I Should Slow Down or Seek Professional Help?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Does_Your_Body_Shape_Permanently_Change_After_Pregnancy\" >Does Your Body Shape Permanently Change After Pregnancy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#How_Long_Should_It_Take_to_Lose_Postpartum_Weight\" >How Long Should It Take to Lose Postpartum Weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#How_Do_Hormones_Sleep_and_Nutrition_Affect_Postpartum_Recovery\" >How Do Hormones, Sleep, and Nutrition Affect Postpartum Recovery?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Why_is_it_harder_to_lose_weight_after_you_have_a_baby\" >Why is it harder to lose weight after you have a baby?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Whats_a_good_diet_for_new_moms\" >What&#8217;s a good diet for new moms?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#Do_hips_widen_during_pregnancy\" >Do hips widen during pregnancy?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><i><span style=\"font-weight: 400;\">Postpartum workouts should start with breathing, pelvic floor, and light walking once your doctor or midwife clears you, then build slowly toward strength training over the following months. This guide to postpartum fitness suits new moms after any type of birth, and it covers when to begin exercising, the first exercises to try, what to avoid, a sample plan, exercise while breastfeeding, and the warning signs that mean you should stop.<\/span><\/i><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/one-visual-1920x1200-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always consult your physician before you start any recovery fitness program to make sure that it&#8217;s suitable for your specific needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get clearance from your doctor, midwife, or other healthcare provider before starting, especially after a C-section or a complicated birth. Stop exercising and contact your care team if you notice pain, increased or heavy bleeding, dizziness, pelvic pressure, or leaking urine; heavy bleeding, fainting, chest pain, or trouble breathing need immediate medical care<\/span><a href=\"https:\/\/www.cdc.gov\/hearher\/maternal-warning-signs\/index.html\"> <span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Key_Takeaways\"><\/span><b>Key Takeaways<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In short, rebuild from the inside out: breathing and pelvic floor first, low-impact cardio next, and resistance work once your provider agrees.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy hormones such as relaxin make joints more mobile, so stability comes before intensity<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/24305-relaxin\"> <span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pelvic floor muscle training, often combined with deep breathing, may improve pelvic floor control<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8743604\/\"> <span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After an uncomplicated vaginal delivery, gentle activity can often begin within a few days if your provider agrees<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/labor-and-delivery\/in-depth\/exercise-after-pregnancy\/art-20044596\"> <span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Recovering from a C-section, which is major abdominal surgery, usually takes longer before structured exercise begins<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/labor-and-delivery\/in-depth\/exercise-after-pregnancy\/art-20044596\"> <span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Guidance for most postpartum women is to work back up to about 150 minutes of moderate activity a week<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"> <span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercise does not appear to reduce breast milk supply in healthy breastfeeding women<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"> <span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/5-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Postpartum_Workout\"><\/span><b>What Is a Postpartum Workout?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A postpartum workout is an exercise routine designed for the postpartum period that puts recovery first, starting with core and pelvic floor work and moving to full-body strength over time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During pregnancy and childbirth, the abdominal muscles stretch and the pelvic floor carries extra load<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10506580\/\"> <span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">. Joints also become more mobile because of hormone changes<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/24305-relaxin\"> <span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">. A gentle plan usually includes:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Deep core breathing and pelvic floor activation<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gentle abdominal reconnection<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute and hip strengthening<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posture work<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Low-impact cardiovascular exercise<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In one randomized controlled trial, core stability exercises reduced lumbopelvic pain in postpartum women<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30282349\/\"> <span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"When_Can_I_Start_Exercising_After_Giving_Birth\"><\/span><b>When Can I Start Exercising After Giving Birth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most people can begin exercising gently soon after of giving birth after an uncomplicated vaginal birth, if their doctor or midwife agrees; after a cesarean birth you usually need to wait longer<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/labor-and-delivery\/in-depth\/exercise-after-pregnancy\/art-20044596\"> <span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n\t\t\t\t\t\t<div class=\"wpsm-comptable-wrap\">\n\t\t\t\t<table id=\"wpsm-table-1790\" class=\"wpsm-comptable \">\n\t\t\t\t\t\t\t\t\t<thead class=\"wpsm-thead wpsm-thead-default\">\n\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Delivery<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Typical first steps<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<th>Before harder exercise<\/th>\n\t\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\n\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t<\/thead>\n\t\t\t\t\t<tbody class=\"wpsm-tbody\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUncomplicated birth\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBreathing, pelvic floor exercises, short walks within days\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tProvider check, often around 6 weeks postpartum\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tCesarean birth\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tBreathing and short walks as advised\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tUsually longer; follow your surgeon's timeline\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<tr>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tComplicated birth\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tOnly what your care team advises\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<td>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\tIndividual plan\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/td>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/tr>\n\t\t\t\t\t\t\t\t\t\t<\/tbody>\n\t\t\t\t<\/table>\n\t\t\t<\/div>\n\t\t\n<p><span style=\"font-weight: 400;\">The first six weeks are a guide, not a deadline, and some people take several months after delivery before returning to exercise at full effort. Your body needs time to heal, and every recovery is different.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-schedule\/\">Postpartum workout schedule: an adaptable weekly plan<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Should_I_Ease_Back_Into_Exercise_After_Childbirth\"><\/span><b>How Should I Ease Back Into Exercise After Childbirth?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you feel ready, ease back into exercise by starting with 5 to 10 minutes of breathing, pelvic floor work, and walking, then adding a little time or one new exercise each week if you feel well.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin with exercises lying on your back with your knees bent and feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk a little longer each week, working up to 20 to 30 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add light resistance work exercises such as bridges and wall push-ups once the basics feel easy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listen to your body and keep rest days in your fitness routine.<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/3-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Strengthen_My_Core_and_Pelvic_Floor_Postpartum\"><\/span><b>How Can I Strengthen My Core and Pelvic Floor Postpartum?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can strengthen your core and pelvic floor postpartum with deep breathing, pelvic floor contractions, pelvic tilts, and heel slides, done daily at low effort before any crunch-type moves.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Deep_core_breathing\"><\/span><b>Deep core breathing<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lie on your back with knees bent. Breathe in to let your belly and ribs expand, then breathe out and gently draw your belly button toward your spine.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pelvic_floor_exercises\"><\/span><b>Pelvic floor exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squeeze and lift the muscles you would use to stop the flow of urine, hold for 3 to 5 seconds, then relax fully. Pelvic floor muscle training may help with bladder control<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8743604\/\"> <span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">. A pelvic floor physical therapist can check your technique.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pelvic_tilts_and_heel_slides\"><\/span><b>Pelvic tilts and heel slides<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pelvic tilts gently flatten your lower back into the floor. Heel slides move one leg straight and back while your core stays steady, which supports strengthening the core without strain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The pelvic floor supports your bladder, uterus, and bowel<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/14459-pelvic-floor-dysfunction\"> <span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">. If you have a gap between your abdominal muscles, a condition called diastasis recti (diastasis recti abdominis), ask a physical therapist which core exercises suit you<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/diseases\/22346-diastasis-recti\"> <span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Postpartum_Exercises_Are_Effective_for_Beginners\"><\/span><b>What Postpartum Exercises Are Effective for Beginners?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Effective postpartum exercises for beginners are low-impact exercises like walking, glute bridges, heel slides, wall push-ups, and postnatal Pilates or postpartum yoga.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Glute_bridges\"><\/span><b>Glute bridges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lie on your back with your knees bent and lift your hips. Bridges strengthen the glutes and support pelvic stability without straining the abs.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Walking_with_a_stroller\"><\/span><b>Walking with a stroller<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A daily stroller walk is a simple workout that is gentle on the joints and builds stamina gradually.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Postpartum_Pilates_and_yoga\"><\/span><b>Postpartum Pilates and yoga<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/betterme.world\/articles\/postpartum-pilates\/\"><span style=\"font-weight: 400;\">Postpartum Pilates<\/span><\/a><span style=\"font-weight: 400;\"> and postpartum yoga focus on controlled movement, breathing, and deep core activation, and both can be scaled to your fitness level. A postnatal exercise class led by a qualified exercise specialist can also help.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stationary_cycling_and_swimming\"><\/span><b>Stationary cycling and swimming<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cycling and swimming are low-impact cardiovascular exercise options. Wait for your provider&#8217;s approval before swimming, since bleeding and any wounds need to heal first.<\/span><\/p>\n<p><strong>BetterMe offers a variety of workouts, recipes, challenges, and support tools to help you stay more consistent with your wellness routine. <a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workouts\">Explore the app<\/a> to find features that fit your goals, preferences, and schedule.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/4-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercises_Should_I_Avoid_During_Postpartum_Recovery\"><\/span><b>What Exercises Should I Avoid During Postpartum Recovery?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In the early weeks, avoid high-impact moves, heavy lifting, and exercises that strain the tummy wall or pelvic floor until your provider clears you.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Running and jumping, until your pelvic floor feels strong<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Full sit-ups, crunches, and double leg raises, especially with diastasis recti<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heavy weights or breath-holding lifts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Exercises that cause pain, pelvic pressure, or leaking<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Without a stable foundation, high-intensity training can increase pressure on recovering tissues<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC8974352\/\"> <span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Much_Exercise_Should_I_Do_Postpartum_and_How_Can_I_Progress\"><\/span><b>How Much Exercise Should I Do Postpartum, and How Can I Progress?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Work back up gradually toward about 150 minutes of moderate physical activity a week, spread over most days, as general guidance for postpartum people suggests<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"> <span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Progress one step at a time: a few more minutes of walking, one more set, or a slightly harder exercise. If symptoms appear, go back to the last level that felt comfortable.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Make_a_Postpartum_Workout_Plan_That_Fits_My_Recovery\"><\/span><b>How Can I Make a Postpartum Workout Plan That Fits My Recovery?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most guidelines for postpartum workout plans and other workout plans for new moms agree on the basics. Make a plan that fits your recovery by counting weeks from the day your provider clears you, not from the birth, and by moving to the next stage only when the current one feels easy.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Program_weeks_1_to_2\"><\/span><b>Program weeks 1 to 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These weeks focus on reconnecting breath, core, and pelvic floor.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathing exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pelvic tilts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Short daily walks<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Program_weeks_3_to_4\"><\/span><b>Program weeks 3 to 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These weeks add light strength work for the hips and upper body.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glute bridges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wall push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Heel slides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">15 to 20 minute walks<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Program_weeks_5_to_6\"><\/span><b>Program weeks 5 to 6<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These weeks add full-body moves to help build strength and help you regain everyday function.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bodyweight squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bird-dogs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Resistance band rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Light stationary cycling<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a longer plan, see this<\/span><a href=\"https:\/\/betterme.world\/articles\/12-week-postpartum-workout-plan\/\"> <span style=\"font-weight: 400;\">12-week postpartum guide<\/span><\/a><span style=\"font-weight: 400;\"> or a<\/span><a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan-at-home\/\"> <span style=\"font-weight: 400;\">postpartum plan at home<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/14-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Exercise_While_Breastfeeding\"><\/span><b>Can I Exercise While Breastfeeding?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can exercise while breastfeeding; moderate activity does not appear to affect milk supply or your baby&#8217;s growth in healthy women<\/span><a href=\"https:\/\/www.acog.org\/clinical\/clinical-guidance\/committee-opinion\/articles\/2020\/04\/physical-activity-and-exercise-during-pregnancy-and-the-postpartum-period\"> <span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Feed or pump before activity to feel more comfortable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wear a supportive bra.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drink water before and after, since staying hydrated supports milk supply<\/span><a href=\"https:\/\/www.eatright.org\/health\/pregnancy\/breastfeeding-and-formula\/nursing-your-baby-what-you-eat-and-drink-matters\"> <span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Exercising_After_Pregnancy\"><\/span><b>What Are the Benefits of Exercising After Pregnancy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Regular activity after pregnancy may help with core and pelvic muscles strength, back comfort, posture, and stamina for daily tasks with a new baby.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Back and pelvic comfort<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30282349\/\"> <span style=\"font-weight: 400;\">7<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Posture, since exercise programs can improve postural alignment<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/abs\/pii\/S136085922400192X\"> <span style=\"font-weight: 400;\">12<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Endurance for lifting, carrying, and feeding<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A gradual return to activity that fits your new role as a parent<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/postpartum-workout-plan-at-home\/\">Postpartum workout plan at home: flexible session options<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Signs_Mean_I_Should_Slow_Down_or_Seek_Professional_Help\"><\/span><b>What Signs Mean I Should Slow Down or Seek Professional Help?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Pause your workout and contact your healthcare provider if you notice pelvic pressure, leaking urine, tummy bulging, or sharp pain; seek urgent care for heavy bleeding, fainting, chest pain, or trouble breathing<\/span><a href=\"https:\/\/www.cdc.gov\/hearher\/maternal-warning-signs\/index.html\"> <span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pelvic pressure or heaviness<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Urine leakage during movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Persistent tummy bulging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sharp pain or increased bleeding<\/span><\/li>\n<\/ul>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/6-scaled.png\" \/><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Does_Your_Body_Shape_Permanently_Change_After_Pregnancy\"><\/span><b>Does Your Body Shape Permanently Change After Pregnancy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some changes after pregnancy are temporary and some may remain, such as slightly wider ribs or hips, and both are normal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Relaxin and other hormones increase joint mobility during pregnancy<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/24305-relaxin\"> <span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">. What feels like a permanent change can partly be muscle weakness or posture, which resistance work may help with.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_It_Take_to_Lose_Postpartum_Weight\"><\/span><b>How Long Should It Take to Lose Postpartum Weight?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no set timeline for postpartum weight loss. Early weight loss mostly comes from fluid shifts and the uterus contracting, and later changes depend on sleep, nursing, stress, and diet<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13669-024-00398-7\"> <span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Being cleared to exercise does not mean a weight-loss target is appropriate. Discuss nutrition and weight with your clinician or a registered dietitian, especially while nursing, and avoid strict food restriction.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_Hormones_Sleep_and_Nutrition_Affect_Postpartum_Recovery\"><\/span><b>How Do Hormones, Sleep, and Nutrition Affect Postpartum Recovery?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Hormones, sleep, and nutrition all shape recovery after birth, so rest and regular balanced meals matter as much as activity.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prolactin:<\/b><span style=\"font-weight: 400;\"> this nursing hormone has wider metabolic effects<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9552666\/\"> <span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sleep:<\/b><span style=\"font-weight: 400;\"> short sleep can affect appetite and make weight management harder<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9031614\/\"> <span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein and fiber:<\/b><span style=\"font-weight: 400;\"> support tissue repair and digestion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fluids:<\/b><span style=\"font-weight: 400;\"> help with hydration and milk supply<\/span><a href=\"https:\/\/www.eatright.org\/health\/pregnancy\/breastfeeding-and-formula\/nursing-your-baby-what-you-eat-and-drink-matters\"> <span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\n<\/ul>\n<p><strong>Whether you\u2019re just starting your fitness journey or looking to add more structure to your routine, BetterMe offers tools that can support different wellness goals. <a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workouts\">Explore the app<\/a> and see how its workout, nutrition, and habit-building features can fit into your lifestyle.<\/strong><\/p>\n<p><img decoding=\"async\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-101-30-day-healthy-meal-plan.png\" \/><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Why_is_it_harder_to_lose_weight_after_you_have_a_baby\"><\/span><strong>Why is it harder to lose weight after you have a baby?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Hormone changes, broken sleep, and stress affect appetite and energy, and the body prioritizes recovery and milk production if you nurse.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Whats_a_good_diet_for_new_moms\"><\/span><strong>What&#8217;s a good diet for new moms?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A balanced diet with regular meals, protein, fiber, healthy fats, and enough fluid. Extreme calorie restriction can slow recovery.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_hips_widen_during_pregnancy\"><\/span><strong>Do hips widen during pregnancy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Pregnancy hormones increase pelvic joint mobility. For some women the change is temporary; for others a slight difference remains.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-brand-palette?flow=3383&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=postpartum_workouts\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/ready-4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2 style=\"text-align: left;\"><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span>The Bottom Line<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your postpartum body needs time, and your recovery comes first. Start with breathing and pelvic floor work, add walking and light resistance work as your provider allows, and progress slowly. Even a five-minute workout of quiet breathing while your baby naps counts as progress, and a routine without pressure is easier to keep.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Postpartum workouts should start with breathing, pelvic floor, and light walking once your doctor or midwife clears you, then build slowly toward strength training over the following months. This guide to postpartum fitness suits new moms after any type of birth, and it covers when to begin exercising, the first exercises to try, what to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":94933,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[269],"tags":[],"coauthors":[45],"class_list":["post-94932","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-postpartum-fitness-plan"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.8 (Yoast SEO v27.8) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Postpartum Workouts: Safe Ways to Restart | BetterMe<\/title>\n<meta name=\"description\" content=\"Ready to move again after baby? \u2605 POSTPARTUM WORKOUTS \u27a4 see gentle exercises that can support recovery and core strength. Learn when and how to ease back in.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Postpartum Workouts: A Gentle and Realistic Way to Rebuild Strength After Baby\" \/>\n<meta property=\"og:description\" content=\"Ready to move again after baby? \u2605 POSTPARTUM WORKOUTS \u27a4 see gentle exercises that can support recovery and core strength. Learn when and how to ease back in.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/postpartum-workouts\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-30T09:55:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1059-postpartum-workouts.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/postpartum-workouts\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/postpartum-workouts\\\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#\\\/schema\\\/person\\\/60253631c02530a484d8d1e68722a6fb\"},\"headline\":\"Postpartum Workouts: A Gentle and Realistic Way to Rebuild Strength After Baby\",\"dateModified\":\"2026-10-30T09:55:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/postpartum-workouts\\\/\"},\"wordCount\":1757,\"publisher\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/postpartum-workouts\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/1059-postpartum-workouts.webp\",\"articleSection\":[\"Postpartum fitness plan\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<i><span style=\\\"font-weight: 400;\\\">Postpartum workouts should start with breathing, pelvic floor, and light walking once your doctor or midwife clears you, then build slowly toward strength training over the following months. This guide to postpartum fitness suits new moms after any type of birth, and it covers when to begin exercising, the first exercises to try, what to avoid, a sample plan, exercise while breastfeeding, and the warning signs that mean you should stop.<\\\/span><\\\/i>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Always consult your physician before you start any recovery fitness program to make sure that it's suitable for your specific needs.<\\\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Get clearance from your doctor, midwife, or other healthcare provider before starting, especially after a C-section or a complicated birth. Stop exercising and contact your care team if you notice pain, increased or heavy bleeding, dizziness, pelvic pressure, or leaking urine; heavy bleeding, fainting, chest pain, or trouble breathing need immediate medical care<\\\/span><a href=\\\"https:\\\/\\\/www.cdc.gov\\\/hearher\\\/maternal-warning-signs\\\/index.html\\\"> <span style=\\\"font-weight: 400;\\\">1<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">.<\\\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Key Takeaways<\\\/b><\\\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">In short, rebuild from the inside out: breathing and pelvic floor first, low-impact cardio next, and resistance work once your provider agrees.<\\\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Pregnancy hormones such as relaxin make joints more mobile, so stability comes before intensity<\\\/span><a href=\\\"https:\\\/\\\/my.clevelandclinic.org\\\/health\\\/body\\\/24305-relaxin\\\"> <span style=\\\"font-weight: 400;\\\">2<\\\/span><\\\/a><span style=\\\"font-weight: 400;\\\">.<\\\/span><\\\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Pelvic floor muscle training, often combined with deep breathing, m ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/postpartum-workouts\\\/\",\"url\":\"https:\\\/\\\/betterme.world\\\/articles\\\/postpartum-workouts\\\/\",\"name\":\"Postpartum Workouts: Safe Ways to Restart | BetterMe\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/postpartum-workouts\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/betterme.world\\\/articles\\\/postpartum-workouts\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/cdn.betterme.world\\\/articles\\\/wp-content\\\/uploads\\\/2026\\\/10\\\/1059-postpartum-workouts.webp\",\"dateModified\":\"2026-10-30T09:55:09+00:00\",\"description\":\"Ready to move again after baby? \u2605 POSTPARTUM WORKOUTS \u27a4 see gentle exercises that can support recovery and core strength. 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Learn when and how to ease back in.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/postpartum-workouts\/","og_locale":"en_US","og_type":"article","og_title":"Postpartum Workouts: A Gentle and Realistic Way to Rebuild Strength After Baby","og_description":"Ready to move again after baby? \u2605 POSTPARTUM WORKOUTS \u27a4 see gentle exercises that can support recovery and core strength. 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This guide to postpartum fitness suits new moms after any type of birth, and it covers when to begin exercising, the first exercises to try, what to avoid, a sample plan, exercise while breastfeeding, and the warning signs that mean you should stop.<\/span><\/i>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Always consult your physician before you start any recovery fitness program to make sure that it's suitable for your specific needs.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Get clearance from your doctor, midwife, or other healthcare provider before starting, especially after a C-section or a complicated birth. Stop exercising and contact your care team if you notice pain, increased or heavy bleeding, dizziness, pelvic pressure, or leaking urine; heavy bleeding, fainting, chest pain, or trouble breathing need immediate medical care<\/span><a href=\"https:\/\/www.cdc.gov\/hearher\/maternal-warning-signs\/index.html\"> <span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Key Takeaways<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">In short, rebuild from the inside out: breathing and pelvic floor first, low-impact cardio next, and resistance work once your provider agrees.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pregnancy hormones such as relaxin make joints more mobile, so stability comes before intensity<\/span><a href=\"https:\/\/my.clevelandclinic.org\/health\/body\/24305-relaxin\"> <span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pelvic floor muscle training, often combined with deep breathing, m ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/postpartum-workouts\/","url":"https:\/\/betterme.world\/articles\/postpartum-workouts\/","name":"Postpartum Workouts: Safe Ways to Restart | BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/postpartum-workouts\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/postpartum-workouts\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2026\/10\/1059-postpartum-workouts.webp","dateModified":"2026-10-30T09:55:09+00:00","description":"Ready to move again after baby? \u2605 POSTPARTUM WORKOUTS \u27a4 see gentle exercises that can support recovery and core strength. 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