ℹ️ Skipped - page is already crawled
| Filter | Status | Condition | Details |
|---|---|---|---|
| HTTP status | PASS | download_http_code = 200 | HTTP 200 |
| Age cutoff | PASS | download_stamp > now() - 6 MONTH | 0 months ago |
| History drop | PASS | isNull(history_drop_reason) | No drop reason |
| Spam/ban | PASS | fh_dont_index != 1 AND ml_spam_score = 0 | ml_spam_score=0 |
| Canonical | PASS | meta_canonical IS NULL OR = '' OR = src_unparsed | Not set |
| Property | Value |
|---|---|
| URL | https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/ |
| Last Crawled | 2026-04-19 19:52:08 (5 hours ago) |
| First Indexed | 2018-12-18 16:46:24 (7 years ago) |
| HTTP Status Code | 200 |
| Meta Title | Postpartum Exercise: Tips for Working Out After Childbirth |
| Meta Description | No matter your fitness level before childbirth, your postpartum workout plan requires special consideration. Follow these tips to safely return to your pre-baby exercise habits. |
| Meta Canonical | null |
| Boilerpipe Text | After childbirth, some parents itch to get back into a regular exercise routine. But it's not as easy as hopping on the treadmill or rejoining your pre-baby pilates classes.
New parents should be realistic and patient when it comes to postpartum exercise—after all, it took around 40 weeks to grow your
pregnant body
, and it can take nearly as long to feel like you're somewhat closer to your pre-pregnancy self.
Here's what you need to know about postpartum exercise, including how to get started and stay safe.
When Can You Exercise After Giving Birth?
According to
the American Society of Obstetricians and Gynecologists
(ACOG), you can usually start light walking within a few days of giving birth if you had a normal vaginal delivery. In general, the organization recommends 150 minutes of moderate-intensity activity each week, which equates to about 20 to 30 minutes of walking per day. But you will need to work up to this level of movement.
Start by taking a five-minute walk, then come home and see how you feel. If nothing bleeds, pulls, or aches, take a six-minute walk tomorrow and a seven-minute walk the next day. During these first few forays out into the world, don't carry your baby in a
front-facing carrier
or push them in a stroller because the strain may be too much. After you've walked comfortably and safely for a week or two, build up from there, adding some gentle upper-body stretching or a postpartum exercise class (but get the green light from your health care provider first).
Keep in mind,
if you had a C-section
or complications, you may need to take it even slower. Talk to your health care provider about when it's safe for you to begin exercising and how much you should do each day.
Benefits of Exercising After Pregnancy
Exercise keeps your body strong, and it protects against some chronic medical conditions, so it stands to reason that you should be exercising after pregnancy. Exercise also can benefit your recovery in a number of ways. According to ACOG, exercise can:
Strengthen your abdominal muscles
Prevent postpartum depression
Promote better sleep
Elevate your energy
Relieve stress
Promote weight management
How to Start Postpartum Exercise
You'll need to wait until your doctor gives you the OK to start postpartum exercise after birth, which might take several weeks (or longer if you had a C-section or labor complications). In the meantime, you can brainstorm a post-pregnancy workout plan by following the nine important steps outlined here.
1. Introduce postpartum workouts slowly
Jumping back into your workout regimen right after birth is not a great idea, even for ultra-fit people, says Kameelah Phillips, MD, a board-certified OB-GYN. "I would recommend that new moms not try to exert themselves before two weeks. If you are
recovering from a C-section
, I would defer a routine until after your first post-operative check."
Dr. Phillips also recommends confirming that the skin is properly closed and that you're cleared for a walking routine. "I usually recommend you take ibuprofen prior to any return to activity because the uterus is still healing and can cause discomfort. Give your body a little time to heal and enjoy a leisurely walk."
If you push yourself too hard in the beginning, you can actually be setting yourself back from real recovery. That, of course, does not mean you need to be held hostage in your house for six weeks. A walk can be considered a good start to your road back.
2. Wait for the bleeding to stop
Once you embark on some heavier activities, pay attention to signs from your body. Some people find that
bleeding that had tapered down
starts to get heavier again, which is a sign that the body needs more time to heal before a postpartum workout plan.
It may also be beneficial to talk with a health care provider about your symptoms. They can let you know what's normal and what needs more attention. But most of all, be patient and allow your body to heal. Recovering from having a baby is a marathon, not a sprint, and you will get there.
3. Take it easy if you're breastfeeding
Weight loss should be the last thing on your mind after childbirth—and that's especially true if you're breastfeeding. Some experts recommend not starting an exercise routine until a couple of weeks postpartum, when
your milk supply
is firmly established; talk to your provider for their input.
During the first few days after childbirth, some weight will come off automatically as your body relinquishes the stored fluids it needed during pregnancy. The rest will come off gradually as you become more active. If you're nursing, your body needs
500 calories a day
more than it needed before you conceived, so eat enough and eat nutritiously.
4. Evaluate your pelvic floor
If
the pelvic floor is weak
, intra-abdominal pressure (from exercises like crunches, pilates, or general ab work) can put too much strain on the pelvic floor and inhibit healing. It can even lead to organ prolapse in some cases.
One of the first forms of postpartum exercise you can start to incorporate daily can be a kegel routine. Start by strengthening or even re-familiarizing yourself with your pelvic floor muscles. If you are having difficulties, it may be beneficial to see a
physical therapist who specializes in pelvic floor exercises
—especially if you experienced complications. They can advise you on the best way to strengthen and heal your pelvic floor.
5. Be mindful of diastasis recti
It's very common for postpartum people to experience a separation of their abdominal muscles, specifically the rectus abdominals (aka the six-pack muscles),
known as diastasis recti
.
Your health care provider can check this during your postpartum exam.
If it's severe enough, you may need to work with a physical therapist to help draw the muscles back together. So, when easing back to an abdominal postpartum workout, be mindful not to overdo it.
6. Watch your wobbly joints
Relaxin,
the hormone responsible
for softening the ligaments and joints during pregnancy and childbirth, can stay in the body for 6 to 12 months after delivery.
This can lead to wobbly, unstable joints and a loose pelvis.
Again, be mindful that the postpartum workout you choose is not too jerky in movement. You don't want to cause an injury by doing things too quickly. Instead, ease back into exercise with low-impact exercises like walking.
Swimming is another option that's gentle on the joints and pelvic floor, and great for strengthening the core and back muscles. But you will need to wait until your bleeding has stopped before adding this exercise to your postpartum workout regimen. You'll also want to ensure any stitches have healed.
7. Try different types of postpartum exercise
As you get started on your postpartum workouts, don't discount walking as a gentle cardiovascular exercise. You can add gentle strength training exercises to your routine, too, with approval from your health care provider.
Some people decide to take a
postnatal yoga
class, designed specifically for people who just had a baby. There also are
baby-and-me exercise classes
that allow you to bring your little one. Get creative when exercising and you're more likely to stick with it.
8. Stay hydrated
Once you ease into postpartum exercise, remember to hydrate well. If you're out for a stroll with your baby, put your water bottle in the cup holder as a reminder to drink often.
Good hydration will help
eliminate constipation
and other common postpartum ailments. And if you're breastfeeding, you will need more water. Most experts recommend about 16 cups of water each day for nursing parents.
9. Rest when needed
Even though many new parents hear the old saying "sleep when your baby sleeps," not everyone adheres to these wise words. Incorporating a few moments to simply relax post-workout can really help replenish you.
Also, don't try to do too much too soon. Delegate what you can and focus on caring for yourself and your baby during those first few months. |
| Markdown | ​
[Skip to content](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/#main)
[Parents](https://www.parents.com/)
- Please fill out this field.
- [Newsletters](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/)
- [Sweepstakes](https://www.parents.com/sweepstakes)
Please fill out this field.
- [Starting a Family](https://www.parents.com/starting-a-family-5282670)
Starting a Family
- [Trying to Conceive](https://www.parents.com/getting-pregnant/trying-to-conceive/)
- [Ovulation](https://www.parents.com/getting-pregnant/ovulation/)
- [Ovulation Calculator](https://www.parents.com/ovulation-calculator-8399023)
- [Infertility](https://www.parents.com/getting-pregnant/infertility/)
- [View All](https://www.parents.com/starting-a-family-5282670)
- [Pregnancy](https://www.parents.com/pregnancy-postpartum-5282488)
Pregnancy
- [Pregnancy Week-by-Week](https://www.parents.com/your-pregnancy-week-by-week-7562232)
- [Baby Names](https://www.parents.com/baby-names/)
- [Due Date Calculator](https://www.parents.com/due-date-calculator-8400109)
- [Pregnancy Conditions & Complications](https://www.parents.com/pregnancy-conditions-complications-5283122)
- [Labor & Delivery](https://www.parents.com/labor-delivery-5283271)
- [View All](https://www.parents.com/pregnancy-postpartum-5282488)
- [Baby Names](https://www.parents.com/baby-names/)
Baby Names
- [Top Girl Names](https://www.parents.com/top-1000-baby-girl-names-2757832)
- [Top Boy Names](https://www.parents.com/top-1000-baby-boy-names-2757618)
- [Trending Names](https://www.parents.com/top-10-baby-naming-trends-for-2025-8721379)
- [Gender-Neutral Names](https://www.parents.com/gender-neutral-baby-names-7506107)
- [Nicknames](https://www.parents.com/baby-names/ideas/200-baby-nicknames-that-are-as-cute-as-your-new-baby/)
- [View All](https://www.parents.com/baby-names/)
- [Parenting](https://www.parents.com/parenting/)
Parenting
- [Babies](https://www.parents.com/baby/)
- [Toddlers](https://www.parents.com/toddlers-preschoolers/)
- [Big Kids](https://www.parents.com/kids/)
- [Tweens & Teens](https://www.parents.com/parenting/better-parenting/teenagers/)
- [Health & Safety](https://www.parents.com/health-safety-5282915)
- [View All](https://www.parents.com/parenting/)
- [Life With Kids](https://www.parents.com/lifestyle-5282764)
Life With Kids
- [Travel](https://www.parents.com/family-travel-5282287)
- [Entertainment](https://www.parents.com/fun/entertainment/)
- [Food](https://www.parents.com/food-5283342)
- [Familia](https://www.parents.com/familia-by-parents-8650612)
- [Kindred](https://www.parents.com/kindred-5283212)
- [View All](https://www.parents.com/lifestyle-5282764)
- [What to Buy](https://www.parents.com/what-to-buy-7507577)
What to Buy
- [Toys & Gifts](https://www.parents.com/best-toys-gifts-7507583)
- [Amazon Deals](https://www.parents.com/amazon-prime-day-deals-7547372)
- [Tech & Gadgets](https://www.parents.com/tech-gadgets-8735253)
- [Car Seats](https://www.parents.com/car-seats-8735235)
- [Strollers](https://www.parents.com/strollers-8735227)
- [News](https://www.parents.com/news/)
- [About Us](https://www.parents.com/about-us-5271079)
About Us
- [Editorial Guidelines](https://www.parents.com/parents-editorial-guidelines-5270847)
- [Expert Review Board](https://www.parents.com/meet-our-expert-review-board-5270846)
- [Read More](https://www.parents.com/about-us-5271079)
- [Newsletters](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/)
- [Sweepstakes](https://www.parents.com/sweepstakes)
Follow Us
- [Starting a Family](https://www.parents.com/starting-a-family-5282670)
- [Ovulation](https://www.parents.com/getting-pregnant/ovulation/)
- [Trying to Conceive](https://www.parents.com/getting-pregnant/trying-to-conceive/)
- [Adoption & Foster Care](https://www.parents.com/parenting/adoption/)
- [Fertility](https://www.parents.com/getting-pregnant/fertility/)
- [View All](https://www.parents.com/starting-a-family-5282670)
- [Pregnancy](https://www.parents.com/pregnancy-postpartum-5282488)
- [Pregnancy Week-by-Week](https://www.parents.com/your-pregnancy-week-by-week-7562232)
- [Baby Names](https://www.parents.com/baby-names/)
- [Due Date Calculator](https://www.parents.com/due-date-calculator-8400109)
- [Pregnancy Conditions & Complications](https://www.parents.com/pregnancy-conditions-complications-5283122)
- [Labor & Delivery](https://www.parents.com/labor-delivery-5283271)
- [View All](https://www.parents.com/pregnancy-postpartum-5282488)
- [Baby Names](https://www.parents.com/baby-names/)
- [Top Girl Names](https://www.parents.com/top-1000-baby-girl-names-2757832)
- [Top Boy Names](https://www.parents.com/top-1000-baby-boy-names-2757618)
- [Trending Names](https://www.parents.com/top-10-baby-naming-trends-for-2025-8721379)
- [Gender-Neutral Names](https://www.parents.com/gender-neutral-baby-names-7506107)
- [Nicknames](https://www.parents.com/baby-names/ideas/200-baby-nicknames-that-are-as-cute-as-your-new-baby/)
- [View All](https://www.parents.com/baby-names/)
- [Parenting](https://www.parents.com/parenting/)
- [Babies](https://www.parents.com/baby/)
- [Toddlers](https://www.parents.com/toddlers-preschoolers/)
- [Big Kids](https://www.parents.com/kids/)
- [Tween & Teens](https://www.parents.com/parenting/better-parenting/teenagers/)
- [Health & Safety](https://www.parents.com/health-safety-5282915)
- [View All](https://www.parents.com/parenting/)
- [Life With Kids](https://www.parents.com/lifestyle-5282764)
- [Travel](https://www.parents.com/family-travel-5282287)
- [Entertainment](https://www.parents.com/fun/entertainment/)
- [Food](https://www.parents.com/food-5283342)
- [Familia](https://www.parents.com/familia-by-parents-8650612)
- [Kindred](https://www.parents.com/kindred-5283212)
- [View All](https://www.parents.com/lifestyle-5282764)
- [What to Buy](https://www.parents.com/what-to-buy-7507577)
- [Toys & Gifts](https://www.parents.com/best-toys-gifts-7507583)
- [Amazon Deals](https://www.parents.com/amazon-prime-day-deals-7547372)
- [Tech & Gadgets](https://www.parents.com/tech-gadgets-8735253)
- [Car Seats](https://www.parents.com/car-seats-8735235)
- [Strollers](https://www.parents.com/strollers-8735227)
- [News](https://www.parents.com/news/)
[About Us](https://www.parents.com/about-us-5271079)
- [Our Editorial Guidelines](https://www.parents.com/parents-editorial-guidelines-5270847)
- [Parents Awards](https://www.parents.com/parents-awards-submission-dates-guidelines-faqs-8717098)
- [Expert Review Board](https://www.parents.com/meet-our-expert-review-board-5270846)
[Get real stories & solutions in a space made for Moms. (Paid Partnership)](https://www.parents.com/featured/premium/likeamother?utm_source=editorial&utm_campaign=sitewidebanner&utm_content=parents)
# How to Ease Into a Postpartum Exercise Routine After Birth
No matter your fitness level before childbirth, your postpartum workout plan requires special consideration. Follow these tips to safely return to your pre-baby exercise habits.
By [Laura Riley, M.D.](https://www.parents.com/author/laura-riley-m-d/)
and [Nicole Harris](https://www.parents.com/author/nicole-harris/)
Updated on August 24, 2023
Reviewed by [Kristin McGee, CPT](https://www.parents.com/kristin-mcgee-7481107)
In This Article
View All
In This Article
- [When Can You Exercise After Giving Birth?](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/#toc-when-can-you-exercise-after-giving-birth)
- [Benefits of Exercising After Pregnancy](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/#toc-benefits-of-exercising-after-pregnancy)
- [How to Start Postpartum Exercise](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/#toc-how-to-start-postpartum-exercise)
Close
:max_bytes\(150000\):strip_icc\(\)/GettyImages-1348227683-2000-34e28ac54fa343c8813bd866c75c1eca.jpg)
:max_bytes\(150000\):strip_icc\(\)/GettyImages-1348227683-2000-34e28ac54fa343c8813bd866c75c1eca.jpg)
Photo: Getty Images
After childbirth, some parents itch to get back into a regular exercise routine. But it's not as easy as hopping on the treadmill or rejoining your pre-baby pilates classes.
New parents should be realistic and patient when it comes to postpartum exercise—after all, it took around 40 weeks to grow your [pregnant body](https://www.parents.com/pregnancy/my-body/changing/crazy-ways-your-body-changes-during-pregnancy/), and it can take nearly as long to feel like you're somewhat closer to your pre-pregnancy self.
Here's what you need to know about postpartum exercise, including how to get started and stay safe.
[5 Exercises to Try After a C-Section](https://www.parents.com/pregnancy/giving-birth/cesarean/post-c-section-strengthening-exercises/)
## When Can You Exercise After Giving Birth?
According to [the American Society of Obstetricians and Gynecologists](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy) (ACOG), you can usually start light walking within a few days of giving birth if you had a normal vaginal delivery. In general, the organization recommends 150 minutes of moderate-intensity activity each week, which equates to about 20 to 30 minutes of walking per day. But you will need to work up to this level of movement.
Start by taking a five-minute walk, then come home and see how you feel. If nothing bleeds, pulls, or aches, take a six-minute walk tomorrow and a seven-minute walk the next day. During these first few forays out into the world, don't carry your baby in a [front-facing carrier](https://www.parents.com/baby/safety/tips/safety-tips-for-wearing-a-baby-carrier/) or push them in a stroller because the strain may be too much. After you've walked comfortably and safely for a week or two, build up from there, adding some gentle upper-body stretching or a postpartum exercise class (but get the green light from your health care provider first).
Keep in mind, [if you had a C-section](https://www.parents.com/pregnancy/giving-birth/cesarean/all-about-c-sections-before-during-and-after/) or complications, you may need to take it even slower. Talk to your health care provider about when it's safe for you to begin exercising and how much you should do each day.
[Postpartum Recovery Timeline: What to Expect After Giving Birth](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-timeline-what-youll-be-able-to-do-when-after-giving-birth/)
## Benefits of Exercising After Pregnancy
Exercise keeps your body strong, and it protects against some chronic medical conditions, so it stands to reason that you should be exercising after pregnancy. Exercise also can benefit your recovery in a number of ways. According to ACOG, exercise can:
- Strengthen your abdominal muscles
- Prevent postpartum depression
- Promote better sleep
- Elevate your energy
- Relieve stress
- Promote weight management
## How to Start Postpartum Exercise
You'll need to wait until your doctor gives you the OK to start postpartum exercise after birth, which might take several weeks (or longer if you had a C-section or labor complications). In the meantime, you can brainstorm a post-pregnancy workout plan by following the nine important steps outlined here.
### 1\. Introduce postpartum workouts slowly
Jumping back into your workout regimen right after birth is not a great idea, even for ultra-fit people, says Kameelah Phillips, MD, a board-certified OB-GYN. "I would recommend that new moms not try to exert themselves before two weeks. If you are [recovering from a C-section](https://www.parents.com/pregnancy/giving-birth/cesarean/your-c-section-recovery-timeline-and-tips/), I would defer a routine until after your first post-operative check."
Dr. Phillips also recommends confirming that the skin is properly closed and that you're cleared for a walking routine. "I usually recommend you take ibuprofen prior to any return to activity because the uterus is still healing and can cause discomfort. Give your body a little time to heal and enjoy a leisurely walk."
If you push yourself too hard in the beginning, you can actually be setting yourself back from real recovery. That, of course, does not mean you need to be held hostage in your house for six weeks. A walk can be considered a good start to your road back.
[5 Postpartum Pilates Moves You Can Do At Home](https://www.parents.com/pregnancy/my-body/postpartum/lose-your-post-baby-paunch-with-pilates/)
### 2\. Wait for the bleeding to stop
Once you embark on some heavier activities, pay attention to signs from your body. Some people find that [bleeding that had tapered down](https://www.parents.com/pregnancy/my-body/postpartum/bleeding-after-childbirth-what-you-need-to-know-about-lochia/) starts to get heavier again, which is a sign that the body needs more time to heal before a postpartum workout plan.
It may also be beneficial to talk with a health care provider about your symptoms. They can let you know what's normal and what needs more attention. But most of all, be patient and allow your body to heal. Recovering from having a baby is a marathon, not a sprint, and you will get there.
### 3\. Take it easy if you're breastfeeding
Weight loss should be the last thing on your mind after childbirth—and that's especially true if you're breastfeeding. Some experts recommend not starting an exercise routine until a couple of weeks postpartum, when [your milk supply](https://www.parents.com/baby/breastfeeding/basics/things-that-can-decrease-milk-supply/) is firmly established; talk to your provider for their input.
During the first few days after childbirth, some weight will come off automatically as your body relinquishes the stored fluids it needed during pregnancy. The rest will come off gradually as you become more active. If you're nursing, your body needs [500 calories a day](https://www.parents.com/baby/breastfeeding/breastfeeding-and-calories-heres-everything-you-need-to-know/) more than it needed before you conceived, so eat enough and eat nutritiously.
### 4\. Evaluate your pelvic floor
If [the pelvic floor is weak](https://www.parents.com/pregnancy/my-body/fitness/the-best-pelvic-floor-exercises-during-pregnancy/), intra-abdominal pressure (from exercises like crunches, pilates, or general ab work) can put too much strain on the pelvic floor and inhibit healing. It can even lead to organ prolapse in some cases.
One of the first forms of postpartum exercise you can start to incorporate daily can be a kegel routine. Start by strengthening or even re-familiarizing yourself with your pelvic floor muscles. If you are having difficulties, it may be beneficial to see a [physical therapist who specializes in pelvic floor exercises](https://www.parents.com/pregnancy/my-body/postpartum/should-all-new-moms-see-a-pelvic-floor-therapist/)—especially if you experienced complications. They can advise you on the best way to strengthen and heal your pelvic floor.
### 5\. Be mindful of diastasis recti
It's very common for postpartum people to experience a separation of their abdominal muscles, specifically the rectus abdominals (aka the six-pack muscles), [known as diastasis recti](https://www.parents.com/pregnancy/my-body/postpartum/diastasis-recti-the-postpartum-body-problem-no-one-talks-about/). Your health care provider can check this during your postpartum exam.
If it's severe enough, you may need to work with a physical therapist to help draw the muscles back together. So, when easing back to an abdominal postpartum workout, be mindful not to overdo it.
[Strengthen Your Postpartum Core with Expert Diastasis Recti Exercises](https://www.parents.com/pregnancy/my-body/postpartum/diastasis-recti-exercise-dos-and-donts/)
### 6\. Watch your wobbly joints
Relaxin, [the hormone responsible](https://www.parents.com/pregnancy/my-life/emotions/a-cheat-sheet-to-pregnancy-hormones/) for softening the ligaments and joints during pregnancy and childbirth, can stay in the body for 6 to 12 months after delivery. This can lead to wobbly, unstable joints and a loose pelvis.
Again, be mindful that the postpartum workout you choose is not too jerky in movement. You don't want to cause an injury by doing things too quickly. Instead, ease back into exercise with low-impact exercises like walking.
Swimming is another option that's gentle on the joints and pelvic floor, and great for strengthening the core and back muscles. But you will need to wait until your bleeding has stopped before adding this exercise to your postpartum workout regimen. You'll also want to ensure any stitches have healed.
### 7\. Try different types of postpartum exercise
As you get started on your postpartum workouts, don't discount walking as a gentle cardiovascular exercise. You can add gentle strength training exercises to your routine, too, with approval from your health care provider.
Some people decide to take a [postnatal yoga](https://www.parents.com/pregnancy/my-body/postpartum/5-yoga-poses-for-postpartum-abs/) class, designed specifically for people who just had a baby. There also are [baby-and-me exercise classes](https://www.parents.com/pregnancy/my-body/aches-pains/pregnancy-back-pain-remedies/) that allow you to bring your little one. Get creative when exercising and you're more likely to stick with it.
### 8\. Stay hydrated
Once you ease into postpartum exercise, remember to hydrate well. If you're out for a stroll with your baby, put your water bottle in the cup holder as a reminder to drink often.
Good hydration will help [eliminate constipation](https://www.parents.com/parenting/moms/healthy-mom/ways-to-relieve-mom-constipation/) and other common postpartum ailments. And if you're breastfeeding, you will need more water. Most experts recommend about 16 cups of water each day for nursing parents.
[20 Things to Know About Your Postpartum Body](https://www.parents.com/pregnancy/my-body/postpartum/your-postpartum-body-what-to-expect-and-what-to-do/)
### 9\. Rest when needed
Even though many new parents hear the old saying "sleep when your baby sleeps," not everyone adheres to these wise words. Incorporating a few moments to simply relax post-workout can really help replenish you.
Also, don't try to do too much too soon. Delegate what you can and focus on caring for yourself and your baby during those first few months.
Was this page helpful?
Thanks for your feedback\!
Tell us why\!
Other
Sources
Parents uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our [editorial process](https://www.parents.com/parents-editorial-guidelines-5270847) to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
1. [Exercise After Pregnancy](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy). *American Society of Obstetricians and Gynecologists*. Updated 2022.
2. [Exercise After Pregnancy](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy). *American Society of Obstetricians and Gynecologists*. Updated 2022.
3. [Breastfeeding Your Baby](https://www.acog.org/womens-health/faqs/Breastfeeding-Your-Baby). *American College of Obstetricians and Gynecologists*. Updated 2023.
4. [Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation from Pregnancy through Return to Sport](https://doi.org/10.26603/001c.37863). *Int J Sports Phys Ther.* 2022
5. [Diastasis Recti Abdominis During Pregnancy and 12 Months After Childbirth: Prevalence, Risk Factors and Report of Lumbopelvic Pain](https://doi.org/10.1136/bjsports-2016-096065). *Br J Sports Med*. 2016.
6. [When Is It Safe to Start Exercising After Giving Birth?](https://www.lancastergeneralhealth.org/health-hub-home/motherhood/fitness-and-nutrition/when-is-it-safe-to-start-exercising-after-giving-birth) *Penn Medicine Lancaster General Health*.
7. [Nursing Your Baby—What You Eat and Drink Matters](https://www.eatright.org/health/pregnancy/breastfeeding-and-formula/nursing-your-baby-what-you-eat-and-drink-matters). *Academy of Nutrition and Dietetics.* Updated 2023.
Read more:
- [Pregnancy and Postpartum](https://www.parents.com/pregnancy-postpartum-5282488)
- [Postpartum & New Parenthood](https://www.parents.com/postpartum-new-parenthood-5282487)
## Related Articles
[![Woman doing toe touch on yoga mat]() :max_bytes\(150000\):strip_icc\(\)/211007-Diastasis-Recti-Exercises-Dos-Donts-Your-Postpartum-Pooch-2000-a412f918ca6e49d0874cf64461d466e2.jpg) Strengthen Your Postpartum Core with Expert Diastasis Recti Exercises](https://www.parents.com/pregnancy/my-body/postpartum/diastasis-recti-exercise-dos-and-donts/)
[![A section of prenatal vitamins we recommend on a colorful background]() :max_bytes\(150000\):strip_icc\(\)/parents-update-best-prenatal-vitamins-tout-1427059d52f5462286a2b924e5fd4636.jpg) The 10 Best Prenatal Vitamins, According to Registered Dietitians](https://www.parents.com/best-prenatal-vitamins-7503447)
[![A person holding strands of hair in front of them face partially visible]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1699055811-bfa8db9982fe4153a074834092886461.jpg) When Does Postpartum Hair Loss Peak? 3 Experts Share Everything You Need to Know](https://www.parents.com/when-does-postpartum-hair-loss-peak-3-experts-share-everything-you-need-to-know-11944865)
[![Young African American woman feeling nausea during breakfast time at dining room.]() :max_bytes\(150000\):strip_icc\(\)/young-african-american-woman-feeling-nausea-during-breakfast-time-at-dining-room--907546156-5a90427f3037130037020d92.jpg) What Is Hyperemesis Gravidarum During Pregnancy?](https://www.parents.com/pregnancy/complications/health-and-safety-issues/things-you-didnt-know-about-hyperemesis-gravidarum/)
[![Mom holding newborn at home]() :max_bytes\(150000\):strip_icc\(\)/Parents-Moms-Postpartum-Incontinence-1c1eed1638574319b02e736f7d131482.jpg) 85% of New Moms Suffer From This Postpartum Condition but Many Don’t Get Help](https://www.parents.com/postpartum-incontinence-is-common-but-untreated-8785817)
[![Woman holding newborn in chair]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1325863804-f727c8dd937448bba478abf1dc9c77e1.jpg) How I Made Peace With My Postpartum Body](https://www.parents.com/making-peace-with-my-postpartum-body-11830477)
[![Person scratching their head]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1326799106-bc70216d6a9c43a6919b15b623e1361c.jpg) Overcoming Postpartum Hair and Scalp Challenges with Expert Tips](https://www.parents.com/how-to-handle-an-itchy-scalp-postpartum-5202830)
[![woman laying in bed with newborn baby on her chest]() :max_bytes\(150000\):strip_icc\(\)/Parents-Battling-Postpartum-Fatigue-e36fd4cdc9984f5297e5cd06173b2228.jpg) How To Battle Postpartum Fatigue](https://www.parents.com/getting-drowsy-after-giving-birth-8724502)
[![A practitioner performing a massage on the shoulder and neck of a person lying on a table]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-21831424691-bfc02d400311421789b77a65b63b8ca9.jpg) 6 Benefits of Postpartum Massage That Go Way Beyond Stress Relief](https://www.parents.com/the-benefits-of-postpartum-massage-11903771)
[What Causes Postpartum Headaches, and Can You Prevent Them?](https://www.parents.com/postpartum-headache-causes-treatment-and-prevention-8627725)
[![Post-Partum person holding a peri bottle]() :max_bytes\(150000\):strip_icc\(\)/WhatIsaPeriBottle-final1-300547dbec6b46728b16cf69143a4996.png) How a Peri Bottle Can Soothe and Heal After Childbirth](https://www.parents.com/pregnancy/how-to-use-a-peri-bottle-for-postpartum-pain/)
[![woman smiling and pregnant]() :max_bytes\(150000\):strip_icc\(\)/iStock-657021328-5a469082494ec90036e9e376.jpg) What Happens to Your Vagina After Pregnancy and Birth?](https://www.parents.com/what-happens-to-your-vagina-after-pregnancy-4156275)
[![Frustrated person sitting on bed]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-1144827480-b8c43089b7aa4ab29254c1f5f1e55128.jpg) What To Know About Painful Sex After Birth](https://www.parents.com/painful-sex-after-birth-8661416)
[![Postpartum mother holding baby]() :max_bytes\(150000\):strip_icc\(\)/GettyImages-2231759625-257a41acc4714339a20b8bd821d98a14.jpg) No One Told Me: Experts Reveal How Childbirth Affects Your Body](https://www.parents.com/experts-reveal-how-childbirth-affects-your-body-11829007)
[![parent with newborn]() :max_bytes\(150000\):strip_icc\(\)/parentspostpartumrecoverytimeline-e7b5b7c597bc46d8b66e8ff55b045853.png) Postpartum Recovery Timeline: What to Expect After Giving Birth](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-timeline-what-youll-be-able-to-do-when-after-giving-birth/)
[![illustration of person holding cramping stomach]() :max_bytes\(150000\):strip_icc\(\)/is-stomach-pain-normal-after-giving-birth-290215-b9b5dc6883d44f938f4effc383976eea.png) Postpartum Cramping Explained: Causes and Comfort Tips](https://www.parents.com/postpartum-cramping-causes-treatment-and-concerns-8584191)
[Parents](https://www.parents.com/)
[Newsletters](https://www.parents.com/pregnancy/my-body/postpartum/postpartum-exercise/)
Follow Us
- [Starting a Family](https://www.parents.com/starting-a-family-5282670)
- [Pregnancy](https://www.parents.com/pregnancy-postpartum-5282488)
- [Baby Names](https://www.parents.com/baby-names/)
- [Parenting](https://www.parents.com/parenting/)
- [Life With Kids](https://www.parents.com/lifestyle-5282764)
- [Products & Gear](https://www.parents.com/what-to-buy-7507577)
- [News](https://www.parents.com/news/)
- [About Us](https://www.parents.com/about-us-5271079)
- [Expert Review Board](https://www.parents.com/meet-our-expert-review-board-5270846)
- [Editorial Guidelines](https://www.parents.com/parents-editorial-guidelines-5270847)
- [Product Review Guidelines](https://www.parents.com/parents-product-review-guidelines-5271118)
- [Careers](https://www.people.inc/careers)
- [Privacy Policy](https://www.people.inc/brands-privacy)
- [Contact](https://www.parents.com/about-us-5271079#toc-contact-us)
- [Terms of Service](https://www.people.inc/brands-termsofservice)
- [Advertise](https://www.people.inc/advertising)
Parents is part of the [People Inc.](https://www.people.inc/) publishing family.
Newsletter Sign Up
Newsletter Sign Up |
| Readable Markdown | After childbirth, some parents itch to get back into a regular exercise routine. But it's not as easy as hopping on the treadmill or rejoining your pre-baby pilates classes.
New parents should be realistic and patient when it comes to postpartum exercise—after all, it took around 40 weeks to grow your [pregnant body](https://www.parents.com/pregnancy/my-body/changing/crazy-ways-your-body-changes-during-pregnancy/), and it can take nearly as long to feel like you're somewhat closer to your pre-pregnancy self.
Here's what you need to know about postpartum exercise, including how to get started and stay safe.
## When Can You Exercise After Giving Birth?
According to [the American Society of Obstetricians and Gynecologists](https://www.acog.org/womens-health/faqs/exercise-after-pregnancy) (ACOG), you can usually start light walking within a few days of giving birth if you had a normal vaginal delivery. In general, the organization recommends 150 minutes of moderate-intensity activity each week, which equates to about 20 to 30 minutes of walking per day. But you will need to work up to this level of movement.
Start by taking a five-minute walk, then come home and see how you feel. If nothing bleeds, pulls, or aches, take a six-minute walk tomorrow and a seven-minute walk the next day. During these first few forays out into the world, don't carry your baby in a [front-facing carrier](https://www.parents.com/baby/safety/tips/safety-tips-for-wearing-a-baby-carrier/) or push them in a stroller because the strain may be too much. After you've walked comfortably and safely for a week or two, build up from there, adding some gentle upper-body stretching or a postpartum exercise class (but get the green light from your health care provider first).
Keep in mind, [if you had a C-section](https://www.parents.com/pregnancy/giving-birth/cesarean/all-about-c-sections-before-during-and-after/) or complications, you may need to take it even slower. Talk to your health care provider about when it's safe for you to begin exercising and how much you should do each day.
## Benefits of Exercising After Pregnancy
Exercise keeps your body strong, and it protects against some chronic medical conditions, so it stands to reason that you should be exercising after pregnancy. Exercise also can benefit your recovery in a number of ways. According to ACOG, exercise can:
- Strengthen your abdominal muscles
- Prevent postpartum depression
- Promote better sleep
- Elevate your energy
- Relieve stress
- Promote weight management
## How to Start Postpartum Exercise
You'll need to wait until your doctor gives you the OK to start postpartum exercise after birth, which might take several weeks (or longer if you had a C-section or labor complications). In the meantime, you can brainstorm a post-pregnancy workout plan by following the nine important steps outlined here.
### 1\. Introduce postpartum workouts slowly
Jumping back into your workout regimen right after birth is not a great idea, even for ultra-fit people, says Kameelah Phillips, MD, a board-certified OB-GYN. "I would recommend that new moms not try to exert themselves before two weeks. If you are [recovering from a C-section](https://www.parents.com/pregnancy/giving-birth/cesarean/your-c-section-recovery-timeline-and-tips/), I would defer a routine until after your first post-operative check."
Dr. Phillips also recommends confirming that the skin is properly closed and that you're cleared for a walking routine. "I usually recommend you take ibuprofen prior to any return to activity because the uterus is still healing and can cause discomfort. Give your body a little time to heal and enjoy a leisurely walk."
If you push yourself too hard in the beginning, you can actually be setting yourself back from real recovery. That, of course, does not mean you need to be held hostage in your house for six weeks. A walk can be considered a good start to your road back.
### 2\. Wait for the bleeding to stop
Once you embark on some heavier activities, pay attention to signs from your body. Some people find that [bleeding that had tapered down](https://www.parents.com/pregnancy/my-body/postpartum/bleeding-after-childbirth-what-you-need-to-know-about-lochia/) starts to get heavier again, which is a sign that the body needs more time to heal before a postpartum workout plan.
It may also be beneficial to talk with a health care provider about your symptoms. They can let you know what's normal and what needs more attention. But most of all, be patient and allow your body to heal. Recovering from having a baby is a marathon, not a sprint, and you will get there.
### 3\. Take it easy if you're breastfeeding
Weight loss should be the last thing on your mind after childbirth—and that's especially true if you're breastfeeding. Some experts recommend not starting an exercise routine until a couple of weeks postpartum, when [your milk supply](https://www.parents.com/baby/breastfeeding/basics/things-that-can-decrease-milk-supply/) is firmly established; talk to your provider for their input.
During the first few days after childbirth, some weight will come off automatically as your body relinquishes the stored fluids it needed during pregnancy. The rest will come off gradually as you become more active. If you're nursing, your body needs [500 calories a day](https://www.parents.com/baby/breastfeeding/breastfeeding-and-calories-heres-everything-you-need-to-know/) more than it needed before you conceived, so eat enough and eat nutritiously.
### 4\. Evaluate your pelvic floor
If [the pelvic floor is weak](https://www.parents.com/pregnancy/my-body/fitness/the-best-pelvic-floor-exercises-during-pregnancy/), intra-abdominal pressure (from exercises like crunches, pilates, or general ab work) can put too much strain on the pelvic floor and inhibit healing. It can even lead to organ prolapse in some cases.
One of the first forms of postpartum exercise you can start to incorporate daily can be a kegel routine. Start by strengthening or even re-familiarizing yourself with your pelvic floor muscles. If you are having difficulties, it may be beneficial to see a [physical therapist who specializes in pelvic floor exercises](https://www.parents.com/pregnancy/my-body/postpartum/should-all-new-moms-see-a-pelvic-floor-therapist/)—especially if you experienced complications. They can advise you on the best way to strengthen and heal your pelvic floor.
### 5\. Be mindful of diastasis recti
It's very common for postpartum people to experience a separation of their abdominal muscles, specifically the rectus abdominals (aka the six-pack muscles), [known as diastasis recti](https://www.parents.com/pregnancy/my-body/postpartum/diastasis-recti-the-postpartum-body-problem-no-one-talks-about/). Your health care provider can check this during your postpartum exam.
If it's severe enough, you may need to work with a physical therapist to help draw the muscles back together. So, when easing back to an abdominal postpartum workout, be mindful not to overdo it.
### 6\. Watch your wobbly joints
Relaxin, [the hormone responsible](https://www.parents.com/pregnancy/my-life/emotions/a-cheat-sheet-to-pregnancy-hormones/) for softening the ligaments and joints during pregnancy and childbirth, can stay in the body for 6 to 12 months after delivery. This can lead to wobbly, unstable joints and a loose pelvis.
Again, be mindful that the postpartum workout you choose is not too jerky in movement. You don't want to cause an injury by doing things too quickly. Instead, ease back into exercise with low-impact exercises like walking.
Swimming is another option that's gentle on the joints and pelvic floor, and great for strengthening the core and back muscles. But you will need to wait until your bleeding has stopped before adding this exercise to your postpartum workout regimen. You'll also want to ensure any stitches have healed.
### 7\. Try different types of postpartum exercise
As you get started on your postpartum workouts, don't discount walking as a gentle cardiovascular exercise. You can add gentle strength training exercises to your routine, too, with approval from your health care provider.
Some people decide to take a [postnatal yoga](https://www.parents.com/pregnancy/my-body/postpartum/5-yoga-poses-for-postpartum-abs/) class, designed specifically for people who just had a baby. There also are [baby-and-me exercise classes](https://www.parents.com/pregnancy/my-body/aches-pains/pregnancy-back-pain-remedies/) that allow you to bring your little one. Get creative when exercising and you're more likely to stick with it.
### 8\. Stay hydrated
Once you ease into postpartum exercise, remember to hydrate well. If you're out for a stroll with your baby, put your water bottle in the cup holder as a reminder to drink often.
Good hydration will help [eliminate constipation](https://www.parents.com/parenting/moms/healthy-mom/ways-to-relieve-mom-constipation/) and other common postpartum ailments. And if you're breastfeeding, you will need more water. Most experts recommend about 16 cups of water each day for nursing parents.
### 9\. Rest when needed
Even though many new parents hear the old saying "sleep when your baby sleeps," not everyone adheres to these wise words. Incorporating a few moments to simply relax post-workout can really help replenish you.
Also, don't try to do too much too soon. Delegate what you can and focus on caring for yourself and your baby during those first few months. |
| Shard | 147 (laksa) |
| Root Hash | 11366054843429160947 |
| Unparsed URL | com,parents!www,/pregnancy/my-body/postpartum/postpartum-exercise/ s443 |