🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 43 (from laksa115)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa043.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www.bswhealth.com/blog/when-is-it-safe-to-workout-postpartum\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.bswhealth.com/blog/when-is-it-safe-to-workout-postpartum\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.bswhealth.com\/blog\/when-is-it-safe-to-workout-postpartum","crawl_time":1775897134,"first_indexed_time":1683721275,"http_code":200,"src_unparsed":"com,bswhealth!www,\/blog\/when-is-it-safe-to-workout-postpartum s443","src_root_hash":"6603342013069257643","history_drop_reason":null,"meta_title":"Your guide to postpartum exercise: How to ease back into working out post-pregnancy","meta_descriptions":["When is the best time to start working out again after having a baby? Here’s everything you need to know about easing back into postpartum exercise."],"attrs_boilerpipe_text":"After you’ve experienced the joy of having a baby, postpartum exercise can be full of complicated emotions and considerations. There can be pressure to start working out or, worse, “bounce back.”\nWhile it’s true that moving your body can help you feel like yourself again and improve your physical fitness, it’s important to remember that every mother’s recovery is different—and the “right” time to start postpartum exercise is different for everyone.\nSo, when is the best time for you to begin working out post-pregnancy? Read on to learn what to consider as you begin your postpartum exercise journey.\nGetting started with postpartum exercise\nDuring your postpartum recovery, remember to treat yourself with kindness and to be gentle. Jumping back in or pushing too hard too early could cause injury, and your priority during this time is healing from giving birth.\nSo, what’s the best way to get started with postpartum exercise? Walking is usually safe after just a few days or weeks, but any high-intensity exercise or high-impact activity like box jumping or plyometrics should be avoided until your doctor has cleared you for more vigorous activity.\nKeep in mind that it can take anywhere from six to 16 weeks for your pelvic floor to completely heal, and introducing high-impact exercises too early can prevent proper healing.\nThe type of exercise you’ll be able to do will depend largely on your baseline fitness level. If you exercised before and\nduring pregnancy,\nyou’ll have a different starting point than if you weren’t regularly active pre-pregnancy.\nIf you had any complications during your pregnancy, delivery or postpartum, such as hypertension, gestational diabetes, or significant tearing or hemorrhaging, speak with your doctor about what’s best for your specific recovery.\nGive yourself the time you need to heal.\nYou might experience some symptoms while exercising that you aren’t used to, such as urinary incontinence. Your provider can help you find ways to strengthen your pelvic floor—many women find\npelvic floor physical therapy\nto be an incredible treatment during postpartum.\nIf you’re experiencing pelvic pain, vaginal bleeding or\npelvic organ prolapse\n, be sure to speak with your doctor about next steps and hold off from increasing physical activity.\nBest postpartum exercises\nNot sure where to start when it comes to postpartum exercises? It’s completely normal to feel unsure about how to safely get back into movement after having a baby. The key is to take a gradual approach that supports your body as it heals and rebuilds strength.\nLow-impact exercises like Pilates and yoga are great options for anytime during the postpartum period. These postpartum exercises help you gradually develop\nmore core strength\nand stability, which is helpful for recovery after pregnancy and childbirth.\nLook for postpartum-specific classes or modifications that focus on safe abdominal activation (like engaging your transverse abdominis), and avoid poses that put too much strain on your core early on, like full planks or deep twists. \nAs your body recovers and you get the green light from your healthcare provider, you can start to incorporate short strength training routines to rebuild muscle, boost energy and support your long-term fitness. Don’t be afraid to lift heavy weights and incorporate more than just cardio exercises.\nTargeting large muscle groups like your quads, hamstrings, shoulders and chest will help you feel stronger and improve your overall health. Plus, building those muscles will help you feel more capable in everyday movements, like lifting your baby in the car seat or carrying a diaper bag.\nWhen you feel ready, try adding in these postpartum exercises.\nSquats\nStand with your feet hip-width apart.\nLower yourself like you’re sitting back into a chair, keeping your chest lifted and knees behind your toes.\nStart with 2 to 3 sets of 10 to 15 reps.\nStart with bodyweight squats. As you feel stronger, add a dumbbell for extra resistance.\nWeighted lunges\nStep one foot forward and lower your body until both knees are at about 90 degrees.\nKeep your front knee over your ankle and your back knee hovering just above the floor.\nStart with bodyweight or light dumbbells.\nStart with 8 to 10 reps per leg, and perform 2–3 sets.\nBench presses\nLie back on a bench holding a barbell or pair of dumbbells.\nLower the weight(s) slowly to chest level, then press back up.\nStart with a weight you can lift for 8 to 12 reps with control.\nFocus on engaging your core and not arching your lower back.\nDeadlifts\nUse a barbell or dumbbells.\nWith feet shoulder-width apart, hinge at the hips and lower the weight along your legs, then return to standing.\nKeep your back flat and core braced.\nStart light—form is everything in this move.\nDumbbell presses\nSit or stand with a dumbbell in each hand.\nPress the weights overhead and lower them slowly.\nTry 2 to 3 sets of 8 to 10 reps.\nEngage your core to support your spine during the movement.\nUpright rows\nStand upright while holding dumbbells or a barbell in front of your thighs.\nPull the weight up to your chest while keeping your elbows above your hands.\nDo 2 to 3 sets of 8 to 10 reps.\nSafely working out post-pregnancy\nAs with all recovery, take each day one step at a time. Your body may feel and move differently after having a baby, and that’s okay. Give yourself some grace as you ease back into postpartum exercise.\nBy paying attention to your body and gradually adding strength exercises while allowing time to heal, you’ll be able to reach your goals on a timeline that’s right for you.\nIf you have questions about postpartum recovery and exercise, your care team is here for you. Talk to your OBGYN or\nfind one near you\n.\nAdjusting to life with a baby can be a challenge, but you don’t have to face it alone. Connect with\nvirtual postpartum support\n to help you and your little one navigate those early days with confidence.","attrs_markdown":"[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSW\/Sites\/BSWHealth\/scrubbing-in-icon.svg?iar=0)](https:\/\/www.bswhealth.com\/blog)\n\n[![](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/bswhealth\/Icons\/bswh-icon-gray.svg?iar=0)](https:\/\/www.bswhealth.com\/)\n\n[![BSW Logo](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fedge.sitecorecloud.io%2Fbaylorscott7127-bswhealth416c-prodb8d1-6471%2Fmedia%2FProject%2FBSW%2FSites%2FBSWHealth%2Fbswh-icon-white.svg&w=384&q=85)](https:\/\/www.bswhealth.com\/)\n\nLog in\n\nDoctors & specialists\n\nLocations\n\nServices & treatments\n\nResources\n\nFinancial services\n\n[![BSW Logo](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fedge.sitecorecloud.io%2Fbaylorscott7127-bswhealth416c-prodb8d1-6471%2Fmedia%2FProject%2FBSWHSites%2Fshared%2FBrandLogos%2FBSW-Logo.svg%3Fh%3D26%26iar%3D0%26w%3D150&w=384&q=85)](https:\/\/www.bswhealth.com\/)\n\n- Home\n- Health Topics\n- Wellness\n- Healthy Living\n- Inside Baylor Scott & White\n\nHome\n\nHealth Topics\n\nWellness\n\nHealthy Living\n\nInside Baylor Scott & White\n\nClose\n\nBack\n\nNeed help?[Chat with us](https:\/\/www.bswhealth.com\/contact-us#chat-online)\n\nClose\n\nBack\n\n- Home\n- Health Topics\n- Wellness\n- Healthy Living\n- Inside Baylor Scott & White\n\nHome\n\nHealth Topics\n\nWellness\n\nHealthy Living\n\nInside Baylor Scott & White\n\nClose\n\nBack\n\n![ScrubbingIn Logo](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSW\/Sites\/BSWHealth\/images\/scrubbing-in.svg)\n\n[Connect with virtual postpartum support](https:\/\/www.bswhealth.com\/patient-tools\/mybswhealth-patient-portal\/virtual-postpartum-care)\n\n1. [Home](https:\/\/www.bswhealth.com\/)\n2. \/[Blog](https:\/\/www.bswhealth.com\/blog)\n3. \/[Healthy living](https:\/\/www.bswhealth.com\/blog\/healthy-living)\n4. \/[Pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n5. \/When is it safe to workout postpartum\n\n# Your guide to postpartum exercise: How to ease back into working out post-pregnancy\n[Pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\/by Jamie Erwin, MD\/Aug 25, 2025\n\n[![Facebook](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/shared\/SocialShareIcons\/Facebook_Icon.svg?iar=0)](https:\/\/www.facebook.com\/sharer\/sharer.php?u=https%3A%2F%2Fwww.bswhealth.com%2Fblog%2Fwhen-is-it-safe-to-workout-postpartum)[![X](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/shared\/SocialShareIcons\/X_Icon.svg?iar=0)](https:\/\/twitter.com\/intent\/tweet?url=https%3A%2F%2Fwww.bswhealth.com%2Fblog%2Fwhen-is-it-safe-to-workout-postpartum&text=Your%20guide%20to%20postpartum%20exercise%3A%20How%20to%20ease%20back%20into%20working%20out%20post-pregnancy)\n\n![Share](https:\/\/edge.sitecorecloud.io\/baylorscott7127-bswhealth416c-prodb8d1-6471\/media\/Project\/BSWHSites\/shared\/SocialShareIcons\/Share_Icon.svg?iar=0)\n\n![Woman doing a postpartum exercise happily with baby on floor](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F1e9293c9b2ac40a59cd33153b249792a%3Fv%3D11038194&w=1440&q=85)\n\nAfter you’ve experienced the joy of having a baby, postpartum exercise can be full of complicated emotions and considerations. There can be pressure to start working out or, worse, “bounce back.”\n\nWhile it’s true that moving your body can help you feel like yourself again and improve your physical fitness, it’s important to remember that every mother’s recovery is different—and the “right” time to start postpartum exercise is different for everyone.\n\nSo, when is the best time for you to begin working out post-pregnancy? Read on to learn what to consider as you begin your postpartum exercise journey.\n\n## Getting started with postpartum exercise\nDuring your postpartum recovery, remember to treat yourself with kindness and to be gentle. Jumping back in or pushing too hard too early could cause injury, and your priority during this time is healing from giving birth.\n\nSo, what’s the best way to get started with postpartum exercise? Walking is usually safe after just a few days or weeks, but any high-intensity exercise or high-impact activity like box jumping or plyometrics should be avoided until your doctor has cleared you for more vigorous activity.\n\nKeep in mind that it can take anywhere from six to 16 weeks for your pelvic floor to completely heal, and introducing high-impact exercises too early can prevent proper healing.\n\nThe type of exercise you’ll be able to do will depend largely on your baseline fitness level. If you exercised before and [during pregnancy,](https:\/\/www.bswhealth.com\/blog\/pregnancy-fitness-workouts-for-expecting-moms) you’ll have a different starting point than if you weren’t regularly active pre-pregnancy.\n\nIf you had any complications during your pregnancy, delivery or postpartum, such as hypertension, gestational diabetes, or significant tearing or hemorrhaging, speak with your doctor about what’s best for your specific recovery. [Give yourself the time you need to heal.](https:\/\/www.bswhealth.com\/blog\/giving-yourself-grace-after-giving-birth)\n\nYou might experience some symptoms while exercising that you aren’t used to, such as urinary incontinence. Your provider can help you find ways to strengthen your pelvic floor—many women find [pelvic floor physical therapy](https:\/\/www.bswhealth.com\/blog\/postpartum-pelvic-health) to be an incredible treatment during postpartum.\n\nIf you’re experiencing pelvic pain, vaginal bleeding or [pelvic organ prolapse](https:\/\/www.bswhealth.com\/conditions\/pelvic-organ-prolapse), be sure to speak with your doctor about next steps and hold off from increasing physical activity.\n\n## Best postpartum exercises\nNot sure where to start when it comes to postpartum exercises? It’s completely normal to feel unsure about how to safely get back into movement after having a baby. The key is to take a gradual approach that supports your body as it heals and rebuilds strength.\n\nLow-impact exercises like Pilates and yoga are great options for anytime during the postpartum period. These postpartum exercises help you gradually develop [more core strength](https:\/\/www.bswhealth.com\/blog\/diastasis-recti-how-to-heal-ab-separation-after-pregnancy) and stability, which is helpful for recovery after pregnancy and childbirth.\n\nLook for postpartum-specific classes or modifications that focus on safe abdominal activation (like engaging your transverse abdominis), and avoid poses that put too much strain on your core early on, like full planks or deep twists.\n\nAs your body recovers and you get the green light from your healthcare provider, you can start to incorporate short strength training routines to rebuild muscle, boost energy and support your long-term fitness. Don’t be afraid to lift heavy weights and incorporate more than just cardio exercises.\n\nTargeting large muscle groups like your quads, hamstrings, shoulders and chest will help you feel stronger and improve your overall health. Plus, building those muscles will help you feel more capable in everyday movements, like lifting your baby in the car seat or carrying a diaper bag.\n\nWhen you feel ready, try adding in these postpartum exercises.\n\n### Squats\n- Stand with your feet hip-width apart.\n- Lower yourself like you’re sitting back into a chair, keeping your chest lifted and knees behind your toes.\n- Start with 2 to 3 sets of 10 to 15 reps.\n- Start with bodyweight squats. As you feel stronger, add a dumbbell for extra resistance.\n### Weighted lunges\n- Step one foot forward and lower your body until both knees are at about 90 degrees.\n- Keep your front knee over your ankle and your back knee hovering just above the floor.\n- Start with bodyweight or light dumbbells.\n- Start with 8 to 10 reps per leg, and perform 2–3 sets.\n### Bench presses\n- Lie back on a bench holding a barbell or pair of dumbbells.\n- Lower the weight(s) slowly to chest level, then press back up.\n- Start with a weight you can lift for 8 to 12 reps with control.\n- Focus on engaging your core and not arching your lower back.\n### Deadlifts\n- Use a barbell or dumbbells.\n- With feet shoulder-width apart, hinge at the hips and lower the weight along your legs, then return to standing.\n- Keep your back flat and core braced.\n- Start light—form is everything in this move.\n### Dumbbell presses\n- Sit or stand with a dumbbell in each hand.\n- Press the weights overhead and lower them slowly.\n- Try 2 to 3 sets of 8 to 10 reps.\n- Engage your core to support your spine during the movement.\n### Upright rows\n- Stand upright while holding dumbbells or a barbell in front of your thighs.\n- Pull the weight up to your chest while keeping your elbows above your hands.\n- Do 2 to 3 sets of 8 to 10 reps.\n## Safely working out post-pregnancy\nAs with all recovery, take each day one step at a time. Your body may feel and move differently after having a baby, and that’s okay. Give yourself some grace as you ease back into postpartum exercise.\n\nBy paying attention to your body and gradually adding strength exercises while allowing time to heal, you’ll be able to reach your goals on a timeline that’s right for you. If you have questions about postpartum recovery and exercise, your care team is here for you. Talk to your OBGYN or [find one near you](https:\/\/www.bswhealth.com\/find-care?distance=50&keyword=Obstetrics+and+Gynecology&vector=specialty&sortBy=NextAvailableAppointment&page=1).\n\nAdjusting to life with a baby can be a challenge, but you don’t have to face it alone. Connect with [virtual postpartum support](https:\/\/www.bswhealth.com\/patient-tools\/mybswhealth-patient-portal\/virtual-postpartum-care) to help you and your little one navigate those early days with confidence.\n\n## About the Author\nJamie Erwin, MD, is an OBGYN on the medical staff at Baylor Scott & White All Saints Medical Center – Fort Worth.\n\n## You may also like\n[![A woman and her partner sitting on a couch learning they are pregnant and wanting to know what thin](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F78c1abbd1b5b4163a8925903e158b914%3Fv%3Da00153de&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/4-things-to-do-in-the-early-stages-of-pregnancy)\n\n[I'm pregnant...now what? 4 things to do in the early stages of pregnancy](https:\/\/www.bswhealth.com\/blog\/4-things-to-do-in-the-early-stages-of-pregnancy)\n\nPregnancy\n\n[![](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fbedb5c816fb440ca8baa52c04ac05707%3Fv%3Db1fef2d6&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/diastasis-recti-how-to-heal-ab-separation-after-pregnancy)\n\n[Diastasis recti: How to heal ab separation after pregnancy](https:\/\/www.bswhealth.com\/blog\/diastasis-recti-how-to-heal-ab-separation-after-pregnancy)\n\nPregnancy\n\n[![](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001-delivery.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fbb6cb0c1bbcd467ab0849a260d892a62%3Fv%3Dff00e76e&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/first-pregnancy-taking-care-body)\n\n[Before your first pregnancy: Taking care of your body](https:\/\/www.bswhealth.com\/blog\/first-pregnancy-taking-care-body)\n\nPregnancy\n\n## More topics to explore\n[Pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n\n[Men's Health](https:\/\/www.bswhealth.com\/blog\/healthy-living\/mens-health)\n\n[Women's Health](https:\/\/www.bswhealth.com\/blog\/healthy-living\/womens-health)\n\n[Children's Health](https:\/\/www.bswhealth.com\/blog\/healthy-living\/childrens-health)\n\n![BSW\\_AE2026\\_Johanna\\_3840x1790.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fce2882fc4475452cb229ed065e963588%3Fv%3D83845ea5&w=1440&q=85)\n\n## We make it easy.\nHealthcare doesn't have to be difficult. We're constantly finding ways to make it easy so that you can get Better and stay that way.\n\n[Find a Doctor](https:\/\/www.bswhealth.com\/find-care)\n\n![BSW\\_AE2026\\_Johanna\\_3840x1790.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001-delivery.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F8a0ef0ce2e8943aca1e5800e83cb18c6%3Fv%3D193fc562&w=1440&q=85)\n\n## Better tools make it easier\nWe all have different healthcare needs. Handle them your way with the MyBSWHealth app. Download the app today and take a hands-on approach to your healthcare.\n\nText Better to 88408\n\n## Related Articles\n[![A couple sitting on a couch, smiling while researching iui vs ivf on a smartphone together](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fc646814f2e0a4fe1a83a156cf45ac348%3Fv%3Db28d7e43&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/iui-vs-ivf-which-fertility-treatment-is-right-for-you)\n\n[IUI vs. IVF: Which fertility treatment is right for you?](https:\/\/www.bswhealth.com\/blog\/iui-vs-ivf-which-fertility-treatment-is-right-for-you)\n\nIf you’re exploring fertility treatment, you’re likely carrying a mix of hope, uncertainty and maybe even grief. Infertility can feel...\n\n[pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n\nFeb 2, 2026\n\n[![A woman looks at her menstrual cycle app on her phone to understand if she’s experience PMS vs. pre](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F6b99ffc52d18498abfc0720995709fcc%3Fv%3Da72ddcfa&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/am-i-pregnant-or-is-it-pms)\n\n[PMS vs. pregnancy symptoms: How to tell the difference](https:\/\/www.bswhealth.com\/blog\/am-i-pregnant-or-is-it-pms)\n\nFatigue, cramping and mood swings—are they signs of premenstrual syndrome (PMS) or early pregnancy? If you’re trying to conceive, it...\n\n[pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n\nJan 14, 2026\n\n[![what is mastitis.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F8247f95394b54d4fad567e83b949b750%3Fv%3Dae782302&w=1440&q=85)](https:\/\/www.bswhealth.com\/blog\/mastitis-101)\n\n[Mastitis 101: What to do if you notice these mastitis symptoms](https:\/\/www.bswhealth.com\/blog\/mastitis-101)\n\nIf you’re breastfeeding, you may have heard about a common condition among nursing mothers called mastitis, or maybe you’re wondering...\n\n[pregnancy](https:\/\/www.bswhealth.com\/blog\/healthy-living\/pregnancy)\n\nOct 28, 2025\n\n![College Station-POI-010.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F810ef1260d314ed287d51c17ad2dbd9e%3Fv%3D1326f792&w=1440&q=85)\n\n![College Station-POI-010.jpg](https:\/\/www.bswhealth.com\/_next\/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F810ef1260d314ed287d51c17ad2dbd9e%3Fv%3D1326f792&w=1440&q=85)\n\n## Ready for healthcare news to inform you? 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They help us keep in touch with you and provide you with relevant content.\n\nTo learn more about how we use data, check out our [digital privacy policy](https:\/\/www.bswhealth.com\/privacy-policies-and-patient-rights\/digital-privacy-policy\/).\n\nManage Cookies\n\nAccept","attrs_readable_markdown":"After you’ve experienced the joy of having a baby, postpartum exercise can be full of complicated emotions and considerations. There can be pressure to start working out or, worse, “bounce back.”\n\nWhile it’s true that moving your body can help you feel like yourself again and improve your physical fitness, it’s important to remember that every mother’s recovery is different—and the “right” time to start postpartum exercise is different for everyone.\n\nSo, when is the best time for you to begin working out post-pregnancy? Read on to learn what to consider as you begin your postpartum exercise journey.\n\n## Getting started with postpartum exercise\nDuring your postpartum recovery, remember to treat yourself with kindness and to be gentle. Jumping back in or pushing too hard too early could cause injury, and your priority during this time is healing from giving birth.\n\nSo, what’s the best way to get started with postpartum exercise? Walking is usually safe after just a few days or weeks, but any high-intensity exercise or high-impact activity like box jumping or plyometrics should be avoided until your doctor has cleared you for more vigorous activity.\n\nKeep in mind that it can take anywhere from six to 16 weeks for your pelvic floor to completely heal, and introducing high-impact exercises too early can prevent proper healing.\n\nThe type of exercise you’ll be able to do will depend largely on your baseline fitness level. If you exercised before and [during pregnancy,](https:\/\/www.bswhealth.com\/blog\/pregnancy-fitness-workouts-for-expecting-moms) you’ll have a different starting point than if you weren’t regularly active pre-pregnancy.\n\nIf you had any complications during your pregnancy, delivery or postpartum, such as hypertension, gestational diabetes, or significant tearing or hemorrhaging, speak with your doctor about what’s best for your specific recovery. [Give yourself the time you need to heal.](https:\/\/www.bswhealth.com\/blog\/giving-yourself-grace-after-giving-birth)\n\nYou might experience some symptoms while exercising that you aren’t used to, such as urinary incontinence. Your provider can help you find ways to strengthen your pelvic floor—many women find [pelvic floor physical therapy](https:\/\/www.bswhealth.com\/blog\/postpartum-pelvic-health) to be an incredible treatment during postpartum.\n\nIf you’re experiencing pelvic pain, vaginal bleeding or [pelvic organ prolapse](https:\/\/www.bswhealth.com\/conditions\/pelvic-organ-prolapse), be sure to speak with your doctor about next steps and hold off from increasing physical activity.\n\n## Best postpartum exercises\nNot sure where to start when it comes to postpartum exercises? It’s completely normal to feel unsure about how to safely get back into movement after having a baby. The key is to take a gradual approach that supports your body as it heals and rebuilds strength.\n\nLow-impact exercises like Pilates and yoga are great options for anytime during the postpartum period. These postpartum exercises help you gradually develop [more core strength](https:\/\/www.bswhealth.com\/blog\/diastasis-recti-how-to-heal-ab-separation-after-pregnancy) and stability, which is helpful for recovery after pregnancy and childbirth.\n\nLook for postpartum-specific classes or modifications that focus on safe abdominal activation (like engaging your transverse abdominis), and avoid poses that put too much strain on your core early on, like full planks or deep twists.\n\nAs your body recovers and you get the green light from your healthcare provider, you can start to incorporate short strength training routines to rebuild muscle, boost energy and support your long-term fitness. Don’t be afraid to lift heavy weights and incorporate more than just cardio exercises.\n\nTargeting large muscle groups like your quads, hamstrings, shoulders and chest will help you feel stronger and improve your overall health. Plus, building those muscles will help you feel more capable in everyday movements, like lifting your baby in the car seat or carrying a diaper bag.\n\nWhen you feel ready, try adding in these postpartum exercises.\n\n### Squats\n- Stand with your feet hip-width apart.\n- Lower yourself like you’re sitting back into a chair, keeping your chest lifted and knees behind your toes.\n- Start with 2 to 3 sets of 10 to 15 reps.\n- Start with bodyweight squats. As you feel stronger, add a dumbbell for extra resistance.\n### Weighted lunges\n- Step one foot forward and lower your body until both knees are at about 90 degrees.\n- Keep your front knee over your ankle and your back knee hovering just above the floor.\n- Start with bodyweight or light dumbbells.\n- Start with 8 to 10 reps per leg, and perform 2–3 sets.\n### Bench presses\n- Lie back on a bench holding a barbell or pair of dumbbells.\n- Lower the weight(s) slowly to chest level, then press back up.\n- Start with a weight you can lift for 8 to 12 reps with control.\n- Focus on engaging your core and not arching your lower back.\n### Deadlifts\n- Use a barbell or dumbbells.\n- With feet shoulder-width apart, hinge at the hips and lower the weight along your legs, then return to standing.\n- Keep your back flat and core braced.\n- Start light—form is everything in this move.\n### Dumbbell presses\n- Sit or stand with a dumbbell in each hand.\n- Press the weights overhead and lower them slowly.\n- Try 2 to 3 sets of 8 to 10 reps.\n- Engage your core to support your spine during the movement.\n### Upright rows\n- Stand upright while holding dumbbells or a barbell in front of your thighs.\n- Pull the weight up to your chest while keeping your elbows above your hands.\n- Do 2 to 3 sets of 8 to 10 reps.\n## Safely working out post-pregnancy\nAs with all recovery, take each day one step at a time. Your body may feel and move differently after having a baby, and that’s okay. Give yourself some grace as you ease back into postpartum exercise.\n\nBy paying attention to your body and gradually adding strength exercises while allowing time to heal, you’ll be able to reach your goals on a timeline that’s right for you. If you have questions about postpartum recovery and exercise, your care team is here for you. Talk to your OBGYN or [find one near you](https:\/\/www.bswhealth.com\/find-care?distance=50&keyword=Obstetrics+and+Gynecology&vector=specialty&sortBy=NextAvailableAppointment&page=1).\n\nAdjusting to life with a baby can be a challenge, but you don’t have to face it alone. Connect with [virtual postpartum support](https:\/\/www.bswhealth.com\/patient-tools\/mybswhealth-patient-portal\/virtual-postpartum-care) to help you and your little one navigate those early days with confidence.","meta_canonical":null}

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Meta Description	When is the best time to start working out again after having a baby? Here’s everything you need to know about easing back into postpartum exercise.
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Boilerpipe Text	After you’ve experienced the joy of having a baby, postpartum exercise can be full of complicated emotions and considerations. There can be pressure to start working out or, worse, “bounce back.” While it’s true that moving your body can help you feel like yourself again and improve your physical fitness, it’s important to remember that every mother’s recovery is different—and the “right” time to start postpartum exercise is different for everyone. So, when is the best time for you to begin working out post-pregnancy? Read on to learn what to consider as you begin your postpartum exercise journey. Getting started with postpartum exercise During your postpartum recovery, remember to treat yourself with kindness and to be gentle. Jumping back in or pushing too hard too early could cause injury, and your priority during this time is healing from giving birth. So, what’s the best way to get started with postpartum exercise? Walking is usually safe after just a few days or weeks, but any high-intensity exercise or high-impact activity like box jumping or plyometrics should be avoided until your doctor has cleared you for more vigorous activity. Keep in mind that it can take anywhere from six to 16 weeks for your pelvic floor to completely heal, and introducing high-impact exercises too early can prevent proper healing. The type of exercise you’ll be able to do will depend largely on your baseline fitness level. If you exercised before and during pregnancy, you’ll have a different starting point than if you weren’t regularly active pre-pregnancy. If you had any complications during your pregnancy, delivery or postpartum, such as hypertension, gestational diabetes, or significant tearing or hemorrhaging, speak with your doctor about what’s best for your specific recovery. Give yourself the time you need to heal. You might experience some symptoms while exercising that you aren’t used to, such as urinary incontinence. Your provider can help you find ways to strengthen your pelvic floor—many women find pelvic floor physical therapy to be an incredible treatment during postpartum. If you’re experiencing pelvic pain, vaginal bleeding or pelvic organ prolapse , be sure to speak with your doctor about next steps and hold off from increasing physical activity. Best postpartum exercises Not sure where to start when it comes to postpartum exercises? It’s completely normal to feel unsure about how to safely get back into movement after having a baby. The key is to take a gradual approach that supports your body as it heals and rebuilds strength. Low-impact exercises like Pilates and yoga are great options for anytime during the postpartum period. These postpartum exercises help you gradually develop more core strength and stability, which is helpful for recovery after pregnancy and childbirth. Look for postpartum-specific classes or modifications that focus on safe abdominal activation (like engaging your transverse abdominis), and avoid poses that put too much strain on your core early on, like full planks or deep twists. As your body recovers and you get the green light from your healthcare provider, you can start to incorporate short strength training routines to rebuild muscle, boost energy and support your long-term fitness. Don’t be afraid to lift heavy weights and incorporate more than just cardio exercises. Targeting large muscle groups like your quads, hamstrings, shoulders and chest will help you feel stronger and improve your overall health. Plus, building those muscles will help you feel more capable in everyday movements, like lifting your baby in the car seat or carrying a diaper bag. When you feel ready, try adding in these postpartum exercises. Squats Stand with your feet hip-width apart. Lower yourself like you’re sitting back into a chair, keeping your chest lifted and knees behind your toes. Start with 2 to 3 sets of 10 to 15 reps. Start with bodyweight squats. As you feel stronger, add a dumbbell for extra resistance. Weighted lunges Step one foot forward and lower your body until both knees are at about 90 degrees. Keep your front knee over your ankle and your back knee hovering just above the floor. Start with bodyweight or light dumbbells. Start with 8 to 10 reps per leg, and perform 2–3 sets. Bench presses Lie back on a bench holding a barbell or pair of dumbbells. Lower the weight(s) slowly to chest level, then press back up. Start with a weight you can lift for 8 to 12 reps with control. Focus on engaging your core and not arching your lower back. Deadlifts Use a barbell or dumbbells. With feet shoulder-width apart, hinge at the hips and lower the weight along your legs, then return to standing. Keep your back flat and core braced. Start light—form is everything in this move. Dumbbell presses Sit or stand with a dumbbell in each hand. Press the weights overhead and lower them slowly. Try 2 to 3 sets of 8 to 10 reps. Engage your core to support your spine during the movement. Upright rows Stand upright while holding dumbbells or a barbell in front of your thighs. Pull the weight up to your chest while keeping your elbows above your hands. Do 2 to 3 sets of 8 to 10 reps. Safely working out post-pregnancy As with all recovery, take each day one step at a time. Your body may feel and move differently after having a baby, and that’s okay. Give yourself some grace as you ease back into postpartum exercise. By paying attention to your body and gradually adding strength exercises while allowing time to heal, you’ll be able to reach your goals on a timeline that’s right for you. If you have questions about postpartum recovery and exercise, your care team is here for you. Talk to your OBGYN or find one near you . Adjusting to life with a baby can be a challenge, but you don’t have to face it alone. Connect with virtual postpartum support to help you and your little one navigate those early days with confidence.
Markdown	[![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSW/Sites/BSWHealth/scrubbing-in-icon.svg?iar=0)](https://www.bswhealth.com/blog) [![](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/bswhealth/Icons/bswh-icon-gray.svg?iar=0)](https://www.bswhealth.com/) [![BSW Logo](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fedge.sitecorecloud.io%2Fbaylorscott7127-bswhealth416c-prodb8d1-6471%2Fmedia%2FProject%2FBSW%2FSites%2FBSWHealth%2Fbswh-icon-white.svg&w=384&q=85)](https://www.bswhealth.com/) Log in Doctors & specialists Locations Services & treatments Resources Financial services [![BSW Logo](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fedge.sitecorecloud.io%2Fbaylorscott7127-bswhealth416c-prodb8d1-6471%2Fmedia%2FProject%2FBSWHSites%2Fshared%2FBrandLogos%2FBSW-Logo.svg%3Fh%3D26%26iar%3D0%26w%3D150&w=384&q=85)](https://www.bswhealth.com/) - Home - Health Topics - Wellness - Healthy Living - Inside Baylor Scott & White Home Health Topics Wellness Healthy Living Inside Baylor Scott & White Close Back Need help?[Chat with us](https://www.bswhealth.com/contact-us#chat-online) Close Back - Home - Health Topics - Wellness - Healthy Living - Inside Baylor Scott & White Home Health Topics Wellness Healthy Living Inside Baylor Scott & White Close Back ![ScrubbingIn Logo](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSW/Sites/BSWHealth/images/scrubbing-in.svg) [Connect with virtual postpartum support](https://www.bswhealth.com/patient-tools/mybswhealth-patient-portal/virtual-postpartum-care) 1. [Home](https://www.bswhealth.com/) 2. /[Blog](https://www.bswhealth.com/blog) 3. /[Healthy living](https://www.bswhealth.com/blog/healthy-living) 4. /[Pregnancy](https://www.bswhealth.com/blog/healthy-living/pregnancy) 5. /When is it safe to workout postpartum # Your guide to postpartum exercise: How to ease back into working out post-pregnancy [Pregnancy](https://www.bswhealth.com/blog/healthy-living/pregnancy)/by Jamie Erwin, MD/Aug 25, 2025 [![Facebook](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/shared/SocialShareIcons/Facebook_Icon.svg?iar=0)](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fwww.bswhealth.com%2Fblog%2Fwhen-is-it-safe-to-workout-postpartum)[![X](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/shared/SocialShareIcons/X_Icon.svg?iar=0)](https://twitter.com/intent/tweet?url=https%3A%2F%2Fwww.bswhealth.com%2Fblog%2Fwhen-is-it-safe-to-workout-postpartum&text=Your%20guide%20to%20postpartum%20exercise%3A%20How%20to%20ease%20back%20into%20working%20out%20post-pregnancy) ![Share](https://edge.sitecorecloud.io/baylorscott7127-bswhealth416c-prodb8d1-6471/media/Project/BSWHSites/shared/SocialShareIcons/Share_Icon.svg?iar=0) ![Woman doing a postpartum exercise happily with baby on floor](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F1e9293c9b2ac40a59cd33153b249792a%3Fv%3D11038194&w=1440&q=85) After you’ve experienced the joy of having a baby, postpartum exercise can be full of complicated emotions and considerations. There can be pressure to start working out or, worse, “bounce back.” While it’s true that moving your body can help you feel like yourself again and improve your physical fitness, it’s important to remember that every mother’s recovery is different—and the “right” time to start postpartum exercise is different for everyone. So, when is the best time for you to begin working out post-pregnancy? Read on to learn what to consider as you begin your postpartum exercise journey. ## Getting started with postpartum exercise During your postpartum recovery, remember to treat yourself with kindness and to be gentle. Jumping back in or pushing too hard too early could cause injury, and your priority during this time is healing from giving birth. So, what’s the best way to get started with postpartum exercise? Walking is usually safe after just a few days or weeks, but any high-intensity exercise or high-impact activity like box jumping or plyometrics should be avoided until your doctor has cleared you for more vigorous activity. Keep in mind that it can take anywhere from six to 16 weeks for your pelvic floor to completely heal, and introducing high-impact exercises too early can prevent proper healing. The type of exercise you’ll be able to do will depend largely on your baseline fitness level. If you exercised before and [during pregnancy,](https://www.bswhealth.com/blog/pregnancy-fitness-workouts-for-expecting-moms) you’ll have a different starting point than if you weren’t regularly active pre-pregnancy. If you had any complications during your pregnancy, delivery or postpartum, such as hypertension, gestational diabetes, or significant tearing or hemorrhaging, speak with your doctor about what’s best for your specific recovery. [Give yourself the time you need to heal.](https://www.bswhealth.com/blog/giving-yourself-grace-after-giving-birth) You might experience some symptoms while exercising that you aren’t used to, such as urinary incontinence. Your provider can help you find ways to strengthen your pelvic floor—many women find [pelvic floor physical therapy](https://www.bswhealth.com/blog/postpartum-pelvic-health) to be an incredible treatment during postpartum. If you’re experiencing pelvic pain, vaginal bleeding or [pelvic organ prolapse](https://www.bswhealth.com/conditions/pelvic-organ-prolapse), be sure to speak with your doctor about next steps and hold off from increasing physical activity. ## Best postpartum exercises Not sure where to start when it comes to postpartum exercises? It’s completely normal to feel unsure about how to safely get back into movement after having a baby. The key is to take a gradual approach that supports your body as it heals and rebuilds strength. Low-impact exercises like Pilates and yoga are great options for anytime during the postpartum period. These postpartum exercises help you gradually develop [more core strength](https://www.bswhealth.com/blog/diastasis-recti-how-to-heal-ab-separation-after-pregnancy) and stability, which is helpful for recovery after pregnancy and childbirth. Look for postpartum-specific classes or modifications that focus on safe abdominal activation (like engaging your transverse abdominis), and avoid poses that put too much strain on your core early on, like full planks or deep twists. As your body recovers and you get the green light from your healthcare provider, you can start to incorporate short strength training routines to rebuild muscle, boost energy and support your long-term fitness. Don’t be afraid to lift heavy weights and incorporate more than just cardio exercises. Targeting large muscle groups like your quads, hamstrings, shoulders and chest will help you feel stronger and improve your overall health. Plus, building those muscles will help you feel more capable in everyday movements, like lifting your baby in the car seat or carrying a diaper bag. When you feel ready, try adding in these postpartum exercises. ### Squats - Stand with your feet hip-width apart. - Lower yourself like you’re sitting back into a chair, keeping your chest lifted and knees behind your toes. - Start with 2 to 3 sets of 10 to 15 reps. - Start with bodyweight squats. As you feel stronger, add a dumbbell for extra resistance. ### Weighted lunges - Step one foot forward and lower your body until both knees are at about 90 degrees. - Keep your front knee over your ankle and your back knee hovering just above the floor. - Start with bodyweight or light dumbbells. - Start with 8 to 10 reps per leg, and perform 2–3 sets. ### Bench presses - Lie back on a bench holding a barbell or pair of dumbbells. - Lower the weight(s) slowly to chest level, then press back up. - Start with a weight you can lift for 8 to 12 reps with control. - Focus on engaging your core and not arching your lower back. ### Deadlifts - Use a barbell or dumbbells. - With feet shoulder-width apart, hinge at the hips and lower the weight along your legs, then return to standing. - Keep your back flat and core braced. - Start light—form is everything in this move. ### Dumbbell presses - Sit or stand with a dumbbell in each hand. - Press the weights overhead and lower them slowly. - Try 2 to 3 sets of 8 to 10 reps. - Engage your core to support your spine during the movement. ### Upright rows - Stand upright while holding dumbbells or a barbell in front of your thighs. - Pull the weight up to your chest while keeping your elbows above your hands. - Do 2 to 3 sets of 8 to 10 reps. ## Safely working out post-pregnancy As with all recovery, take each day one step at a time. Your body may feel and move differently after having a baby, and that’s okay. Give yourself some grace as you ease back into postpartum exercise. By paying attention to your body and gradually adding strength exercises while allowing time to heal, you’ll be able to reach your goals on a timeline that’s right for you. If you have questions about postpartum recovery and exercise, your care team is here for you. Talk to your OBGYN or [find one near you](https://www.bswhealth.com/find-care?distance=50&keyword=Obstetrics+and+Gynecology&vector=specialty&sortBy=NextAvailableAppointment&page=1). Adjusting to life with a baby can be a challenge, but you don’t have to face it alone. Connect with [virtual postpartum support](https://www.bswhealth.com/patient-tools/mybswhealth-patient-portal/virtual-postpartum-care) to help you and your little one navigate those early days with confidence. ## About the Author Jamie Erwin, MD, is an OBGYN on the medical staff at Baylor Scott & White All Saints Medical Center – Fort Worth. ## You may also like [![A woman and her partner sitting on a couch learning they are pregnant and wanting to know what thin](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2F78c1abbd1b5b4163a8925903e158b914%3Fv%3Da00153de&w=1440&q=85)](https://www.bswhealth.com/blog/4-things-to-do-in-the-early-stages-of-pregnancy) [I'm pregnant...now what? 4 things to do in the early stages of pregnancy](https://www.bswhealth.com/blog/4-things-to-do-in-the-early-stages-of-pregnancy) Pregnancy [![](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fbedb5c816fb440ca8baa52c04ac05707%3Fv%3Db1fef2d6&w=1440&q=85)](https://www.bswhealth.com/blog/diastasis-recti-how-to-heal-ab-separation-after-pregnancy) [Diastasis recti: How to heal ab separation after pregnancy](https://www.bswhealth.com/blog/diastasis-recti-how-to-heal-ab-separation-after-pregnancy) Pregnancy [![](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001-delivery.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fbb6cb0c1bbcd467ab0849a260d892a62%3Fv%3Dff00e76e&w=1440&q=85)](https://www.bswhealth.com/blog/first-pregnancy-taking-care-body) [Before your first pregnancy: Taking care of your body](https://www.bswhealth.com/blog/first-pregnancy-taking-care-body) Pregnancy ## More topics to explore [Pregnancy](https://www.bswhealth.com/blog/healthy-living/pregnancy) [Men's Health](https://www.bswhealth.com/blog/healthy-living/mens-health) [Women's Health](https://www.bswhealth.com/blog/healthy-living/womens-health) [Children's Health](https://www.bswhealth.com/blog/healthy-living/childrens-health) ![BSW\_AE2026\_Johanna\_3840x1790.jpg](https://www.bswhealth.com/_next/image?url=https%3A%2F%2Fbswh-p-001.sitecorecontenthub.cloud%2Fapi%2Fpublic%2Fcontent%2Fce2882fc4475452cb229ed065e963588%3Fv%3D83845ea5&w=1440&q=85) ## We make it easy. 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Readable Markdown	After you’ve experienced the joy of having a baby, postpartum exercise can be full of complicated emotions and considerations. There can be pressure to start working out or, worse, “bounce back.” While it’s true that moving your body can help you feel like yourself again and improve your physical fitness, it’s important to remember that every mother’s recovery is different—and the “right” time to start postpartum exercise is different for everyone. So, when is the best time for you to begin working out post-pregnancy? Read on to learn what to consider as you begin your postpartum exercise journey. ## Getting started with postpartum exercise During your postpartum recovery, remember to treat yourself with kindness and to be gentle. Jumping back in or pushing too hard too early could cause injury, and your priority during this time is healing from giving birth. So, what’s the best way to get started with postpartum exercise? Walking is usually safe after just a few days or weeks, but any high-intensity exercise or high-impact activity like box jumping or plyometrics should be avoided until your doctor has cleared you for more vigorous activity. Keep in mind that it can take anywhere from six to 16 weeks for your pelvic floor to completely heal, and introducing high-impact exercises too early can prevent proper healing. The type of exercise you’ll be able to do will depend largely on your baseline fitness level. If you exercised before and [during pregnancy,](https://www.bswhealth.com/blog/pregnancy-fitness-workouts-for-expecting-moms) you’ll have a different starting point than if you weren’t regularly active pre-pregnancy. If you had any complications during your pregnancy, delivery or postpartum, such as hypertension, gestational diabetes, or significant tearing or hemorrhaging, speak with your doctor about what’s best for your specific recovery. [Give yourself the time you need to heal.](https://www.bswhealth.com/blog/giving-yourself-grace-after-giving-birth) You might experience some symptoms while exercising that you aren’t used to, such as urinary incontinence. Your provider can help you find ways to strengthen your pelvic floor—many women find [pelvic floor physical therapy](https://www.bswhealth.com/blog/postpartum-pelvic-health) to be an incredible treatment during postpartum. If you’re experiencing pelvic pain, vaginal bleeding or [pelvic organ prolapse](https://www.bswhealth.com/conditions/pelvic-organ-prolapse), be sure to speak with your doctor about next steps and hold off from increasing physical activity. ## Best postpartum exercises Not sure where to start when it comes to postpartum exercises? It’s completely normal to feel unsure about how to safely get back into movement after having a baby. The key is to take a gradual approach that supports your body as it heals and rebuilds strength. Low-impact exercises like Pilates and yoga are great options for anytime during the postpartum period. These postpartum exercises help you gradually develop [more core strength](https://www.bswhealth.com/blog/diastasis-recti-how-to-heal-ab-separation-after-pregnancy) and stability, which is helpful for recovery after pregnancy and childbirth. Look for postpartum-specific classes or modifications that focus on safe abdominal activation (like engaging your transverse abdominis), and avoid poses that put too much strain on your core early on, like full planks or deep twists. As your body recovers and you get the green light from your healthcare provider, you can start to incorporate short strength training routines to rebuild muscle, boost energy and support your long-term fitness. Don’t be afraid to lift heavy weights and incorporate more than just cardio exercises. Targeting large muscle groups like your quads, hamstrings, shoulders and chest will help you feel stronger and improve your overall health. Plus, building those muscles will help you feel more capable in everyday movements, like lifting your baby in the car seat or carrying a diaper bag. When you feel ready, try adding in these postpartum exercises. ### Squats - Stand with your feet hip-width apart. - Lower yourself like you’re sitting back into a chair, keeping your chest lifted and knees behind your toes. - Start with 2 to 3 sets of 10 to 15 reps. - Start with bodyweight squats. As you feel stronger, add a dumbbell for extra resistance. ### Weighted lunges - Step one foot forward and lower your body until both knees are at about 90 degrees. - Keep your front knee over your ankle and your back knee hovering just above the floor. - Start with bodyweight or light dumbbells. - Start with 8 to 10 reps per leg, and perform 2–3 sets. ### Bench presses - Lie back on a bench holding a barbell or pair of dumbbells. - Lower the weight(s) slowly to chest level, then press back up. - Start with a weight you can lift for 8 to 12 reps with control. - Focus on engaging your core and not arching your lower back. ### Deadlifts - Use a barbell or dumbbells. - With feet shoulder-width apart, hinge at the hips and lower the weight along your legs, then return to standing. - Keep your back flat and core braced. - Start light—form is everything in this move. ### Dumbbell presses - Sit or stand with a dumbbell in each hand. - Press the weights overhead and lower them slowly. - Try 2 to 3 sets of 8 to 10 reps. - Engage your core to support your spine during the movement. ### Upright rows - Stand upright while holding dumbbells or a barbell in front of your thighs. - Pull the weight up to your chest while keeping your elbows above your hands. - Do 2 to 3 sets of 8 to 10 reps. ## Safely working out post-pregnancy As with all recovery, take each day one step at a time. Your body may feel and move differently after having a baby, and that’s okay. Give yourself some grace as you ease back into postpartum exercise. By paying attention to your body and gradually adding strength exercises while allowing time to heal, you’ll be able to reach your goals on a timeline that’s right for you. If you have questions about postpartum recovery and exercise, your care team is here for you. Talk to your OBGYN or [find one near you](https://www.bswhealth.com/find-care?distance=50&keyword=Obstetrics+and+Gynecology&vector=specialty&sortBy=NextAvailableAppointment&page=1). Adjusting to life with a baby can be a challenge, but you don’t have to face it alone. Connect with [virtual postpartum support](https://www.bswhealth.com/patient-tools/mybswhealth-patient-portal/virtual-postpartum-care) to help you and your little one navigate those early days with confidence.
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