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| Meta Title | Postpartum Workouts: When Can You Exercise After Birth? Plus, How to Get Started | The Output by Peloton |
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| Boilerpipe Text | Everything changes after giving birth, from the amount of sleep you get (a little) to the loads of laundry you do in a week (a lot). Another thing thatâll change: your body, which has already undergone a major transition over the past nine months. It may take six weeks, or it may take six months, but eventually, youâll get the hang of your ânew normalâ and feel ready to restart your exercise routine with postpartum workouts.
Discover more ways to reach your goals with Peloton
Like everything else, your workouts will be different than they were pre-
pregnancy
, especially at the start. Youâll need to stay patient with your progressâand maybe even redefine what âprogressâ looks like to youâand learn to tune into your body to know what it needs in the moment. But that certainly doesnât mean you canât come back stronger than ever.Â
We turned to Peloton instructor (and mom)
Robin ArzĂłn
and
Heather Irobunda, MD
, board-certified OB-GYN and
Peloton Health & Wellness Advisory Council
member, to learn more about the benefits of postpartum workouts, as well as guidance on when you can start working out after giving birth and other helpful postpartum workout tips.
Benefits of Postpartum Workouts
First, letâs get one thing straight: The goal of any postpartum workout is not to âget your body backâ or âbounce backâ in any way. Your mental and physical health are so much more valuable than a number on a scale or the way your clothes fit. Rather, with the right mindset, your postpartum workouts can make you a stronger person
and
a stronger parent.Â
With that in mind, the benefits of postpartum workouts include:
Increased abdominal strength:
Postpartum exercise helps strengthen your abdominal muscles, notes the
American College of Obstetricians and Gynecologists
(ACOG), which have been stretched and pulled apart during pregnancy.
Boosted energy levels:
Exercise
increases energy
âsomething every parent can get behind. Similarly,
multiple studies
have found that exercise improves sleep quality or duration, making a strong argument that sleep-deprived new parents can benefit from prioritizing movement.
Improved mental health:
Postpartum workouts can also do wonders for your mental health. Research has found exercise is effective in reducing symptoms of
postpartum depression
and
stress
.Â
More me-time:
Carving out time to exerciseâeven if itâs
just 10 minutes
âalso helps you take time for yourself, prioritizing your own needs and alone time. Exercise just might be the mental reset you need during a difficult day juggling all your responsibilities.
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Getting Started with Postpartum Workouts: When and How to Begin
First and most importantly: Your doctor is ultimately the final word on when you can start working out postpartum, so talk to them first about your timeline. Every personâs recovery will be different, so donât rush back into your workouts before youâre really and truly ready.Â
With that in mind, hereâs what experts and medical professionals want you to know before starting your postpartum workouts:
1. In General, Wait Six Weeks After Delivery Before Resuming Intense ExerciseÂ
âWe usually recommend waiting at least six weeks before starting any intense physical training after a vaginal or cesarean birth,â Dr. Irobunda says. âThis gives your body enough time to recover after the birth. Especially with C-sections or deliveries that resulted in vaginal tears, we want to give time for those to heal properly before starting intense physical activity.âÂ
But of course, everybody and every situation is differentâso check in with your doctor about whether or not that time frame is appropriate for you specifically.
2. Pay Attention to Your Pelvic Floor and Abdominal Muscles
Before you do anything else, youâll want to understand the importance of your pelvic floor. Your
pelvic floor
is a group of muscles that rest between your pubic bone and your tailbone. They support the major organs in your pelvis (think: your bladder, uterus, bowels, and more), stabilizing them and keeping them in place as you move around.Â
You can thank the pelvic floor for being able to hold your pee until you reach a toilet and for boosting blood flow to assist contractions during sex or childbirth. (So yes, itâs pretty crucial.) During pregnancy, your pelvic floor muscles are working overtime to support the child growing inside of youâand once youâve given birth, theyâre stretched and weakened.Â
Your ab muscles also get stretched during pregnancy. In some cases, your rectus abdominis muscles (aka your six-pack ab muscles) may separate during the postpartum period, a condition known as
diastasis recti
that can cause symptoms such as coning when you flex your abs, pain during sex, lower back pain, incontinence, and general weakness in your core.
Talk to your doctor if you experience any signs of pelvic floor dysfunction (like pelvic pain or incontinence) or diastasis recti (like pain, softness around your belly button, or difficulty lifting objects).Â
3. Consider Your Delivery Method
Your delivery method impacts when and how you should start your postpartum workout plan. If you delivered vaginally and had a healthy pregnancy, you can start gentle movement again a few days after birth (or whenever youâre up for it), according to
ACOG
. Starting with
pelvic floor exercises
is a good place to begin, since vaginal delivery puts pressure on the pelvic floor and youâll need to strengthen those muscles in response. Prioritizing the pelvic floor muscles can also help with common post-birth symptoms, like incontinence.
If you had a C-section, youâll need more time for recovery. (Youâve just had a major surgery, after all.) Work together with your doctor to map out the right exercise timeline for you. You likely wonât be able to
lift anything
heavy for several weeks. And, again, because a C-section is a major abdominal surgery, youâll have to stay away from intense core exercises such as weighted crunches, Russian twists, or woodchops. Consider working with a physical therapist to rebuild your core strength gradually and safely. And as with after a vaginal delivery, youâll also need to prioritize pelvic floor exercises.
4. Check In with Your Body and Mind First
So, how do you know when youâre ready to exercise? The key is listening to your body and your mind. Once your doctor gives you the OK, ask yourself the following questions before starting your postpartum workouts:
Are you excited and eager?
If youâre genuinely looking forward to
restarting your workout routine
, consider that a great sign itâs time to begin. On the other hand, if youâre feeling overwhelmed or have a sense of dread at the thought of unrolling your yoga mat or starting a
walking workout
, give yourself grace and a little more time.
Do you feel rested enough?
We get itâthatâs probably not a question to ask new parents. However, if youâre feeling totally drained and the idea of a
20-minute workout
seems impossible, you may benefit more from resting than from pushing through.
Do you have a support system in place?
Whether itâs a partner who can watch the baby by themselves for an hour or a childcare provider who comes a few times a week, having a strong support system is key in managing the logistics of working out in your new everyday. A support systemâespecially other parentsâcan also sympathize with you or offer advice about fitting in postpartum workouts.
Do you feel emotionally strong?
Having a baby is a whirlwind of emotions, even without the hormonal changes your body is going through. Youâre likely to face challenges, physical discomfort, self-doubt, and fatigue when you restart your workouts. Being in a stable place emotionally will help you view these workouts as uplifting instead of beating you down. You also may experience
postpartum mood disorders
; if thatâs the case, be honest with your healthcare provider about what youâre feeling and what feels doable in your current state. Youâre never alone, and your practitioner can recommend treatments and lifestyle changes to help you cope and feel better.Â
5. Know the Signs You May Need More Time to Recover
You may be excited and eager to start your postpartum workouts, but sometimes, your body has other plans. Keep an eye out for these signs that you need a little more time before making postpartum exercise a part of your routine:
Pain:
If any workouts or exercises cause intense, sharp, or persistent pain (especially if itâs in the abdominal or pelvic regions), stop immediately and consult your medical professional.
Bleeding:
Bleeding may be a sign that your body isnât 100 percent healed. Talk to your doctor about what bleeding is or isnât normal post-birth.Â
Diastasis recti:
Diastasis recti looks like a visible ridge running straight down the middle of your stomach, paired with a feeling of weakness in the core. If you experience that or other symptoms, talk to your provider to make sure youâre performing the
right movements
to fix it.
Stefan Tomic / E+ via Getty Images
Postpartum Exercises to Avoid or Approach Carefully
Whether you delivered vaginally or via C-section, your body underwent a major feat during birth. With that in mind, youâll need to avoid or be wary of certain exercises when youâre restarting your fitness routine.Â
First, ease into anything thatâs high-intensity or high-impact in nature. Nowâs not the time to dive headfirst into a new boxing class, a half-marathon training program, or a heavy lifting routine. Be cautious when approaching abdominal exercises, tooâyour abs have been put to the limit throughout pregnancy, after all.
Finally, one more big thing to consider: Itâs smart to work with a personal trainer or fitness specialist whoâs a postnatal fitness specialist, a womenâs fitness specialist, or has a similar certification. Theyâll have the expert knowledge to guide you through safe, effective postpartum exercises. And as always, check in with your OB-GYN with any questions.
Postpartum Exercises to Consider
Once youâre ready to ease back into exercise, where should you begin? In general, Dr. Irobunda recommends low-impact activitiesâsuch as walking, barre, Pilates, and yogaâfor new parents. In the first year after having a baby, she also recommends focusing on postpartum exercises that
engage your core
and pelvic floor muscles (such as
Pelotonâs core strength classes
or, once again, modalities like Pilates and barre). But as long as youâre doing something active, your body and mind will benefit, Dr. Irobunda notes.
Want a few moves to get started with? The following postpartum exercises are safe and effective picks to add to your fitness routine:
1. Diaphragmatic Breathing
Yes, breathing can be an exercise. Diaphragmatic breathing improves core stability and strengthens pelvic floor muscles.Â
Lie on your back with your hand on your stomach and your lower back pressed into the ground.
Practice inhaling deeply, filling up your chest and stomach so that they visibly rise; during the inhale, your pelvic floor will naturally relax.
Exhale slowly and with control, pulling your navel toward your spine and feeling your pelvic floor contract.Â
2.
Dead Bug
Another core stabilizing exercise, the dead bug is great for all levels of fitness. Focus on keeping your lower back pressed into the ground.Â
Lying on your back, raise both arms toward the ceiling and lift your knees over your hips in a tabletop position.
Slowly lower your right arm and your left heel to the ground at the same time, then lift back to your starting position.
Alternate sides, and if youâre feeling good, progress this move by straightening your legs.
3.
Glute Bridge
Strengthen your core, hamstrings, and glutes in one go with a
glute bridge
. Want to ramp it up a bit? Place your heels on a stability ball to challenge yourself even further.
Lie on your back with feet flat on the ground and knees bent at 90 degrees.
Engage your glutes and core, then drive your heels into the ground and lift your hips toward the ceiling.
Hold this position for a breath, then lower with control.
4.
Bird Dog
This core move challenges your balance and encourages you to use your core to stabilize your body. Think about lengthening your arms and legs as long as possible, really reaching toward the walls in front of and behind you.
Start in a table-top position on all fours, shoulders stacked or wrists and hips stacked over knees.
Slowly reach your left arm forward and right heel behind you while keeping both hips and shoulders square toward the floor.
Hold, then bring your left elbow and right knee back into the table-top position. Repeat on the opposite side.
Postpartum Exercise Guidelines
ACOG recommends staying active for 20â30 minutes a day, aiming for 150 minutes of moderate-intensity exercise per week (and yes, you can
break that down
into 10-minute chunks to make regular movement more manageable).Â
That said, know that âstaying activeâ doesnât translate to âcrushing hardcore workouts.â Being active could be as simple as taking a walk, gardening, or standing and rocking your baby to sleep.Â
Remember, too, that gentle postpartum workouts are crucial in the beginning. âDuring the postpartum recovery period, we need to slow down so we can speed up,â Robin says. âPressing the pause button and easing back into movement is a key part of the journey.â
Go at your own speed and, as always, follow your doctorâs unique guidance.
Other Things to Keep in Mind When Easing Back Into Fitness
Your postpartum journey isnât going to be linear. There will be bumps and obstacles in the way, but knowing how to navigate those challenges can help you reach your goals and feel strong.
Here are a few things to consider as you ease back into your postpartum fitness routine:
Know That Your Workout Routine May Look Different
You might have been a
cycling regular
in the past who racked up five classes a week. But chances are, all those available windows of free time are gone, and you
might feel guilty
about not being able to upkeep your pre-parenthood cadence. Dr. Irobundaâs advice? Embrace what you
can
do and know that itâs enough.
âAny sort of physical activity you can do regularly will
help you manage stress
âit can be low or high intensity,â Dr. Irobunda says. âAdditionally,
meditation
and yoga can do wonders for helping with mindfulness, which can help to manage all the stress associated with the ups and downs of having a new baby.
After Robinâs daughter Athena was born, she decided to focus on consistency over intensity. âI prioritized rebuilding my core and my pelvic floor,â she says.
Consider That Exercise May Feel Different, Too
As you ramp up your workouts from gentle exercises to active training, know that it will take several months to hit your stride. âIt can be very hard after childbirth to feel like you will be able to accomplish the same physical achievements as before,â Dr. Irobunda says, âbut understand that your body just performed one of the most challenging and amazing feats possible: creating another human!â
When starting postpartum exercise, embrace modifications and prioritize proper rest. âUnderstanding that you may need more
rest days
in your routine in the postpartum period is key,â Dr. Irobunda adds. âYou may also want to incorporate more stretching and yoga into your workout routine as ways to be active without intense physical exertion.â
Remember to Give Yourself Grace and Listen to Your Body
Raising a child is one of the most rewarding (and challenging) things youâll ever do. The unconditional love you feel for them is something that canât adequately be put into words. But donât forget to focus on yourself, tooâremember, self-care is never selfish.Â
You may need to squeeze short workouts in during nap times throughout the day, go for walks while pushing a stroller, or hop on your
bike
in the evening after your little one has gone to bed, but do what you can to schedule time for you. And if you miss a day, know that thatâs absolutely OK.
âIf you find that you donât feel up to it because of exhaustion,
listen to your body
,â Dr. Irobunda advises. âGive yourself grace during this period; you are caring for another person who completely relies on you for everything. If you canât fit that workout in today, there is always tomorrow.â
How Long Will It Take to Return to Pre-Pregnancy Fitness Levels?
Thereâs no
one
true guideline for how long itâll take a new parent to return to their pre-pregnancy fitness levels, as there are simply too many variables to consider. Your postpartum workouts will vary based on your delivery, your medical needs, your childcare support, and your new priorities, which (understandably!) may have shifted. As much as weâd love to say youâll be back to lifting your usual weights or running your normal paces within so-and-so months, that would be irresponsible and wouldnât apply to everyone equally.
However, consistency will be the most important factor in reaching your postpartum workout goals, whatever they are. With a
regular workout routine
, your strength and cardio fitness levels can return to pre-pregnancy levels, or even reach new heights. (Carrying a baby in your arms is essentially an around-the-clock upper body class, after all!) No matter what, know that your postpartum workout routine is still benefiting you and your entire family by making you stronger from the inside out.Â
The Takeaway
While the postpartum exercise journey is different for every new parent, slow and steady progress will help you be strong for your family. You may be tempted to get started as soon as possible and hit the ground running (literally), but in the long run, youâll be better served by waiting until youâre physically and mentally ready to commit to a consistent workout routine.Â
When youâre ready to start exercising more regularly, a great place to get started is by exploring the
postpartum workouts
available on the
Peloton App
. That said, lean on experts and professionals (like your OB-GYN or personal trainers with pregnancy-related certifications) to be smart, strategic, and safe with your new postpartum workout plan. Your body has been through a lot (to put it mildly), and you deserve all the grace in the world during this period of transition and adjustment.
âListen to your body, honor where itâs at, and give yourself grace throughout this process,â Robin says. âYou just grew and birthed a whole new human, after all!â
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately. |
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# The Best Postpartum Workouts to Ease Back Into Fitness
Your workouts may be different now, but you can come back stronger than ever in your own time.
By Amy Gurvitz , Team Pelotonâ˘Updated March 21, 2024
Share:
[In this article](https://www.onepeloton.com/blog/postpartum-fitness)
- [Benefits of Postpartum Workouts](https://www.onepeloton.com/blog/#article-content-block-4)
- [Getting Started with Postpartum Workouts: When and How to Begin](https://www.onepeloton.com/blog/#article-content-block-9)
- [Postpartum Exercises to Avoid or Approach Carefully](https://www.onepeloton.com/blog/#article-content-block-30)
- [Postpartum Exercises to Consider](https://www.onepeloton.com/blog/#article-content-block-34)
- [Postpartum Exercise Guidelines](https://www.onepeloton.com/blog/#article-content-block-51)
- [Other Things to Keep in Mind When Easing Back Into Fitness](https://www.onepeloton.com/blog/#article-content-block-56)
- [How Long Will It Take to Return to Pre-Pregnancy Fitness Levels?](https://www.onepeloton.com/blog/#article-content-block-70)
- [The Takeaway](https://www.onepeloton.com/blog/#article-content-block-73)
***
Everything changes after giving birth, from the amount of sleep you get (a little) to the loads of laundry you do in a week (a lot). Another thing thatâll change: your body, which has already undergone a major transition over the past nine months. It may take six weeks, or it may take six months, but eventually, youâll get the hang of your ânew normalâ and feel ready to restart your exercise routine with postpartum workouts.
### Discover more ways to reach your goals with Peloton
[ Get stronger](https://www.onepeloton.com/get-stronger)
[ Improve endurance](https://www.onepeloton.com/improve-endurance)
[ Support weight goals](https://www.onepeloton.com/support-weight-goals)
[ Healthy aging](https://www.onepeloton.com/healthy-aging)
[ Build a routine](https://www.onepeloton.com/build-a-routine)
Like everything else, your workouts will be different than they were pre-[pregnancy](https://www.onepeloton.com/blog/exercise-during-pregnancy), especially at the start. Youâll need to stay patient with your progressâand maybe even redefine what âprogressâ looks like to youâand learn to tune into your body to know what it needs in the moment. But that certainly doesnât mean you canât come back stronger than ever.
We turned to Peloton instructor (and mom) [Robin ArzĂłn](https://www.onepeloton.com/instructors/robin) and [Heather Irobunda, MD](https://www.nychealthandhospitals.org/doctors/irobunda-heather), board-certified OB-GYN and [Peloton Health & Wellness Advisory Council](https://www.onepeloton.com/blog/peloton-health-wellness-advisory-council) member, to learn more about the benefits of postpartum workouts, as well as guidance on when you can start working out after giving birth and other helpful postpartum workout tips.
## Benefits of Postpartum Workouts
First, letâs get one thing straight: The goal of any postpartum workout is not to âget your body backâ or âbounce backâ in any way. Your mental and physical health are so much more valuable than a number on a scale or the way your clothes fit. Rather, with the right mindset, your postpartum workouts can make you a stronger person *and* a stronger parent.
With that in mind, the benefits of postpartum workouts include:
- **Increased abdominal strength:** Postpartum exercise helps strengthen your abdominal muscles, notes the [American College of Obstetricians and Gynecologists](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy) (ACOG), which have been stretched and pulled apart during pregnancy.
- **Boosted energy levels:** Exercise [increases energy](https://www.onepeloton.com/blog/how-to-get-more-energy)âsomething every parent can get behind. Similarly, [multiple studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214) have found that exercise improves sleep quality or duration, making a strong argument that sleep-deprived new parents can benefit from prioritizing movement.
- **Improved mental health:** Postpartum workouts can also do wonders for your mental health. Research has found exercise is effective in reducing symptoms of [postpartum depression](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8698776) and [stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452).
- **More me-time:** Carving out time to exerciseâeven if itâs [just 10 minutes](https://www.onepeloton.com/blog/how-long-should-a-workout-be)âalso helps you take time for yourself, prioritizing your own needs and alone time. Exercise just might be the mental reset you need during a difficult day juggling all your responsibilities.
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## Getting Started with Postpartum Workouts: When and How to Begin
First and most importantly: Your doctor is ultimately the final word on when you can start working out postpartum, so talk to them first about your timeline. Every personâs recovery will be different, so donât rush back into your workouts before youâre really and truly ready.
With that in mind, hereâs what experts and medical professionals want you to know before starting your postpartum workouts:
### 1\. In General, Wait Six Weeks After Delivery Before Resuming Intense Exercise
âWe usually recommend waiting at least six weeks before starting any intense physical training after a vaginal or cesarean birth,â Dr. Irobunda says. âThis gives your body enough time to recover after the birth. Especially with C-sections or deliveries that resulted in vaginal tears, we want to give time for those to heal properly before starting intense physical activity.â
But of course, everybody and every situation is differentâso check in with your doctor about whether or not that time frame is appropriate for you specifically.
### 2\. Pay Attention to Your Pelvic Floor and Abdominal Muscles
Before you do anything else, youâll want to understand the importance of your pelvic floor. Your [pelvic floor](https://www.onepeloton.com/blog/pelvic-floor-explained) is a group of muscles that rest between your pubic bone and your tailbone. They support the major organs in your pelvis (think: your bladder, uterus, bowels, and more), stabilizing them and keeping them in place as you move around.
You can thank the pelvic floor for being able to hold your pee until you reach a toilet and for boosting blood flow to assist contractions during sex or childbirth. (So yes, itâs pretty crucial.) During pregnancy, your pelvic floor muscles are working overtime to support the child growing inside of youâand once youâve given birth, theyâre stretched and weakened.
Your ab muscles also get stretched during pregnancy. In some cases, your rectus abdominis muscles (aka your six-pack ab muscles) may separate during the postpartum period, a condition known as [diastasis recti](https://medlineplus.gov/ency/article/001602.htm) that can cause symptoms such as coning when you flex your abs, pain during sex, lower back pain, incontinence, and general weakness in your core.
Talk to your doctor if you experience any signs of pelvic floor dysfunction (like pelvic pain or incontinence) or diastasis recti (like pain, softness around your belly button, or difficulty lifting objects).
### 3\. Consider Your Delivery Method
Your delivery method impacts when and how you should start your postpartum workout plan. If you delivered vaginally and had a healthy pregnancy, you can start gentle movement again a few days after birth (or whenever youâre up for it), according to [ACOG](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy). Starting with [pelvic floor exercises](https://medlineplus.gov/ency/article/003975.htm) is a good place to begin, since vaginal delivery puts pressure on the pelvic floor and youâll need to strengthen those muscles in response. Prioritizing the pelvic floor muscles can also help with common post-birth symptoms, like incontinence.
If you had a C-section, youâll need more time for recovery. (Youâve just had a major surgery, after all.) Work together with your doctor to map out the right exercise timeline for you. You likely wonât be able to [lift anything](https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/c-section-recovery/art-20047310) heavy for several weeks. And, again, because a C-section is a major abdominal surgery, youâll have to stay away from intense core exercises such as weighted crunches, Russian twists, or woodchops. Consider working with a physical therapist to rebuild your core strength gradually and safely. And as with after a vaginal delivery, youâll also need to prioritize pelvic floor exercises.
### 4\. Check In with Your Body and Mind First
So, how do you know when youâre ready to exercise? The key is listening to your body and your mind. Once your doctor gives you the OK, ask yourself the following questions before starting your postpartum workouts:
- **Are you excited and eager?** If youâre genuinely looking forward to [restarting your workout routine](https://www.onepeloton.com/blog/start-working-out), consider that a great sign itâs time to begin. On the other hand, if youâre feeling overwhelmed or have a sense of dread at the thought of unrolling your yoga mat or starting a [walking workout](https://www.onepeloton.com/blog/walking-workout), give yourself grace and a little more time.
- **Do you feel rested enough?** We get itâthatâs probably not a question to ask new parents. However, if youâre feeling totally drained and the idea of a [20-minute workout](https://www.onepeloton.com/blog/20-minute-workout) seems impossible, you may benefit more from resting than from pushing through.
- **Do you have a support system in place?** Whether itâs a partner who can watch the baby by themselves for an hour or a childcare provider who comes a few times a week, having a strong support system is key in managing the logistics of working out in your new everyday. A support systemâespecially other parentsâcan also sympathize with you or offer advice about fitting in postpartum workouts.
- **Do you feel emotionally strong?** Having a baby is a whirlwind of emotions, even without the hormonal changes your body is going through. Youâre likely to face challenges, physical discomfort, self-doubt, and fatigue when you restart your workouts. Being in a stable place emotionally will help you view these workouts as uplifting instead of beating you down. You also may experience [postpartum mood disorders](https://www.hopkinsmedicine.org/health/wellness-and-prevention/postpartum-mood-disorders-what-new-moms-need-to-know); if thatâs the case, be honest with your healthcare provider about what youâre feeling and what feels doable in your current state. Youâre never alone, and your practitioner can recommend treatments and lifestyle changes to help you cope and feel better.
### 5\. Know the Signs You May Need More Time to Recover
You may be excited and eager to start your postpartum workouts, but sometimes, your body has other plans. Keep an eye out for these signs that you need a little more time before making postpartum exercise a part of your routine:
- **Pain:** If any workouts or exercises cause intense, sharp, or persistent pain (especially if itâs in the abdominal or pelvic regions), stop immediately and consult your medical professional.
- **Bleeding:** Bleeding may be a sign that your body isnât 100 percent healed. Talk to your doctor about what bleeding is or isnât normal post-birth.
- **Diastasis recti:** Diastasis recti looks like a visible ridge running straight down the middle of your stomach, paired with a feeling of weakness in the core. If you experience that or other symptoms, talk to your provider to make sure youâre performing the [right movements](https://my.clevelandclinic.org/health/diseases/22346-diastasis-recti) to fix it.
Stefan Tomic / E+ via Getty Images
## Postpartum Exercises to Avoid or Approach Carefully
Whether you delivered vaginally or via C-section, your body underwent a major feat during birth. With that in mind, youâll need to avoid or be wary of certain exercises when youâre restarting your fitness routine.
First, ease into anything thatâs high-intensity or high-impact in nature. Nowâs not the time to dive headfirst into a new boxing class, a half-marathon training program, or a heavy lifting routine. Be cautious when approaching abdominal exercises, tooâyour abs have been put to the limit throughout pregnancy, after all.
Finally, one more big thing to consider: Itâs smart to work with a personal trainer or fitness specialist whoâs a postnatal fitness specialist, a womenâs fitness specialist, or has a similar certification. Theyâll have the expert knowledge to guide you through safe, effective postpartum exercises. And as always, check in with your OB-GYN with any questions.
## Postpartum Exercises to Consider
Once youâre ready to ease back into exercise, where should you begin? In general, Dr. Irobunda recommends low-impact activitiesâsuch as walking, barre, Pilates, and yogaâfor new parents. In the first year after having a baby, she also recommends focusing on postpartum exercises that [engage your core](https://www.onepeloton.com/blog/how-to-engage-your-core) and pelvic floor muscles (such as [Pelotonâs core strength classes](https://www.onepeloton.com/classes/postpartum-workouts) or, once again, modalities like Pilates and barre). But as long as youâre doing something active, your body and mind will benefit, Dr. Irobunda notes.
Want a few moves to get started with? The following postpartum exercises are safe and effective picks to add to your fitness routine:
### 1\. Diaphragmatic Breathing
Yes, breathing can be an exercise. Diaphragmatic breathing improves core stability and strengthens pelvic floor muscles.
1. Lie on your back with your hand on your stomach and your lower back pressed into the ground.
2. Practice inhaling deeply, filling up your chest and stomach so that they visibly rise; during the inhale, your pelvic floor will naturally relax.
3. Exhale slowly and with control, pulling your navel toward your spine and feeling your pelvic floor contract.
### 2\. [Dead Bug](https://www.onepeloton.com/blog/dead-bug-exercise)
Another core stabilizing exercise, the dead bug is great for all levels of fitness. Focus on keeping your lower back pressed into the ground.
1. Lying on your back, raise both arms toward the ceiling and lift your knees over your hips in a tabletop position.
2. Slowly lower your right arm and your left heel to the ground at the same time, then lift back to your starting position.
3. Alternate sides, and if youâre feeling good, progress this move by straightening your legs.
### 3\. [Glute Bridge](https://www.onepeloton.com/blog/glute-bridge)
Strengthen your core, hamstrings, and glutes in one go with a [glute bridge](https://www.onepeloton.com/blog/glute-bridge). Want to ramp it up a bit? Place your heels on a stability ball to challenge yourself even further.
1. Lie on your back with feet flat on the ground and knees bent at 90 degrees.
2. Engage your glutes and core, then drive your heels into the ground and lift your hips toward the ceiling.
3. Hold this position for a breath, then lower with control.
### 4\. [Bird Dog](https://www.onepeloton.com/blog/core-workout)
This core move challenges your balance and encourages you to use your core to stabilize your body. Think about lengthening your arms and legs as long as possible, really reaching toward the walls in front of and behind you.
1. Start in a table-top position on all fours, shoulders stacked or wrists and hips stacked over knees.
2. Slowly reach your left arm forward and right heel behind you while keeping both hips and shoulders square toward the floor.
3. Hold, then bring your left elbow and right knee back into the table-top position. Repeat on the opposite side.
Want some more options? Check out the wide range of [postnatal fitness classes](https://www.onepeloton.com/classes/postpartum-workouts) available on the [Peloton App](https://www.onepeloton.com/app), in addition to [Robinâs Prenatal & Postnatal Class Series](https://members.onepeloton.com/collections/c00de33f6d224888a0ab757dd32cad4d).
### Try a Postpartum Workout on the Peloton App
[See all classes](https://www.onepeloton.com/classes)
[ 10 min Postnatal Core Strength Robin Arzón ¡ Strength](https://www.onepeloton.com/classes/strength/10-min-postnatal-core-strength-robin-arzon-1635516000?classId=40aa35bc974b4cfc8ef02d47d7baec6e)
[ 20 min Postnatal Yoga Flow Kristin McGee ¡ Yoga](https://www.onepeloton.com/classes/yoga/20-min-postnatal-yoga-flow-kristin-mcgee-1601992800?classId=0779079fcb7249949632e6a25d2d655b)
[ 10 min Postnatal Focus Flow: Glutes Anna Greenberg ¡ Yoga](https://www.onepeloton.com/classes/yoga/10-min-postnatal-focus-flow-glutes-anna-greenberg-1641308400?classId=16082201d97b44b780c0b90c41ed31a0)
[ 10 min Postnatal Core Strength Emma Lovewell ¡ Strength](https://www.onepeloton.com/classes/strength/10-min-postnatal-core-strength-emma-lovewell-1651492800?classId=908fd13add6d47c7a8c68c6416d563b4)
## Postpartum Exercise Guidelines
ACOG recommends staying active for 20â30 minutes a day, aiming for 150 minutes of moderate-intensity exercise per week (and yes, you can [break that down](https://www.onepeloton.com/blog/short-workout-benefits) into 10-minute chunks to make regular movement more manageable).
That said, know that âstaying activeâ doesnât translate to âcrushing hardcore workouts.â Being active could be as simple as taking a walk, gardening, or standing and rocking your baby to sleep.
Remember, too, that gentle postpartum workouts are crucial in the beginning. âDuring the postpartum recovery period, we need to slow down so we can speed up,â Robin says. âPressing the pause button and easing back into movement is a key part of the journey.â
Go at your own speed and, as always, follow your doctorâs unique guidance.
## Other Things to Keep in Mind When Easing Back Into Fitness
Your postpartum journey isnât going to be linear. There will be bumps and obstacles in the way, but knowing how to navigate those challenges can help you reach your goals and feel strong.
Here are a few things to consider as you ease back into your postpartum fitness routine:
### Know That Your Workout Routine May Look Different
You might have been a [cycling regular](https://www.onepeloton.com/blog/indoor-cycling-benefits) in the past who racked up five classes a week. But chances are, all those available windows of free time are gone, and you [might feel guilty](https://www.onepeloton.com/blog/parent-workout-advice) about not being able to upkeep your pre-parenthood cadence. Dr. Irobundaâs advice? Embrace what you *can* do and know that itâs enough.
âAny sort of physical activity you can do regularly will [help you manage stress](https://www.onepeloton.com/blog/how-does-exercise-relieve-stress)âit can be low or high intensity,â Dr. Irobunda says. âAdditionally, [meditation](https://www.onepeloton.com/blog/health-benefits-meditation) and yoga can do wonders for helping with mindfulness, which can help to manage all the stress associated with the ups and downs of having a new baby.
After Robinâs daughter Athena was born, she decided to focus on consistency over intensity. âI prioritized rebuilding my core and my pelvic floor,â she says.
### Consider That Exercise May Feel Different, Too
As you ramp up your workouts from gentle exercises to active training, know that it will take several months to hit your stride. âIt can be very hard after childbirth to feel like you will be able to accomplish the same physical achievements as before,â Dr. Irobunda says, âbut understand that your body just performed one of the most challenging and amazing feats possible: creating another human!â
When starting postpartum exercise, embrace modifications and prioritize proper rest. âUnderstanding that you may need more [rest days](https://www.onepeloton.com/blog/what-actually-happens-to-your-body-when-you-take-a-recovery-day) in your routine in the postpartum period is key,â Dr. Irobunda adds. âYou may also want to incorporate more stretching and yoga into your workout routine as ways to be active without intense physical exertion.â
### Remember to Give Yourself Grace and Listen to Your Body
Raising a child is one of the most rewarding (and challenging) things youâll ever do. The unconditional love you feel for them is something that canât adequately be put into words. But donât forget to focus on yourself, tooâremember, self-care is never selfish.
You may need to squeeze short workouts in during nap times throughout the day, go for walks while pushing a stroller, or hop on your [bike](https://www.onepeloton.com/bike) in the evening after your little one has gone to bed, but do what you can to schedule time for you. And if you miss a day, know that thatâs absolutely OK.
âIf you find that you donât feel up to it because of exhaustion, [listen to your body](https://www.onepeloton.com/blog/listen-to-your-body),â Dr. Irobunda advises. âGive yourself grace during this period; you are caring for another person who completely relies on you for everything. If you canât fit that workout in today, there is always tomorrow.â
## How Long Will It Take to Return to Pre-Pregnancy Fitness Levels?
Thereâs no *one* true guideline for how long itâll take a new parent to return to their pre-pregnancy fitness levels, as there are simply too many variables to consider. Your postpartum workouts will vary based on your delivery, your medical needs, your childcare support, and your new priorities, which (understandably!) may have shifted. As much as weâd love to say youâll be back to lifting your usual weights or running your normal paces within so-and-so months, that would be irresponsible and wouldnât apply to everyone equally.
However, consistency will be the most important factor in reaching your postpartum workout goals, whatever they are. With a [regular workout routine](https://www.onepeloton.com/blog/build-a-fitness-routine), your strength and cardio fitness levels can return to pre-pregnancy levels, or even reach new heights. (Carrying a baby in your arms is essentially an around-the-clock upper body class, after all!) No matter what, know that your postpartum workout routine is still benefiting you and your entire family by making you stronger from the inside out.
## The Takeaway
While the postpartum exercise journey is different for every new parent, slow and steady progress will help you be strong for your family. You may be tempted to get started as soon as possible and hit the ground running (literally), but in the long run, youâll be better served by waiting until youâre physically and mentally ready to commit to a consistent workout routine.
When youâre ready to start exercising more regularly, a great place to get started is by exploring the [postpartum workouts](https://www.onepeloton.com/classes/postpartum-workouts) available on the [Peloton App](https://www.onepeloton.com/app). That said, lean on experts and professionals (like your OB-GYN or personal trainers with pregnancy-related certifications) to be smart, strategic, and safe with your new postpartum workout plan. Your body has been through a lot (to put it mildly), and you deserve all the grace in the world during this period of transition and adjustment.
âListen to your body, honor where itâs at, and give yourself grace throughout this process,â Robin says. âYou just grew and birthed a whole new human, after all!â
### Related Articles
[ Strength Train How to Safely Work Your Core After PregnancyâPlus Why It's So Important](https://www.onepeloton.com/blog/postpartum-core-exercises)
[ Health Cleared to Exercise? What New Moms Need to Know About Returning to Fitness](https://www.onepeloton.com/blog/returning-to-fitness-for-new-moms)
[ Stretching + Mobility The Best Pregnancy Stretches for Each Trimester, According to Experts](https://www.onepeloton.com/blog/pregnancy-stretches)
[ Strength Train Yes, You Can Lift Weights While PregnantâAs Long As You Keep These Safety Tips In Mind](https://www.onepeloton.com/blog/can-you-lift-weights-while-pregnant)
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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| Readable Markdown | Everything changes after giving birth, from the amount of sleep you get (a little) to the loads of laundry you do in a week (a lot). Another thing thatâll change: your body, which has already undergone a major transition over the past nine months. It may take six weeks, or it may take six months, but eventually, youâll get the hang of your ânew normalâ and feel ready to restart your exercise routine with postpartum workouts.
Discover more ways to reach your goals with Peloton
Like everything else, your workouts will be different than they were pre-[pregnancy](https://www.onepeloton.com/blog/exercise-during-pregnancy), especially at the start. Youâll need to stay patient with your progressâand maybe even redefine what âprogressâ looks like to youâand learn to tune into your body to know what it needs in the moment. But that certainly doesnât mean you canât come back stronger than ever.
We turned to Peloton instructor (and mom) [Robin ArzĂłn](https://www.onepeloton.com/instructors/robin) and [Heather Irobunda, MD](https://www.nychealthandhospitals.org/doctors/irobunda-heather), board-certified OB-GYN and [Peloton Health & Wellness Advisory Council](https://www.onepeloton.com/blog/peloton-health-wellness-advisory-council) member, to learn more about the benefits of postpartum workouts, as well as guidance on when you can start working out after giving birth and other helpful postpartum workout tips.
Benefits of Postpartum Workouts
First, letâs get one thing straight: The goal of any postpartum workout is not to âget your body backâ or âbounce backâ in any way. Your mental and physical health are so much more valuable than a number on a scale or the way your clothes fit. Rather, with the right mindset, your postpartum workouts can make you a stronger person *and* a stronger parent.
With that in mind, the benefits of postpartum workouts include:
- **Increased abdominal strength:** Postpartum exercise helps strengthen your abdominal muscles, notes the [American College of Obstetricians and Gynecologists](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy) (ACOG), which have been stretched and pulled apart during pregnancy.
- **Boosted energy levels:** Exercise [increases energy](https://www.onepeloton.com/blog/how-to-get-more-energy)âsomething every parent can get behind. Similarly, [multiple studies](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5385214) have found that exercise improves sleep quality or duration, making a strong argument that sleep-deprived new parents can benefit from prioritizing movement.
- **Improved mental health:** Postpartum workouts can also do wonders for your mental health. Research has found exercise is effective in reducing symptoms of [postpartum depression](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8698776) and [stress](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013452).
- **More me-time:** Carving out time to exerciseâeven if itâs [just 10 minutes](https://www.onepeloton.com/blog/how-long-should-a-workout-be)âalso helps you take time for yourself, prioritizing your own needs and alone time. Exercise just might be the mental reset you need during a difficult day juggling all your responsibilities.
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Getting Started with Postpartum Workouts: When and How to Begin
First and most importantly: Your doctor is ultimately the final word on when you can start working out postpartum, so talk to them first about your timeline. Every personâs recovery will be different, so donât rush back into your workouts before youâre really and truly ready.
With that in mind, hereâs what experts and medical professionals want you to know before starting your postpartum workouts:
1\. In General, Wait Six Weeks After Delivery Before Resuming Intense Exercise
âWe usually recommend waiting at least six weeks before starting any intense physical training after a vaginal or cesarean birth,â Dr. Irobunda says. âThis gives your body enough time to recover after the birth. Especially with C-sections or deliveries that resulted in vaginal tears, we want to give time for those to heal properly before starting intense physical activity.â
But of course, everybody and every situation is differentâso check in with your doctor about whether or not that time frame is appropriate for you specifically.
2\. Pay Attention to Your Pelvic Floor and Abdominal Muscles
Before you do anything else, youâll want to understand the importance of your pelvic floor. Your [pelvic floor](https://www.onepeloton.com/blog/pelvic-floor-explained) is a group of muscles that rest between your pubic bone and your tailbone. They support the major organs in your pelvis (think: your bladder, uterus, bowels, and more), stabilizing them and keeping them in place as you move around.
You can thank the pelvic floor for being able to hold your pee until you reach a toilet and for boosting blood flow to assist contractions during sex or childbirth. (So yes, itâs pretty crucial.) During pregnancy, your pelvic floor muscles are working overtime to support the child growing inside of youâand once youâve given birth, theyâre stretched and weakened.
Your ab muscles also get stretched during pregnancy. In some cases, your rectus abdominis muscles (aka your six-pack ab muscles) may separate during the postpartum period, a condition known as [diastasis recti](https://medlineplus.gov/ency/article/001602.htm) that can cause symptoms such as coning when you flex your abs, pain during sex, lower back pain, incontinence, and general weakness in your core.
Talk to your doctor if you experience any signs of pelvic floor dysfunction (like pelvic pain or incontinence) or diastasis recti (like pain, softness around your belly button, or difficulty lifting objects).
3\. Consider Your Delivery Method
Your delivery method impacts when and how you should start your postpartum workout plan. If you delivered vaginally and had a healthy pregnancy, you can start gentle movement again a few days after birth (or whenever youâre up for it), according to [ACOG](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy). Starting with [pelvic floor exercises](https://medlineplus.gov/ency/article/003975.htm) is a good place to begin, since vaginal delivery puts pressure on the pelvic floor and youâll need to strengthen those muscles in response. Prioritizing the pelvic floor muscles can also help with common post-birth symptoms, like incontinence.
If you had a C-section, youâll need more time for recovery. (Youâve just had a major surgery, after all.) Work together with your doctor to map out the right exercise timeline for you. You likely wonât be able to [lift anything](https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/c-section-recovery/art-20047310) heavy for several weeks. And, again, because a C-section is a major abdominal surgery, youâll have to stay away from intense core exercises such as weighted crunches, Russian twists, or woodchops. Consider working with a physical therapist to rebuild your core strength gradually and safely. And as with after a vaginal delivery, youâll also need to prioritize pelvic floor exercises.
4\. Check In with Your Body and Mind First
So, how do you know when youâre ready to exercise? The key is listening to your body and your mind. Once your doctor gives you the OK, ask yourself the following questions before starting your postpartum workouts:
- **Are you excited and eager?** If youâre genuinely looking forward to [restarting your workout routine](https://www.onepeloton.com/blog/start-working-out), consider that a great sign itâs time to begin. On the other hand, if youâre feeling overwhelmed or have a sense of dread at the thought of unrolling your yoga mat or starting a [walking workout](https://www.onepeloton.com/blog/walking-workout), give yourself grace and a little more time.
- **Do you feel rested enough?** We get itâthatâs probably not a question to ask new parents. However, if youâre feeling totally drained and the idea of a [20-minute workout](https://www.onepeloton.com/blog/20-minute-workout) seems impossible, you may benefit more from resting than from pushing through.
- **Do you have a support system in place?** Whether itâs a partner who can watch the baby by themselves for an hour or a childcare provider who comes a few times a week, having a strong support system is key in managing the logistics of working out in your new everyday. A support systemâespecially other parentsâcan also sympathize with you or offer advice about fitting in postpartum workouts.
- **Do you feel emotionally strong?** Having a baby is a whirlwind of emotions, even without the hormonal changes your body is going through. Youâre likely to face challenges, physical discomfort, self-doubt, and fatigue when you restart your workouts. Being in a stable place emotionally will help you view these workouts as uplifting instead of beating you down. You also may experience [postpartum mood disorders](https://www.hopkinsmedicine.org/health/wellness-and-prevention/postpartum-mood-disorders-what-new-moms-need-to-know); if thatâs the case, be honest with your healthcare provider about what youâre feeling and what feels doable in your current state. Youâre never alone, and your practitioner can recommend treatments and lifestyle changes to help you cope and feel better.
5\. Know the Signs You May Need More Time to Recover
You may be excited and eager to start your postpartum workouts, but sometimes, your body has other plans. Keep an eye out for these signs that you need a little more time before making postpartum exercise a part of your routine:
- **Pain:** If any workouts or exercises cause intense, sharp, or persistent pain (especially if itâs in the abdominal or pelvic regions), stop immediately and consult your medical professional.
- **Bleeding:** Bleeding may be a sign that your body isnât 100 percent healed. Talk to your doctor about what bleeding is or isnât normal post-birth.
- **Diastasis recti:** Diastasis recti looks like a visible ridge running straight down the middle of your stomach, paired with a feeling of weakness in the core. If you experience that or other symptoms, talk to your provider to make sure youâre performing the [right movements](https://my.clevelandclinic.org/health/diseases/22346-diastasis-recti) to fix it.
Stefan Tomic / E+ via Getty Images
Postpartum Exercises to Avoid or Approach Carefully
Whether you delivered vaginally or via C-section, your body underwent a major feat during birth. With that in mind, youâll need to avoid or be wary of certain exercises when youâre restarting your fitness routine.
First, ease into anything thatâs high-intensity or high-impact in nature. Nowâs not the time to dive headfirst into a new boxing class, a half-marathon training program, or a heavy lifting routine. Be cautious when approaching abdominal exercises, tooâyour abs have been put to the limit throughout pregnancy, after all.
Finally, one more big thing to consider: Itâs smart to work with a personal trainer or fitness specialist whoâs a postnatal fitness specialist, a womenâs fitness specialist, or has a similar certification. Theyâll have the expert knowledge to guide you through safe, effective postpartum exercises. And as always, check in with your OB-GYN with any questions.
Postpartum Exercises to Consider
Once youâre ready to ease back into exercise, where should you begin? In general, Dr. Irobunda recommends low-impact activitiesâsuch as walking, barre, Pilates, and yogaâfor new parents. In the first year after having a baby, she also recommends focusing on postpartum exercises that [engage your core](https://www.onepeloton.com/blog/how-to-engage-your-core) and pelvic floor muscles (such as [Pelotonâs core strength classes](https://www.onepeloton.com/classes/postpartum-workouts) or, once again, modalities like Pilates and barre). But as long as youâre doing something active, your body and mind will benefit, Dr. Irobunda notes.
Want a few moves to get started with? The following postpartum exercises are safe and effective picks to add to your fitness routine:
1\. Diaphragmatic Breathing
Yes, breathing can be an exercise. Diaphragmatic breathing improves core stability and strengthens pelvic floor muscles.
1. Lie on your back with your hand on your stomach and your lower back pressed into the ground.
2. Practice inhaling deeply, filling up your chest and stomach so that they visibly rise; during the inhale, your pelvic floor will naturally relax.
3. Exhale slowly and with control, pulling your navel toward your spine and feeling your pelvic floor contract.
2\. [Dead Bug](https://www.onepeloton.com/blog/dead-bug-exercise)
Another core stabilizing exercise, the dead bug is great for all levels of fitness. Focus on keeping your lower back pressed into the ground.
1. Lying on your back, raise both arms toward the ceiling and lift your knees over your hips in a tabletop position.
2. Slowly lower your right arm and your left heel to the ground at the same time, then lift back to your starting position.
3. Alternate sides, and if youâre feeling good, progress this move by straightening your legs.
3\. [Glute Bridge](https://www.onepeloton.com/blog/glute-bridge)
Strengthen your core, hamstrings, and glutes in one go with a [glute bridge](https://www.onepeloton.com/blog/glute-bridge). Want to ramp it up a bit? Place your heels on a stability ball to challenge yourself even further.
1. Lie on your back with feet flat on the ground and knees bent at 90 degrees.
2. Engage your glutes and core, then drive your heels into the ground and lift your hips toward the ceiling.
3. Hold this position for a breath, then lower with control.
4\. [Bird Dog](https://www.onepeloton.com/blog/core-workout)
This core move challenges your balance and encourages you to use your core to stabilize your body. Think about lengthening your arms and legs as long as possible, really reaching toward the walls in front of and behind you.
1. Start in a table-top position on all fours, shoulders stacked or wrists and hips stacked over knees.
2. Slowly reach your left arm forward and right heel behind you while keeping both hips and shoulders square toward the floor.
3. Hold, then bring your left elbow and right knee back into the table-top position. Repeat on the opposite side.
Postpartum Exercise Guidelines
ACOG recommends staying active for 20â30 minutes a day, aiming for 150 minutes of moderate-intensity exercise per week (and yes, you can [break that down](https://www.onepeloton.com/blog/short-workout-benefits) into 10-minute chunks to make regular movement more manageable).
That said, know that âstaying activeâ doesnât translate to âcrushing hardcore workouts.â Being active could be as simple as taking a walk, gardening, or standing and rocking your baby to sleep.
Remember, too, that gentle postpartum workouts are crucial in the beginning. âDuring the postpartum recovery period, we need to slow down so we can speed up,â Robin says. âPressing the pause button and easing back into movement is a key part of the journey.â
Go at your own speed and, as always, follow your doctorâs unique guidance.
Other Things to Keep in Mind When Easing Back Into Fitness
Your postpartum journey isnât going to be linear. There will be bumps and obstacles in the way, but knowing how to navigate those challenges can help you reach your goals and feel strong.
Here are a few things to consider as you ease back into your postpartum fitness routine:
Know That Your Workout Routine May Look Different
You might have been a [cycling regular](https://www.onepeloton.com/blog/indoor-cycling-benefits) in the past who racked up five classes a week. But chances are, all those available windows of free time are gone, and you [might feel guilty](https://www.onepeloton.com/blog/parent-workout-advice) about not being able to upkeep your pre-parenthood cadence. Dr. Irobundaâs advice? Embrace what you *can* do and know that itâs enough.
âAny sort of physical activity you can do regularly will [help you manage stress](https://www.onepeloton.com/blog/how-does-exercise-relieve-stress)âit can be low or high intensity,â Dr. Irobunda says. âAdditionally, [meditation](https://www.onepeloton.com/blog/health-benefits-meditation) and yoga can do wonders for helping with mindfulness, which can help to manage all the stress associated with the ups and downs of having a new baby.
After Robinâs daughter Athena was born, she decided to focus on consistency over intensity. âI prioritized rebuilding my core and my pelvic floor,â she says.
Consider That Exercise May Feel Different, Too
As you ramp up your workouts from gentle exercises to active training, know that it will take several months to hit your stride. âIt can be very hard after childbirth to feel like you will be able to accomplish the same physical achievements as before,â Dr. Irobunda says, âbut understand that your body just performed one of the most challenging and amazing feats possible: creating another human!â
When starting postpartum exercise, embrace modifications and prioritize proper rest. âUnderstanding that you may need more [rest days](https://www.onepeloton.com/blog/what-actually-happens-to-your-body-when-you-take-a-recovery-day) in your routine in the postpartum period is key,â Dr. Irobunda adds. âYou may also want to incorporate more stretching and yoga into your workout routine as ways to be active without intense physical exertion.â
Remember to Give Yourself Grace and Listen to Your Body
Raising a child is one of the most rewarding (and challenging) things youâll ever do. The unconditional love you feel for them is something that canât adequately be put into words. But donât forget to focus on yourself, tooâremember, self-care is never selfish.
You may need to squeeze short workouts in during nap times throughout the day, go for walks while pushing a stroller, or hop on your [bike](https://www.onepeloton.com/bike) in the evening after your little one has gone to bed, but do what you can to schedule time for you. And if you miss a day, know that thatâs absolutely OK.
âIf you find that you donât feel up to it because of exhaustion, [listen to your body](https://www.onepeloton.com/blog/listen-to-your-body),â Dr. Irobunda advises. âGive yourself grace during this period; you are caring for another person who completely relies on you for everything. If you canât fit that workout in today, there is always tomorrow.â
How Long Will It Take to Return to Pre-Pregnancy Fitness Levels?
Thereâs no *one* true guideline for how long itâll take a new parent to return to their pre-pregnancy fitness levels, as there are simply too many variables to consider. Your postpartum workouts will vary based on your delivery, your medical needs, your childcare support, and your new priorities, which (understandably!) may have shifted. As much as weâd love to say youâll be back to lifting your usual weights or running your normal paces within so-and-so months, that would be irresponsible and wouldnât apply to everyone equally.
However, consistency will be the most important factor in reaching your postpartum workout goals, whatever they are. With a [regular workout routine](https://www.onepeloton.com/blog/build-a-fitness-routine), your strength and cardio fitness levels can return to pre-pregnancy levels, or even reach new heights. (Carrying a baby in your arms is essentially an around-the-clock upper body class, after all!) No matter what, know that your postpartum workout routine is still benefiting you and your entire family by making you stronger from the inside out.
The Takeaway
While the postpartum exercise journey is different for every new parent, slow and steady progress will help you be strong for your family. You may be tempted to get started as soon as possible and hit the ground running (literally), but in the long run, youâll be better served by waiting until youâre physically and mentally ready to commit to a consistent workout routine.
When youâre ready to start exercising more regularly, a great place to get started is by exploring the [postpartum workouts](https://www.onepeloton.com/classes/postpartum-workouts) available on the [Peloton App](https://www.onepeloton.com/app). That said, lean on experts and professionals (like your OB-GYN or personal trainers with pregnancy-related certifications) to be smart, strategic, and safe with your new postpartum workout plan. Your body has been through a lot (to put it mildly), and you deserve all the grace in the world during this period of transition and adjustment.
âListen to your body, honor where itâs at, and give yourself grace throughout this process,â Robin says. âYou just grew and birthed a whole new human, after all!â
This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately. |
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