🕷️ Crawler Inspector

URL Lookup

Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 124 (from laksa060)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa124.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.healthywomen.org/ask-expert/postpartum-exercises-when-and-how-start\')), getAhrefsUnparsedNoserviceFromURL(\'https://www.healthywomen.org/ask-expert/postpartum-exercises-when-and-how-start\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www.healthywomen.org\/ask-expert\/postpartum-exercises-when-and-how-start","crawl_time":1776389032,"first_indexed_time":1651245064,"http_code":200,"src_unparsed":"org,healthywomen!www,\/ask-expert\/postpartum-exercises-when-and-how-start s443","src_root_hash":"2145137382000817924","history_drop_reason":null,"meta_title":"Postpartum Exercises: When and How to Start - HealthyWomen","meta_descriptions":["Q:I'm eight months pregnant, still active and want to get my body back in shape as soon as possible after giving birth. If I have a vaginal delivery, can I start exercising right away?A:Yes and no. Many new mothers are in a rush to get their pre-baby body back quickly. It's important to be cleared f..."],"attrs_boilerpipe_text":"Q:\nI'm eight months pregnant, still active and want to get my body back in shape as soon as possible after giving birth. If I have a vaginal delivery, can I start exercising right away?\nA:\nYes and no. Many new mothers are in a rush to get their pre-baby body back quickly. It's important to be cleared for exercise by your doctor before starting an exercise program of cardiovascular or aerobic work, strength training and stretching. Your doctor may give this OK around six weeks after your baby's arrival, when your uterus and joint ligaments have returned to pre-pregnancy size and strength.\nThere are a few exercises you can do soon after delivery to help prepare your body for working out once you get clearance. Many doctors suggest starting pelvic-floor exercises (often called Kegels) as soon as the first week after delivery. If you had an episiotomy, a surgical cut to enlarge the vagina and aid birth, you may need to wait longer.\nDuring childbirth, your\npelvic floor\n, or Kegel, muscles stretch to make room for the baby's birth. Returning these muscles to their pre-baby tone will help you do more later and get your body back faster. Your pelvic floor muscles support the organs in your lower abdomen and help core function, spinal health and continence during high-impact activities such as running and jumping.\nYou can also do isometrics and small-range abdominal contractions to regain muscle strength. These exercises are also useful after cesarean-section deliveries; however, you should wait until your C-section incision heals and you have clearance from your doctor.\n1 week after giving birth:\nPelvic Floor Activation\nTo activate your pelvic floor, imagine you are stopping the flow of urine. Hold muscles for 10 seconds (don't hold your breath) and slowly release. Do 20 holds 5 times a day. This exercise can be done while sitting or standing—even when nursing!\n2 weeks after giving birth:\nTransverse Abdominal Exercise (sitting)\nSitting with your back supported, place your hand on your upper and lower abdominals. Inhale through the nose and exhale through the mouth with pursed lips a couple of times, breathing slowly and deeply. Breathe out and tighten your abdominal muscles by pulling your navel toward your spine. Sit tall; do not allow your shoulders to round forward. Hold for 30 seconds or less. Repeat 10 times.\n3 weeks after giving birth:\nTransverse Abdominal Exercise (side-lying)\nSame technique as above; perform exercise while lying on one side with legs slightly bent and holding a pillow between the knees. Support head with a pillow or a rolled up towel.\nTransverse Abdominal Exercise (on all fours)\nSame technique as above, on all fours with shoulders lined up over hands and hips over knees. Keep spine still as you pull your navel to your spine.\nPelvic Tilts\nLie on your back with knees bent, feet resting on the floor and holding a pillow or a rolled up towel between the knees. Inhale through the nose and exhale through the mouth several times without changing the natural curve in the back. Breathe slowly and deeply. Then breathe out, tighten abdominal muscles, pulling the navel to the spine. With the navel pulled toward the spine, pull your lower abs in and flatten back by tilting your pelvis. Use your abs; do not push with your legs. Hold for 30 seconds; repeat 10 times.\n4 weeks after giving birth:\nLeg Slides\nLie on your back and complete a pelvic tilt (see above). Keep abs tight and back lengthened along the ground; inhale and slide one leg out along the floor until fully extended if possible. Do not loosen abs or let your back leave the ground, even if you can't extend the leg fully. Exhale and slide leg back to start. Repeat 20 times on each leg.\nHead Lifts\nLie on your back, knees bent, squeezing a pillow or a rolled up towel between your knees. Pull navel toward spine and complete a pelvic tilt (see above). Wrap hands around upper waist; squeeze hands together as if making a corset around your middle. Slowly lift head off the ground to look at your navel. Keep shoulders on ground. Work up to 2 sets of 10 repetitions.\nContinue to do these exercises until your six-week check-up. After your doctor clears you for full activity, use these exercises as a warm-up routine prior to more intense activities.","attrs_markdown":"- [Home](https:\/\/www.healthywomen.org\/)\n- [Real Women, Real Stories](https:\/\/www.healthywomen.org\/real-women-real-stories\/)\n- [Programs](https:\/\/www.healthywomen.org\/programs\/)\n- [HealthyWomen in the News](https:\/\/www.healthywomen.org\/news-media\/)\n- [Press Releases](https:\/\/www.healthywomen.org\/news-media\/press-release\/)\n- [Media Coverage](https:\/\/www.healthywomen.org\/news-media\/media-coverage\/)\n- [Your Health](https:\/\/www.healthywomen.org\/your-health\/)\n- [Menopause & Aging Well](https:\/\/www.healthywomen.org\/your-health\/menopause-aging-well\/)\n- [Sexual Health](https:\/\/www.healthywomen.org\/your-health\/sexual-health\/)\n- [Pregnancy & Postpartum](https:\/\/www.healthywomen.org\/your-health\/pregnancy--postpartum\/)\n- [Fertility](https:\/\/www.healthywomen.org\/your-health\/fertility\/)\n- [Prevention & Screenings](https:\/\/www.healthywomen.org\/your-health\/prevention--screenings\/)\n- [Your Body](https:\/\/www.healthywomen.org\/your-health\/your-body\/)\n- [Your Wellness](https:\/\/www.healthywomen.org\/your-wellness\/)\n- [Self-Care & Mental Health](https:\/\/www.healthywomen.org\/your-wellness\/self-care--mental-health\/)\n- [Nutrition & Movement](https:\/\/www.healthywomen.org\/your-wellness\/nutrition--movement\/)\n- [Family & Caregiving](https:\/\/www.healthywomen.org\/your-wellness\/family--caregiving\/)\n- [Lifestyle](https:\/\/www.healthywomen.org\/your-wellness\/lifestyle\/)\n- [Work & Money](https:\/\/www.healthywomen.org\/your-wellness\/work--money\/)\n- [Your Care](https:\/\/www.healthywomen.org\/your-care\/)\n- [Access & Affordability](https:\/\/www.healthywomen.org\/your-care\/access-affordability\/)\n- [Expert Perspectives](https:\/\/www.healthywomen.org\/your-care\/expert-perspectives\/)\n- [Chronic Care Issues](https:\/\/www.healthywomen.org\/your-care\/chronic-care-issues\/)\n- [Medication Safety](https:\/\/www.healthywomen.org\/your-care\/medication-safety\/)\n- [Science and Technology](https:\/\/www.healthywomen.org\/your-care\/science-and-technology\/)\n- [Conditions & Treatments](https:\/\/www.healthywomen.org\/condition\/)\n- [Allergies](https:\/\/www.healthywomen.org\/condition\/allergies-hub\/)\n- [Alzheimer's Disease](https:\/\/www.healthywomen.org\/condition\/alzheimers-disease-hub\/)\n- [Anxiety Disorders](https:\/\/www.healthywomen.org\/condition\/anxiety-disorders-hub\/)\n- [Arthritis](https:\/\/www.healthywomen.org\/condition\/arthritis-hub\/)\n- [Asthma](https:\/\/www.healthywomen.org\/condition\/asthma-hub\/)\n- [Attention Deficit Hyperactivity Disorder (ADHD)](https:\/\/www.healthywomen.org\/condition\/attention-deficit-hyperactivity-disorder-adhd-hub\/)\n- [Bacterial Vaginosis](https:\/\/www.healthywomen.org\/condition\/bacterial-vaginosis-hub\/)\n- [Bipolar Disorder](https:\/\/www.healthywomen.org\/condition\/bipolar-disorder-hub\/)\n- [Breast Cancer](https:\/\/www.healthywomen.org\/condition\/breast-cancer-hub\/)\n- [Cardiovascular Diseases](https:\/\/www.healthywomen.org\/condition\/cardiovascular-diseases-hub\/)\n- [Cervical Cancer](https:\/\/www.healthywomen.org\/condition\/cervical-cancer-hub\/)\n- [Chronic Fatigue Syndrome](https:\/\/www.healthywomen.org\/condition\/chronic-fatigue-syndrome-hub\/)\n- [Chronic Obstructive Pulmonary Disease (COPD)](https:\/\/www.healthywomen.org\/condition\/chronic-obstructive-pulmonary-disease-copd-hub\/)\n- [Colon Cancer](https:\/\/www.healthywomen.org\/condition\/colon-cancer-hub\/)\n- [Crohn's Disease](https:\/\/www.healthywomen.org\/condition\/crohns-disease-hub\/)\n- [Depression](https:\/\/www.healthywomen.org\/condition\/depression-hub\/)\n- [Diabetes](https:\/\/www.healthywomen.org\/condition\/diabetes-hub\/)\n- [Eating Disorders](https:\/\/www.healthywomen.org\/condition\/eating-disorders-hub\/)\n- [Endometriosis](https:\/\/www.healthywomen.org\/condition\/endometriosis-hub\/)\n- [Epilepsy](https:\/\/www.healthywomen.org\/condition\/epilepsy-hub\/)\n- [Eye Conditions & Disorders](https:\/\/www.healthywomen.org\/condition\/eye-conditions-disorders-hub\/)\n- [Fibroids](https:\/\/www.healthywomen.org\/condition\/fibroids-hub\/)\n- [Fibromyalgia](https:\/\/www.healthywomen.org\/condition\/fibromyalgia-hub\/)\n- [Flu\/Colds](https:\/\/www.healthywomen.org\/condition\/flucolds-hub\/)\n- [Gastroesophageal Reflux Disease (GERD)](https:\/\/www.healthywomen.org\/condition\/gastroesophageal-reflux-disease-gerd-hub\/)\n- [Hepatitis](https:\/\/www.healthywomen.org\/condition\/hepatitis-hub\/)\n- [Infertility](https:\/\/www.healthywomen.org\/condition\/infertility-hub\/)\n- [Irritable Bowel Syndrome (IBS)](https:\/\/www.healthywomen.org\/condition\/irritable-bowel-syndrome-ibs-hub\/)\n- [Lung Cancer](https:\/\/www.healthywomen.org\/condition\/lung-cancer-hub\/)\n- [Lupus](https:\/\/www.healthywomen.org\/condition\/lupus-hub\/)\n- [Menstrual Disorders](https:\/\/www.healthywomen.org\/condition\/menstrual-disorders-hub\/)\n- [Metabolic Syndrome](https:\/\/www.healthywomen.org\/condition\/metabolic-syndrome-hub\/)\n- [Migraine](https:\/\/www.healthywomen.org\/condition\/migraine-hub\/)\n- [Multiple Sclerosis](https:\/\/www.healthywomen.org\/condition\/multiple-sclerosis-hub\/)\n- [Nonalcoholic Fatty Liver Disease and Nonalcoholic Steatohepatitis](https:\/\/www.healthywomen.org\/condition\/nonalcoholic-fatty-liver-disease-and-nonalcoholic-steatohepatitis-hub\/)\n- [Obesity](https:\/\/www.healthywomen.org\/condition\/obesity-hub\/)\n- [Osteoporosis](https:\/\/www.healthywomen.org\/condition\/osteoporosis-hub\/)\n- [Ovarian Cancer](https:\/\/www.healthywomen.org\/condition\/ovarian-cancer-hub\/)\n- [Pain](https:\/\/www.healthywomen.org\/condition\/pain-hub\/)\n- [Pelvic Organ Prolapse](https:\/\/www.healthywomen.org\/condition\/pelvic-organ-prolapse-hub\/)\n- [Pelvic Pain](https:\/\/www.healthywomen.org\/condition\/pelvic-pain-hub\/)\n- [Polycystic Ovary Syndrome (PCOS)](https:\/\/www.healthywomen.org\/condition\/polycystic-ovary-syndrome-pcos-hub\/)\n- [Premenstrual Syndrome (PMS)](https:\/\/www.healthywomen.org\/condition\/premenstrual-syndrome-pms-hub\/)\n- [Primary Biliary Cholangitis (PBC)](https:\/\/www.healthywomen.org\/condition\/primary-biliary-cholangitis-pbc-hub\/)\n- [Schizophrenia](https:\/\/www.healthywomen.org\/condition\/schizophrenia-hub\/)\n- [Scleroderma](https:\/\/www.healthywomen.org\/condition\/scleroderma-hub\/)\n- [Sexual Dysfunction](https:\/\/www.healthywomen.org\/condition\/sexual-dysfunction-hub\/)\n- [Sexually Transmitted Diseases (STDs)](https:\/\/www.healthywomen.org\/condition\/sexually-transmitted-diseases-stds-hub\/)\n- [Sinusitis](https:\/\/www.healthywomen.org\/condition\/sinusitis-hub\/)\n- [Sjögren's](https:\/\/www.healthywomen.org\/condition\/sjogrens-syndrome-hub\/)\n- [Skin Cancer](https:\/\/www.healthywomen.org\/condition\/skin-cancer-hub\/)\n- [Sleep Disorders](https:\/\/www.healthywomen.org\/condition\/sleep-disorders-hub\/)\n- [Stress](https:\/\/www.healthywomen.org\/condition\/stress-hub\/)\n- [Substance Abuse](https:\/\/www.healthywomen.org\/condition\/substance-abuse-hub\/)\n- [Thyroid Disorders](https:\/\/www.healthywomen.org\/condition\/thyroid-disorders-hub\/)\n- [Urologic Conditions & Diseases](https:\/\/www.healthywomen.org\/condition\/urologic-conditions-diseases-hub\/)\n- [Uterine Cancer](https:\/\/www.healthywomen.org\/condition\/uterine-cancer-hub\/)\n- [Varicose Veins](https:\/\/www.healthywomen.org\/condition\/varicose-veins-hub\/)\n- [Vulvodynia](https:\/\/www.healthywomen.org\/condition\/vulvodynia-hub\/)\n- [Yeast Infections](https:\/\/www.healthywomen.org\/condition\/yeast-infections-hub\/)\n- [Ask the Expert](https:\/\/www.healthywomen.org\/ask-expert\/)\n- [CEO Blog](https:\/\/www.healthywomen.org\/ceo-blog\/)\n- [Women's Health Policy](https:\/\/www.healthywomen.org\/health-care-policy\/)\n- [Partnership Highlights](https:\/\/www.healthywomen.org\/partnership-highlights\/)\n- [español](https:\/\/www.healthywomen.org\/espanol\/)\n- [GOOD SEX WITH EMILY JAMEA](https:\/\/www.healthywomen.org\/good-sex-with-emily-jamea\/)\n- [TechTalk](https:\/\/www.healthywomen.org\/tech-talk-hp\/)\n- [Videos](https:\/\/www.healthywomen.org\/video\/)\n\n[Join our Annual Event on April 21 in Washington, D.C.](https:\/\/celebratehealthywomen.org\/)\n\n[Your Health](https:\/\/www.healthywomen.org\/your-health\/)\n\n- [Menopause & Aging Well](https:\/\/www.healthywomen.org\/your-health\/menopause-aging-well\/)\n- [Your Body](https:\/\/www.healthywomen.org\/your-health\/your-body\/)\n- [Prevention & Screenings](https:\/\/www.healthywomen.org\/your-health\/prevention--screenings\/)\n- [Sexual Health](https:\/\/www.healthywomen.org\/your-health\/sexual-health\/)\n- [Pregnancy & Postpartum](https:\/\/www.healthywomen.org\/your-health\/pregnancy--postpartum\/)\n- [Fertility](https:\/\/www.healthywomen.org\/your-health\/fertility\/)\n- [Health by Age](https:\/\/www.healthywomen.org\/your-health\/health-by-age)\n\n[Your Wellness](https:\/\/www.healthywomen.org\/your-wellness\/)\n\n- [Self-Care & Mental Health](https:\/\/www.healthywomen.org\/your-wellness\/self-care--mental-health\/)\n- [Nutrition & Movement](https:\/\/www.healthywomen.org\/your-wellness\/nutrition--movement\/)\n- [Family & Caregiving](https:\/\/www.healthywomen.org\/your-wellness\/family--caregiving\/)\n- [Lifestyle](https:\/\/www.healthywomen.org\/your-wellness\/lifestyle\/)\n- [Work & Money](https:\/\/www.healthywomen.org\/your-wellness\/work--money\/)\n\n[Your Care](https:\/\/www.healthywomen.org\/your-care\/)\n\n- [Health Policy](https:\/\/www.healthywomen.org\/health-care-policy\/)\n- [Access & Affordability](https:\/\/www.healthywomen.org\/your-care\/access-affordability\/)\n- [Medication Safety](https:\/\/www.healthywomen.org\/tag\/medication-safety)\n- [Science & Technology](https:\/\/www.healthywomen.org\/your-care\/science-and-technology\/)\n- [Expert Perspectives](https:\/\/www.healthywomen.org\/your-care\/expert-perspectives\/)\n- [Chronic Care Issues](https:\/\/www.healthywomen.org\/your-care\/chronic-care-issues\/)\n## [healthywomen](https:\/\/www.healthywomen.org\/)\n[Real Women, Real Stories](https:\/\/www.healthywomen.org\/real-women-real-stories\/)\n\n[Conditions & Treatments](https:\/\/www.healthywomen.org\/condition\/)\n\n[About](https:\/\/www.healthywomen.org\/about-us)\n\n[Events](https:\/\/www.healthywomen.org\/Events)[good sex](https:\/\/www.healthywomen.org\/tag\/good-sex-with-emily-jamea)[15 minutes with](https:\/\/www.healthywomen.org\/tag\/15-minutes-with)[soy healthywomen](https:\/\/www.healthywomen.org\/soyhealthywomen)[WomenTalk Episodes](https:\/\/www.healthywomen.org\/womentalk\/healthywomens-live-webinar-series-for-women-by-women)[Subscribe](https:\/\/www.healthywomen.org\/st\/newsletter)[Share Your Story](https:\/\/www.healthywomen.org\/share-your-story)[Donate](https:\/\/www.healthywomen.org\/ask-expert\/postpartum-exercises-when-and-how-start?campaign=718348)\n\nSearch powered by AI\n\n![Healthy Women Image](https:\/\/www.healthywomen.org\/media-library\/image.png?id=32130247&width=980)\n\n## Leslie McNabb\nA former professional ballet dancer with over 25 years of experience in the health and wellness industry. As a Pilates Instructor (Pilates Mat & Pilates Apparatus) a Restorative Exercise Specialist, and NKT practitioner, I teach others how to be healthy and pain-free.\n\n[Full Bio](https:\/\/www.healthywomen.org\/u\/leslie-mcnabb)\n\nLearn about our [editorial policies](https:\/\/www.healthywomen.org\/editorial-policy)\n\n1. [Home](https:\/\/www.healthywomen.org\/) \\|\n2. [postpartum](https:\/\/www.healthywomen.org\/tag\/postpartum) \\|\n\n![pregnant woman lifting weights](https:\/\/www.healthywomen.org\/media-library\/pregnant-woman-lifting-weights.jpg?id=29732747&width=1200&height=800&quality=70&coordinates=0%2C0%2C0%2C0)\n\niStock.com\/prostooleh\n\n# Postpartum Exercises: When and How to Start\n[Leslie McNabb](https:\/\/www.healthywomen.org\/u\/leslie-mcnabb)\n\nSep 23, 2009\n\n[Ask the Expert](https:\/\/www.healthywomen.org\/ask-expert\/)\n\n[postpartum](https:\/\/www.healthywomen.org\/tag\/postpartum)\n\nMedically Reviewed\n\n#### Q:\nI'm eight months pregnant, still active and want to get my body back in shape as soon as possible after giving birth. If I have a vaginal delivery, can I start exercising right away?\n\n#### A:\nYes and no. Many new mothers are in a rush to get their pre-baby body back quickly. It's important to be cleared for exercise by your doctor before starting an exercise program of cardiovascular or aerobic work, strength training and stretching. Your doctor may give this OK around six weeks after your baby's arrival, when your uterus and joint ligaments have returned to pre-pregnancy size and strength.\n\nThere are a few exercises you can do soon after delivery to help prepare your body for working out once you get clearance. Many doctors suggest starting pelvic-floor exercises (often called Kegels) as soon as the first week after delivery. If you had an episiotomy, a surgical cut to enlarge the vagina and aid birth, you may need to wait longer.\n\nDuring childbirth, your [pelvic floor](https:\/\/www.healthywomen.org\/your-health\/what-are-pelvic-floor-muscles), or Kegel, muscles stretch to make room for the baby's birth. Returning these muscles to their pre-baby tone will help you do more later and get your body back faster. Your pelvic floor muscles support the organs in your lower abdomen and help core function, spinal health and continence during high-impact activities such as running and jumping.\n\nYou can also do isometrics and small-range abdominal contractions to regain muscle strength. These exercises are also useful after cesarean-section deliveries; however, you should wait until your C-section incision heals and you have clearance from your doctor.\n\n**1 week after giving birth:**\n\n**Pelvic Floor Activation**  \n To activate your pelvic floor, imagine you are stopping the flow of urine. Hold muscles for 10 seconds (don't hold your breath) and slowly release. Do 20 holds 5 times a day. This exercise can be done while sitting or standing—even when nursing\\!\n\nDon't miss\n\n[![After a Stroke, 5 Implantable Defibrillators and a Heart Transplant, I’m Stronger than Ever](https:\/\/www.healthywomen.org\/media-library\/image.png?id=65444349&width=700&height=466&quality=70&coordinates=0%2C17%2C0%2C17)](https:\/\/www.healthywomen.org\/real-women-real-stories\/hypertrophic-cardiomyopathy)\n\n### [After a Stroke, 5 Implantable Defibrillators and a Heart Transplant, I’m Stronger than Ever](https:\/\/www.healthywomen.org\/real-women-real-stories\/hypertrophic-cardiomyopathy)\n\n[![Cazandra MacDonald](https:\/\/www.healthywomen.org\/media-library\/cazandra-macdonald.jpg?id=65322129&width=700&height=466&quality=70&coordinates=0%2C27%2C0%2C27)](https:\/\/www.healthywomen.org\/real-women-real-stories\/doctors-told-me-there-was-nothing-they-could-do-for-my-chronic-pain)\n\n### [Doctors Told Me There Was Nothing They Could Do for My Chronic Pain. They Were Wrong.](https:\/\/www.healthywomen.org\/real-women-real-stories\/doctors-told-me-there-was-nothing-they-could-do-for-my-chronic-pain)\n\n**2 weeks after giving birth:**\n\n**Transverse Abdominal Exercise (sitting)**  \nSitting with your back supported, place your hand on your upper and lower abdominals. Inhale through the nose and exhale through the mouth with pursed lips a couple of times, breathing slowly and deeply. Breathe out and tighten your abdominal muscles by pulling your navel toward your spine. Sit tall; do not allow your shoulders to round forward. Hold for 30 seconds or less. Repeat 10 times.  \n![Transverse Abdominal Exercise (sitting)](https:\/\/www.healthywomen.org\/media-library\/transverse-abdominal-exercise-sitting.jpg?id=23459165&width=300&quality=70)\n\n**3 weeks after giving birth:**\n\n**Transverse Abdominal Exercise (side-lying)**  \nSame technique as above; perform exercise while lying on one side with legs slightly bent and holding a pillow between the knees. Support head with a pillow or a rolled up towel.  \n![Transverse Abdominal Exercise (side-lying)](https:\/\/www.healthywomen.org\/media-library\/transverse-abdominal-exercise-side-lying.jpg?id=23459166&width=350&quality=70)\n\n**Transverse Abdominal Exercise (on all fours)**  \nSame technique as above, on all fours with shoulders lined up over hands and hips over knees. Keep spine still as you pull your navel to your spine.  \n![Transverse Abdominal Exercise (on all fours)](https:\/\/www.healthywomen.org\/media-library\/transverse-abdominal-exercise-on-all-fours.jpg?id=23459167&width=300&quality=70)\n\n**Pelvic Tilts**   \nLie on your back with knees bent, feet resting on the floor and holding a pillow or a rolled up towel between the knees. Inhale through the nose and exhale through the mouth several times without changing the natural curve in the back. Breathe slowly and deeply. Then breathe out, tighten abdominal muscles, pulling the navel to the spine. With the navel pulled toward the spine, pull your lower abs in and flatten back by tilting your pelvis. Use your abs; do not push with your legs. Hold for 30 seconds; repeat 10 times.  \n![Pelvic Tilts](https:\/\/www.healthywomen.org\/media-library\/pelvic-tilts.jpg?id=23459168&width=300&quality=70)\n\n**4 weeks after giving birth:**\n\n**Leg Slides**   \nLie on your back and complete a pelvic tilt (see above). Keep abs tight and back lengthened along the ground; inhale and slide one leg out along the floor until fully extended if possible. Do not loosen abs or let your back leave the ground, even if you can't extend the leg fully. Exhale and slide leg back to start. Repeat 20 times on each leg.![Leg Slides](https:\/\/www.healthywomen.org\/media-library\/leg-slides.jpg?id=23459169&width=300&quality=70)\n\n**Head Lifts**   \n Lie on your back, knees bent, squeezing a pillow or a rolled up towel between your knees. Pull navel toward spine and complete a pelvic tilt (see above). Wrap hands around upper waist; squeeze hands together as if making a corset around your middle. Slowly lift head off the ground to look at your navel. Keep shoulders on ground. Work up to 2 sets of 10 repetitions.  \n![Head Lifts](https:\/\/www.healthywomen.org\/media-library\/head-lifts.jpg?id=23459170&width=300&quality=70)\n\nContinue to do these exercises until your six-week check-up. After your doctor clears you for full activity, use these exercises as a warm-up routine prior to more intense activities.\n\nFrom Your Site Articles\n\n- [How to Strengthen Your Pelvic Floor Without Kegels - HealthyWomen ›](https:\/\/www.healthywomen.org\/your-health\/your-body\/how-strengthen-your-pelvic-floor-without-kegels)\n\nYou might be interested in\n\n[![Delivery room sign](https:\/\/www.healthywomen.org\/media-library\/delivery-room-sign.jpg?id=53502465&width=300&height=200&quality=70&coordinates=0%2C0%2C0%2C0)](https:\/\/www.healthywomen.org\/your-health\/postpartum-hemorrhage)\n\n### [Postpartum Hemorrhage Is a Deadly Problem](https:\/\/www.healthywomen.org\/your-health\/postpartum-hemorrhage)\n\n[![new born baby hand hold mum index finger](https:\/\/www.healthywomen.org\/media-library\/new-born-baby-hand-hold-mum-index-finger.jpg?id=32106904&width=300&height=200&quality=70&coordinates=0%2C0%2C0%2C0)](https:\/\/www.healthywomen.org\/your-health\/us-increase-your-risk-of-preterm-birth)\n\n### [Can Living in the U.S. Increase Your Risk of Preterm Birth?](https:\/\/www.healthywomen.org\/your-health\/us-increase-your-risk-of-preterm-birth)\n\n[![Tired new mother holding her baby](https:\/\/www.healthywomen.org\/media-library\/tired-new-mother-holding-her-baby.jpg?id=27946464&width=300&height=200&quality=70&coordinates=0%2C0%2C0%2C0)](https:\/\/www.healthywomen.org\/created-with-support\/is-anyone-checking-on-new-moms)\n\n### [New Moms Are Busy Checking on Their Babies. But Is Anyone Checking on Them?](https:\/\/www.healthywomen.org\/created-with-support\/is-anyone-checking-on-new-moms)\n\n[![Jasmine C.](https:\/\/www.healthywomen.org\/media-library\/jasmine-c.jpg?id=27108583&width=300&height=200&quality=70&coordinates=0%2C0%2C0%2C0)](https:\/\/www.healthywomen.org\/real-women-real-stories\/when-postpartum-depression-hit)\n\n### [When Postpartum Depression Hit, I Heard Only the Lies My Depression Told Me](https:\/\/www.healthywomen.org\/real-women-real-stories\/when-postpartum-depression-hit)\n\n[![Miriam McDonald ](https:\/\/www.healthywomen.org\/media-library\/miriam-mcdonald.jpg?id=27082981&width=300&height=200&quality=70&coordinates=0%2C181%2C0%2C619)](https:\/\/www.healthywomen.org\/your-health\/pregnancy--postpartum\/insurer-makes-hard-get-drug-postpartum-depression)\n\n### [Women Say California Insurer Makes It Too Hard to Get Drug for Postpartum Depression](https:\/\/www.healthywomen.org\/your-health\/pregnancy--postpartum\/insurer-makes-hard-get-drug-postpartum-depression)\n\n[![My Journey From the NICU to Postpartum Depression and Back to Health](https:\/\/www.healthywomen.org\/media-library\/my-journey-from-the-nicu-to-postpartum-depression-and-back-to-health.jpg?id=23436323&width=300&quality=70)](https:\/\/www.healthywomen.org\/real-women-real-stories\/my-journey-nicu-postpartum-depression-and-back-health)\n\n### [My Journey From the NICU to Postpartum Depression and Back to Health](https:\/\/www.healthywomen.org\/real-women-real-stories\/my-journey-nicu-postpartum-depression-and-back-health)\n\n[Trending Topics](https:\/\/www.healthywomen.org\/popular\/)\n\n- [Sharp Pain in Left Breast](https:\/\/www.healthywomen.org\/your-health\/your-body\/pain-your-left-boob-means)\n- [Signs of a Stroke](https:\/\/www.healthywomen.org\/your-health\/smelling-burnt-toast-having-stroke)\n- [Top 10 Sex Tips](https:\/\/www.healthywomen.org\/your-health\/sexual-health\/10-sex-tips-you-need)\n- [Leaky Gut](https:\/\/www.healthywomen.org\/your-health\/leaky-gut-symptoms)\n- [Covid Vaccine and Menstrual Cycle](https:\/\/www.healthywomen.org\/your-health\/prevention--screenings\/can-covid-vaccine-disrupt-menstrual-cycle)\n- [Pelvic Pain](https:\/\/www.healthywomen.org\/condition\/pelvic-pain)\n- [Sex and Vaginal Pain](https:\/\/www.healthywomen.org\/your-health\/sexual-health\/burning-during-sex)\n- [Perimenopause Weight Gain](https:\/\/www.healthywomen.org\/your-health\/menopause-aging-well\/the-secret-to-combating-perimenopause-weight-gain)\n- [How to Last Longer in Bed](https:\/\/www.healthywomen.org\/your-health\/sexual-health\/how-to-last-longer-in-bed)\n\n[Leslie McNabb](https:\/\/www.healthywomen.org\/u\/leslie-mcnabb)\n\nA former professional ballet dancer with over 25 years of experience in the health and wellness industry. As a Pilates Instructor (Pilates Mat & Pilates Apparatus) a Restorative Exercise Specialist, and NKT practitioner, I teach others how to be healthy and pain-free.\n\n[Full Bio](https:\/\/www.healthywomen.org\/u\/leslie-mcnabb)\n\n![](https:\/\/www.facebook.com\/tr?id=665612187801349&ev=PageView&noscript=1)","attrs_readable_markdown":"#### Q:\nI'm eight months pregnant, still active and want to get my body back in shape as soon as possible after giving birth. If I have a vaginal delivery, can I start exercising right away?\n\n#### A:\nYes and no. Many new mothers are in a rush to get their pre-baby body back quickly. It's important to be cleared for exercise by your doctor before starting an exercise program of cardiovascular or aerobic work, strength training and stretching. Your doctor may give this OK around six weeks after your baby's arrival, when your uterus and joint ligaments have returned to pre-pregnancy size and strength.\n\nThere are a few exercises you can do soon after delivery to help prepare your body for working out once you get clearance. Many doctors suggest starting pelvic-floor exercises (often called Kegels) as soon as the first week after delivery. If you had an episiotomy, a surgical cut to enlarge the vagina and aid birth, you may need to wait longer.\n\nDuring childbirth, your [pelvic floor](https:\/\/www.healthywomen.org\/your-health\/what-are-pelvic-floor-muscles), or Kegel, muscles stretch to make room for the baby's birth. Returning these muscles to their pre-baby tone will help you do more later and get your body back faster. Your pelvic floor muscles support the organs in your lower abdomen and help core function, spinal health and continence during high-impact activities such as running and jumping.\n\nYou can also do isometrics and small-range abdominal contractions to regain muscle strength. These exercises are also useful after cesarean-section deliveries; however, you should wait until your C-section incision heals and you have clearance from your doctor.\n\n**1 week after giving birth:**\n\n**Pelvic Floor Activation**  \n To activate your pelvic floor, imagine you are stopping the flow of urine. Hold muscles for 10 seconds (don't hold your breath) and slowly release. Do 20 holds 5 times a day. This exercise can be done while sitting or standing—even when nursing\\!\n\n**2 weeks after giving birth:**\n\n**Transverse Abdominal Exercise (sitting)**  \nSitting with your back supported, place your hand on your upper and lower abdominals. Inhale through the nose and exhale through the mouth with pursed lips a couple of times, breathing slowly and deeply. Breathe out and tighten your abdominal muscles by pulling your navel toward your spine. Sit tall; do not allow your shoulders to round forward. Hold for 30 seconds or less. Repeat 10 times.  \n![Transverse Abdominal Exercise (sitting)](https:\/\/www.healthywomen.org\/media-library\/transverse-abdominal-exercise-sitting.jpg?id=23459165&width=300&quality=70)\n\n**3 weeks after giving birth:**\n\n**Transverse Abdominal Exercise (side-lying)**  \nSame technique as above; perform exercise while lying on one side with legs slightly bent and holding a pillow between the knees. Support head with a pillow or a rolled up towel.  \n![Transverse Abdominal Exercise (side-lying)](https:\/\/www.healthywomen.org\/media-library\/transverse-abdominal-exercise-side-lying.jpg?id=23459166&width=350&quality=70)\n\n**Transverse Abdominal Exercise (on all fours)**  \nSame technique as above, on all fours with shoulders lined up over hands and hips over knees. Keep spine still as you pull your navel to your spine.  \n![Transverse Abdominal Exercise (on all fours)](https:\/\/www.healthywomen.org\/media-library\/transverse-abdominal-exercise-on-all-fours.jpg?id=23459167&width=300&quality=70)\n\n**Pelvic Tilts**   \nLie on your back with knees bent, feet resting on the floor and holding a pillow or a rolled up towel between the knees. Inhale through the nose and exhale through the mouth several times without changing the natural curve in the back. Breathe slowly and deeply. Then breathe out, tighten abdominal muscles, pulling the navel to the spine. With the navel pulled toward the spine, pull your lower abs in and flatten back by tilting your pelvis. Use your abs; do not push with your legs. Hold for 30 seconds; repeat 10 times.  \n![Pelvic Tilts](https:\/\/www.healthywomen.org\/media-library\/pelvic-tilts.jpg?id=23459168&width=300&quality=70)\n\n**4 weeks after giving birth:**\n\n**Leg Slides**   \nLie on your back and complete a pelvic tilt (see above). Keep abs tight and back lengthened along the ground; inhale and slide one leg out along the floor until fully extended if possible. Do not loosen abs or let your back leave the ground, even if you can't extend the leg fully. Exhale and slide leg back to start. Repeat 20 times on each leg.![Leg Slides](https:\/\/www.healthywomen.org\/media-library\/leg-slides.jpg?id=23459169&width=300&quality=70)\n\n**Head Lifts**   \n Lie on your back, knees bent, squeezing a pillow or a rolled up towel between your knees. Pull navel toward spine and complete a pelvic tilt (see above). Wrap hands around upper waist; squeeze hands together as if making a corset around your middle. Slowly lift head off the ground to look at your navel. Keep shoulders on ground. Work up to 2 sets of 10 repetitions.  \n![Head Lifts](https:\/\/www.healthywomen.org\/media-library\/head-lifts.jpg?id=23459170&width=300&quality=70)\n\nContinue to do these exercises until your six-week check-up. After your doctor clears you for full activity, use these exercises as a warm-up routine prior to more intense activities.","meta_canonical":null}

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Meta Title	Postpartum Exercises: When and How to Start - HealthyWomen
Meta Description	Q:I'm eight months pregnant, still active and want to get my body back in shape as soon as possible after giving birth. If I have a vaginal delivery, can I start exercising right away?A:Yes and no. Many new mothers are in a rush to get their pre-baby body back quickly. It's important to be cleared f...
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Boilerpipe Text	Q: I'm eight months pregnant, still active and want to get my body back in shape as soon as possible after giving birth. If I have a vaginal delivery, can I start exercising right away? A: Yes and no. Many new mothers are in a rush to get their pre-baby body back quickly. It's important to be cleared for exercise by your doctor before starting an exercise program of cardiovascular or aerobic work, strength training and stretching. Your doctor may give this OK around six weeks after your baby's arrival, when your uterus and joint ligaments have returned to pre-pregnancy size and strength. There are a few exercises you can do soon after delivery to help prepare your body for working out once you get clearance. Many doctors suggest starting pelvic-floor exercises (often called Kegels) as soon as the first week after delivery. If you had an episiotomy, a surgical cut to enlarge the vagina and aid birth, you may need to wait longer. During childbirth, your pelvic floor , or Kegel, muscles stretch to make room for the baby's birth. Returning these muscles to their pre-baby tone will help you do more later and get your body back faster. Your pelvic floor muscles support the organs in your lower abdomen and help core function, spinal health and continence during high-impact activities such as running and jumping. You can also do isometrics and small-range abdominal contractions to regain muscle strength. These exercises are also useful after cesarean-section deliveries; however, you should wait until your C-section incision heals and you have clearance from your doctor. 1 week after giving birth: Pelvic Floor Activation To activate your pelvic floor, imagine you are stopping the flow of urine. Hold muscles for 10 seconds (don't hold your breath) and slowly release. Do 20 holds 5 times a day. This exercise can be done while sitting or standing—even when nursing! 2 weeks after giving birth: Transverse Abdominal Exercise (sitting) Sitting with your back supported, place your hand on your upper and lower abdominals. Inhale through the nose and exhale through the mouth with pursed lips a couple of times, breathing slowly and deeply. Breathe out and tighten your abdominal muscles by pulling your navel toward your spine. Sit tall; do not allow your shoulders to round forward. Hold for 30 seconds or less. Repeat 10 times. 3 weeks after giving birth: Transverse Abdominal Exercise (side-lying) Same technique as above; perform exercise while lying on one side with legs slightly bent and holding a pillow between the knees. Support head with a pillow or a rolled up towel. Transverse Abdominal Exercise (on all fours) Same technique as above, on all fours with shoulders lined up over hands and hips over knees. Keep spine still as you pull your navel to your spine. Pelvic Tilts Lie on your back with knees bent, feet resting on the floor and holding a pillow or a rolled up towel between the knees. Inhale through the nose and exhale through the mouth several times without changing the natural curve in the back. Breathe slowly and deeply. Then breathe out, tighten abdominal muscles, pulling the navel to the spine. With the navel pulled toward the spine, pull your lower abs in and flatten back by tilting your pelvis. Use your abs; do not push with your legs. Hold for 30 seconds; repeat 10 times. 4 weeks after giving birth: Leg Slides Lie on your back and complete a pelvic tilt (see above). Keep abs tight and back lengthened along the ground; inhale and slide one leg out along the floor until fully extended if possible. Do not loosen abs or let your back leave the ground, even if you can't extend the leg fully. Exhale and slide leg back to start. Repeat 20 times on each leg. Head Lifts Lie on your back, knees bent, squeezing a pillow or a rolled up towel between your knees. Pull navel toward spine and complete a pelvic tilt (see above). Wrap hands around upper waist; squeeze hands together as if making a corset around your middle. Slowly lift head off the ground to look at your navel. Keep shoulders on ground. Work up to 2 sets of 10 repetitions. Continue to do these exercises until your six-week check-up. After your doctor clears you for full activity, use these exercises as a warm-up routine prior to more intense activities.
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As a Pilates Instructor (Pilates Mat & Pilates Apparatus) a Restorative Exercise Specialist, and NKT practitioner, I teach others how to be healthy and pain-free. [Full Bio](https://www.healthywomen.org/u/leslie-mcnabb) Learn about our [editorial policies](https://www.healthywomen.org/editorial-policy) 1. [Home](https://www.healthywomen.org/) \\| 2. [postpartum](https://www.healthywomen.org/tag/postpartum) \\| ![pregnant woman lifting weights](https://www.healthywomen.org/media-library/pregnant-woman-lifting-weights.jpg?id=29732747&width=1200&height=800&quality=70&coordinates=0%2C0%2C0%2C0) iStock.com/prostooleh # Postpartum Exercises: When and How to Start [Leslie McNabb](https://www.healthywomen.org/u/leslie-mcnabb) Sep 23, 2009 [Ask the Expert](https://www.healthywomen.org/ask-expert/) [postpartum](https://www.healthywomen.org/tag/postpartum) Medically Reviewed #### Q: I'm eight months pregnant, still active and want to get my body back in shape as soon as possible after giving birth. If I have a vaginal delivery, can I start exercising right away? #### A: Yes and no. Many new mothers are in a rush to get their pre-baby body back quickly. It's important to be cleared for exercise by your doctor before starting an exercise program of cardiovascular or aerobic work, strength training and stretching. Your doctor may give this OK around six weeks after your baby's arrival, when your uterus and joint ligaments have returned to pre-pregnancy size and strength. There are a few exercises you can do soon after delivery to help prepare your body for working out once you get clearance. Many doctors suggest starting pelvic-floor exercises (often called Kegels) as soon as the first week after delivery. If you had an episiotomy, a surgical cut to enlarge the vagina and aid birth, you may need to wait longer. During childbirth, your [pelvic floor](https://www.healthywomen.org/your-health/what-are-pelvic-floor-muscles), or Kegel, muscles stretch to make room for the baby's birth. Returning these muscles to their pre-baby tone will help you do more later and get your body back faster. Your pelvic floor muscles support the organs in your lower abdomen and help core function, spinal health and continence during high-impact activities such as running and jumping. You can also do isometrics and small-range abdominal contractions to regain muscle strength. These exercises are also useful after cesarean-section deliveries; however, you should wait until your C-section incision heals and you have clearance from your doctor. 1 week after giving birth: Pelvic Floor Activation To activate your pelvic floor, imagine you are stopping the flow of urine. Hold muscles for 10 seconds (don't hold your breath) and slowly release. Do 20 holds 5 times a day. This exercise can be done while sitting or standing—even when nursing\! Don't miss [![After a Stroke, 5 Implantable Defibrillators and a Heart Transplant, I’m Stronger than Ever](https://www.healthywomen.org/media-library/image.png?id=65444349&width=700&height=466&quality=70&coordinates=0%2C17%2C0%2C17)](https://www.healthywomen.org/real-women-real-stories/hypertrophic-cardiomyopathy) ### [After a Stroke, 5 Implantable Defibrillators and a Heart Transplant, I’m Stronger than Ever](https://www.healthywomen.org/real-women-real-stories/hypertrophic-cardiomyopathy) [![Cazandra MacDonald](https://www.healthywomen.org/media-library/cazandra-macdonald.jpg?id=65322129&width=700&height=466&quality=70&coordinates=0%2C27%2C0%2C27)](https://www.healthywomen.org/real-women-real-stories/doctors-told-me-there-was-nothing-they-could-do-for-my-chronic-pain) ### [Doctors Told Me There Was Nothing They Could Do for My Chronic Pain. They Were Wrong.](https://www.healthywomen.org/real-women-real-stories/doctors-told-me-there-was-nothing-they-could-do-for-my-chronic-pain) 2 weeks after giving birth: Transverse Abdominal Exercise (sitting) Sitting with your back supported, place your hand on your upper and lower abdominals. Inhale through the nose and exhale through the mouth with pursed lips a couple of times, breathing slowly and deeply. Breathe out and tighten your abdominal muscles by pulling your navel toward your spine. Sit tall; do not allow your shoulders to round forward. Hold for 30 seconds or less. Repeat 10 times. ![Transverse Abdominal Exercise (sitting)](https://www.healthywomen.org/media-library/transverse-abdominal-exercise-sitting.jpg?id=23459165&width=300&quality=70) 3 weeks after giving birth: Transverse Abdominal Exercise (side-lying) Same technique as above; perform exercise while lying on one side with legs slightly bent and holding a pillow between the knees. Support head with a pillow or a rolled up towel. ![Transverse Abdominal Exercise (side-lying)](https://www.healthywomen.org/media-library/transverse-abdominal-exercise-side-lying.jpg?id=23459166&width=350&quality=70) Transverse Abdominal Exercise (on all fours) Same technique as above, on all fours with shoulders lined up over hands and hips over knees. Keep spine still as you pull your navel to your spine. ![Transverse Abdominal Exercise (on all fours)](https://www.healthywomen.org/media-library/transverse-abdominal-exercise-on-all-fours.jpg?id=23459167&width=300&quality=70) Pelvic Tilts Lie on your back with knees bent, feet resting on the floor and holding a pillow or a rolled up towel between the knees. Inhale through the nose and exhale through the mouth several times without changing the natural curve in the back. Breathe slowly and deeply. Then breathe out, tighten abdominal muscles, pulling the navel to the spine. With the navel pulled toward the spine, pull your lower abs in and flatten back by tilting your pelvis. Use your abs; do not push with your legs. Hold for 30 seconds; repeat 10 times. ![Pelvic Tilts](https://www.healthywomen.org/media-library/pelvic-tilts.jpg?id=23459168&width=300&quality=70) 4 weeks after giving birth: Leg Slides Lie on your back and complete a pelvic tilt (see above). Keep abs tight and back lengthened along the ground; inhale and slide one leg out along the floor until fully extended if possible. Do not loosen abs or let your back leave the ground, even if you can't extend the leg fully. Exhale and slide leg back to start. Repeat 20 times on each leg.![Leg Slides](https://www.healthywomen.org/media-library/leg-slides.jpg?id=23459169&width=300&quality=70) Head Lifts Lie on your back, knees bent, squeezing a pillow or a rolled up towel between your knees. Pull navel toward spine and complete a pelvic tilt (see above). Wrap hands around upper waist; squeeze hands together as if making a corset around your middle. Slowly lift head off the ground to look at your navel. Keep shoulders on ground. Work up to 2 sets of 10 repetitions. ![Head Lifts](https://www.healthywomen.org/media-library/head-lifts.jpg?id=23459170&width=300&quality=70) Continue to do these exercises until your six-week check-up. After your doctor clears you for full activity, use these exercises as a warm-up routine prior to more intense activities. From Your Site Articles - [How to Strengthen Your Pelvic Floor Without Kegels - HealthyWomen ›](https://www.healthywomen.org/your-health/your-body/how-strengthen-your-pelvic-floor-without-kegels) You might be interested in [![Delivery room sign](https://www.healthywomen.org/media-library/delivery-room-sign.jpg?id=53502465&width=300&height=200&quality=70&coordinates=0%2C0%2C0%2C0)](https://www.healthywomen.org/your-health/postpartum-hemorrhage) ### [Postpartum Hemorrhage Is a Deadly Problem](https://www.healthywomen.org/your-health/postpartum-hemorrhage) [![new born baby hand hold mum index finger](https://www.healthywomen.org/media-library/new-born-baby-hand-hold-mum-index-finger.jpg?id=32106904&width=300&height=200&quality=70&coordinates=0%2C0%2C0%2C0)](https://www.healthywomen.org/your-health/us-increase-your-risk-of-preterm-birth) ### [Can Living in the U.S. Increase Your Risk of Preterm Birth?](https://www.healthywomen.org/your-health/us-increase-your-risk-of-preterm-birth) [![Tired new mother holding her baby](https://www.healthywomen.org/media-library/tired-new-mother-holding-her-baby.jpg?id=27946464&width=300&height=200&quality=70&coordinates=0%2C0%2C0%2C0)](https://www.healthywomen.org/created-with-support/is-anyone-checking-on-new-moms) ### [New Moms Are Busy Checking on Their Babies. But Is Anyone Checking on Them?](https://www.healthywomen.org/created-with-support/is-anyone-checking-on-new-moms) [![Jasmine C.](https://www.healthywomen.org/media-library/jasmine-c.jpg?id=27108583&width=300&height=200&quality=70&coordinates=0%2C0%2C0%2C0)](https://www.healthywomen.org/real-women-real-stories/when-postpartum-depression-hit) ### [When Postpartum Depression Hit, I Heard Only the Lies My Depression Told Me](https://www.healthywomen.org/real-women-real-stories/when-postpartum-depression-hit) [![Miriam McDonald ](https://www.healthywomen.org/media-library/miriam-mcdonald.jpg?id=27082981&width=300&height=200&quality=70&coordinates=0%2C181%2C0%2C619)](https://www.healthywomen.org/your-health/pregnancy--postpartum/insurer-makes-hard-get-drug-postpartum-depression) ### [Women Say California Insurer Makes It Too Hard to Get Drug for Postpartum Depression](https://www.healthywomen.org/your-health/pregnancy--postpartum/insurer-makes-hard-get-drug-postpartum-depression) [![My Journey From the NICU to Postpartum Depression and Back to Health](https://www.healthywomen.org/media-library/my-journey-from-the-nicu-to-postpartum-depression-and-back-to-health.jpg?id=23436323&width=300&quality=70)](https://www.healthywomen.org/real-women-real-stories/my-journey-nicu-postpartum-depression-and-back-health) ### [My Journey From the NICU to Postpartum Depression and Back to Health](https://www.healthywomen.org/real-women-real-stories/my-journey-nicu-postpartum-depression-and-back-health) [Trending Topics](https://www.healthywomen.org/popular/) - [Sharp Pain in Left Breast](https://www.healthywomen.org/your-health/your-body/pain-your-left-boob-means) - [Signs of a Stroke](https://www.healthywomen.org/your-health/smelling-burnt-toast-having-stroke) - [Top 10 Sex Tips](https://www.healthywomen.org/your-health/sexual-health/10-sex-tips-you-need) - [Leaky Gut](https://www.healthywomen.org/your-health/leaky-gut-symptoms) - [Covid Vaccine and Menstrual Cycle](https://www.healthywomen.org/your-health/prevention--screenings/can-covid-vaccine-disrupt-menstrual-cycle) - [Pelvic Pain](https://www.healthywomen.org/condition/pelvic-pain) - [Sex and Vaginal Pain](https://www.healthywomen.org/your-health/sexual-health/burning-during-sex) - [Perimenopause Weight Gain](https://www.healthywomen.org/your-health/menopause-aging-well/the-secret-to-combating-perimenopause-weight-gain) - [How to Last Longer in Bed](https://www.healthywomen.org/your-health/sexual-health/how-to-last-longer-in-bed) [Leslie McNabb](https://www.healthywomen.org/u/leslie-mcnabb) A former professional ballet dancer with over 25 years of experience in the health and wellness industry. As a Pilates Instructor (Pilates Mat & Pilates Apparatus) a Restorative Exercise Specialist, and NKT practitioner, I teach others how to be healthy and pain-free. [Full Bio](https://www.healthywomen.org/u/leslie-mcnabb) ![](https://www.facebook.com/tr?id=665612187801349&ev=PageView&noscript=1)
Readable Markdown	#### Q: I'm eight months pregnant, still active and want to get my body back in shape as soon as possible after giving birth. If I have a vaginal delivery, can I start exercising right away? #### A: Yes and no. Many new mothers are in a rush to get their pre-baby body back quickly. It's important to be cleared for exercise by your doctor before starting an exercise program of cardiovascular or aerobic work, strength training and stretching. Your doctor may give this OK around six weeks after your baby's arrival, when your uterus and joint ligaments have returned to pre-pregnancy size and strength. There are a few exercises you can do soon after delivery to help prepare your body for working out once you get clearance. Many doctors suggest starting pelvic-floor exercises (often called Kegels) as soon as the first week after delivery. If you had an episiotomy, a surgical cut to enlarge the vagina and aid birth, you may need to wait longer. During childbirth, your [pelvic floor](https://www.healthywomen.org/your-health/what-are-pelvic-floor-muscles), or Kegel, muscles stretch to make room for the baby's birth. Returning these muscles to their pre-baby tone will help you do more later and get your body back faster. Your pelvic floor muscles support the organs in your lower abdomen and help core function, spinal health and continence during high-impact activities such as running and jumping. You can also do isometrics and small-range abdominal contractions to regain muscle strength. These exercises are also useful after cesarean-section deliveries; however, you should wait until your C-section incision heals and you have clearance from your doctor. 1 week after giving birth: Pelvic Floor Activation To activate your pelvic floor, imagine you are stopping the flow of urine. Hold muscles for 10 seconds (don't hold your breath) and slowly release. Do 20 holds 5 times a day. This exercise can be done while sitting or standing—even when nursing\! 2 weeks after giving birth: Transverse Abdominal Exercise (sitting) Sitting with your back supported, place your hand on your upper and lower abdominals. Inhale through the nose and exhale through the mouth with pursed lips a couple of times, breathing slowly and deeply. Breathe out and tighten your abdominal muscles by pulling your navel toward your spine. Sit tall; do not allow your shoulders to round forward. Hold for 30 seconds or less. Repeat 10 times. ![Transverse Abdominal Exercise (sitting)](https://www.healthywomen.org/media-library/transverse-abdominal-exercise-sitting.jpg?id=23459165&width=300&quality=70) 3 weeks after giving birth: Transverse Abdominal Exercise (side-lying) Same technique as above; perform exercise while lying on one side with legs slightly bent and holding a pillow between the knees. Support head with a pillow or a rolled up towel. ![Transverse Abdominal Exercise (side-lying)](https://www.healthywomen.org/media-library/transverse-abdominal-exercise-side-lying.jpg?id=23459166&width=350&quality=70) Transverse Abdominal Exercise (on all fours) Same technique as above, on all fours with shoulders lined up over hands and hips over knees. Keep spine still as you pull your navel to your spine. ![Transverse Abdominal Exercise (on all fours)](https://www.healthywomen.org/media-library/transverse-abdominal-exercise-on-all-fours.jpg?id=23459167&width=300&quality=70) Pelvic Tilts Lie on your back with knees bent, feet resting on the floor and holding a pillow or a rolled up towel between the knees. Inhale through the nose and exhale through the mouth several times without changing the natural curve in the back. Breathe slowly and deeply. Then breathe out, tighten abdominal muscles, pulling the navel to the spine. With the navel pulled toward the spine, pull your lower abs in and flatten back by tilting your pelvis. Use your abs; do not push with your legs. Hold for 30 seconds; repeat 10 times. ![Pelvic Tilts](https://www.healthywomen.org/media-library/pelvic-tilts.jpg?id=23459168&width=300&quality=70) 4 weeks after giving birth: Leg Slides Lie on your back and complete a pelvic tilt (see above). Keep abs tight and back lengthened along the ground; inhale and slide one leg out along the floor until fully extended if possible. Do not loosen abs or let your back leave the ground, even if you can't extend the leg fully. Exhale and slide leg back to start. Repeat 20 times on each leg.![Leg Slides](https://www.healthywomen.org/media-library/leg-slides.jpg?id=23459169&width=300&quality=70) Head Lifts Lie on your back, knees bent, squeezing a pillow or a rolled up towel between your knees. Pull navel toward spine and complete a pelvic tilt (see above). Wrap hands around upper waist; squeeze hands together as if making a corset around your middle. Slowly lift head off the ground to look at your navel. Keep shoulders on ground. Work up to 2 sets of 10 repetitions. ![Head Lifts](https://www.healthywomen.org/media-library/head-lifts.jpg?id=23459170&width=300&quality=70) Continue to do these exercises until your six-week check-up. After your doctor clears you for full activity, use these exercises as a warm-up routine prior to more intense activities.
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