🕷️ Crawler Inspector

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Direct Parameter Lookup

Raw Queries and Responses

1. Shard Calculation

Query:

Response:

Calculated Shard: 10 (from laksa047)

2. Crawled Status Check

Query:

curl -X POST \
  'http://laksa010.int.ahrefs:8124/' \
  -H 'Content-Type: text/plain' \
  -H 'X-ClickHouse-Database: crawler3' \
  -H 'Authorization: Basic YXBpOg==' \
  -d 'SELECT getAhrefsURLFromUnparsed(src_unparsed) AS found_url, ifNull(toUnixTimestamp(download_stamp), 0) AS crawl_time, ifNull(toUnixTimestamp(props_url_first_seen), 0) AS first_indexed_time, download_http_code AS http_code, src_unparsed AS src_unparsed, src_root_hash AS src_root_hash, history_drop_reason AS history_drop_reason, meta_title AS meta_title, meta_descriptions AS meta_descriptions, attrs_boilerpipe_text AS attrs_boilerpipe_text, attrs_markdown AS attrs_markdown, attrs_readable_markdown AS attrs_readable_markdown, meta_canonical AS meta_canonical FROM crawler3.page_info_local FINAL PREWHERE (src_root_hash, src_unparsed) IN ((getAhrefsRootHashFromUnparsed(getAhrefsUnparsedNoserviceFromURL(\'https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-0-12-weeks/\')), getAhrefsUnparsedNoserviceFromURL(\'https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-0-12-weeks/\'))) FORMAT JSONEachRow'

Response:

{"found_url":"https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-0-12-weeks\/","crawl_time":1775795354,"first_indexed_time":1658374684,"http_code":200,"src_unparsed":"ie,hse!www2,\/pregnancy-birth\/birth\/health-after-birth\/exercise-0-12-weeks\/ s443","src_root_hash":"5514331230062789010","history_drop_reason":null,"meta_title":"Exercise plans 0 to 12 weeks after pregnancy","meta_descriptions":["Having a baby changes your body. This can affect how soon you can be active. Start getting active gradually. Read an exercise plan for 0 to 12 weeks and what exercises to avoid."],"attrs_boilerpipe_text":"Having a baby changes your body. This can affect how soon you can be active. Start getting active gradually and follow an exercise plan.\nWhen to start physical activity\nYou can do gentle physical activity straight away or as soon as you feel ready after birth.\nThis includes:\ngentle walking\ngentle strengthening exercises\npelvic floor exercises\nNon-urgent advice:\nTalk to your GP before you start getting active if you had:\nany complication after giving birth that may have slowed down your recovery, such as an infection\nActivities to avoid at first\nAvoid high effort activity for the first 12 weeks after giving birth.\nHigh effort activity includes:\nrunning and jogging\ncircuit training\nteam sports\nDoing fast and intense activity before you are ready may lead to injury.\nHow to get active after pregnancy\nStart with gentle physical activity after the birth. You can gradually do other activities between 6 and 12 weeks.\nWeek 1 to 6 after birth\nThings you can do include:\npelvic floor exercises - wait until 6 weeks after giving birth if you had a\nforceps or vacuum delivery\ncorrecting your posture\ngentle strengthening exercises\nwalking regularly - you can start with a few minutes of walking and gradually build up to 30 minutes 5 days per week\nStay well hydrated, especially if you are breastfeeding.\nGentle strengthening exercises\nPostnatal floor exercises help strengthen the muscles that support your posture.\nCat cow exercise\nThis exercise will help strengthen your tummy muscles. This can support your back and ease back pain.\nStart on all fours with your knees under your hips and your hands under your shoulders - your spine should be in a 'box' position.\nCurve your back towards the floor.\nPush your back up towards the ceiling - you should feel a stretch along your spine.\nBreath comfortably and hold this position for 20 seconds.\nReturn your back to the position in step 1.\nRepeat 5 times.\nClam exercise\nThis exercise can help strengthen the bum muscles that support your pelvis. Stop doing the exercise if you feel pain at any time.\nLie on your left side with your knees bent and your back and feet flat against the wall.\nPull your lower tummy back towards your spine.\nOpen and close your right knee.\nRepeat this 20 times or until your bum muscle begins to feel too tired to lift the knee. You should feel your bum muscles working.\nRest for 30 seconds.\nRepeat 2 more sets.\nChange position and repeat the exercise lying on your right side.\nPelvic tilt\nThis exercise will help to stretch your lower back and pelvis, especially if you get a lot of lower back pain or stiffness.\nLie on your back on a firm surface with your knees bent and your feet flat on the floor.\nPull your belly button back towards your spine.\nFlatten your lower back against the floor.\nHold for 5 to 10 seconds.\nLet go slowly.\nRepeat 10 times.\nFrom week 6 to 12 after birth\nYou can do:\nbody-strengthening exercises, such as small squats, lunges, arm exercises and low intensity tummy crunches such as a chin tuck\naerobic exercises, such as cycling on a level surface, walking faster and farther\nDo not do difficult tummy exercises such as sit ups until 12 weeks after giving birth.\nBe careful if you have stitches from a caesarean birth.\nWait until at least 12 weeks after birth before doing activities such as tummy crunches.\nActivity where there is a lot of stretching can put too much strain on your stitches.\nExercise after a caesarean\nLow impact exercise\nAt 8 to 12 weeks you can begin doing higher intensity activities that are low impact.\nLow impact exercises include:\nswimming - only if your vaginal discharge has stopped for at least 7 days and all your stitches and wounds are fully healed\ncycling on a level surface\ngentle aerobics\nlight weights\nIf you had a caesarean birth, wait until at least 12 weeks after the birth before doing activities such as swimming.\nFrom week 12 after birth\nYou will need to wait 3 to 4 months after your baby is born to increase the effort of your exercise.\nExercises you can do include:\nrunning and jogging - start very easy, slowly and build up your distance over time\nswimming longer distances\ncycling - you can introduce cycling on different gradients such as up hills\nexercise classes - tell your instructor that it has been 12 weeks since you gave birth\nExercise 12 weeks after pregnancy","attrs_markdown":"[Skip to main content](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-0-12-weeks\/#maincontent)\n\n- [Jobs](https:\/\/about.hse.ie\/jobs\/job-search\/)\n- [HSE Staff](https:\/\/healthservice.hse.ie\/staff\/)\n- [About the HSE](https:\/\/about.hse.ie\/)\n\nMenu Close\n\nToggle search Search Close\n\nRecommended links\n\n- [Medical cards](https:\/\/www2.hse.ie\/services\/schemes-allowances\/medical-cards\/)\n- [European Health Insurance Card (EHIC)](https:\/\/www2.hse.ie\/services\/schemes-allowances\/ehic\/)\n- [Find urgent and emergency care](https:\/\/www2.hse.ie\/services\/urgent-emergency-care\/)\n- [Find a civil registration service](https:\/\/www2.hse.ie\/services\/births-deaths-and-marriages\/find-a-civil-registration-service\/)\n- [GP visit cards](https:\/\/www2.hse.ie\/services\/schemes-allowances\/gp-visit-cards\/gp-visit-cards\/)\n\n- [Health A to Z](https:\/\/www2.hse.ie\/conditions\/)\n- [Services](https:\/\/www2.hse.ie\/services\/)\n- [Living well](https:\/\/www2.hse.ie\/living-well\/)\n- [Mental health](https:\/\/www2.hse.ie\/mental-health\/)\n- [Pregnancy and birth](https:\/\/www2.hse.ie\/pregnancy-birth\/)\n- [Babies and children](https:\/\/www2.hse.ie\/babies-children\/)\n\n- [Jobs](https:\/\/about.hse.ie\/jobs\/job-search\/)\n- [HSE Staff](https:\/\/healthservice.hse.ie\/staff\/)\n- [About the HSE](https:\/\/about.hse.ie\/)\n\n- [Health A to Z](https:\/\/www2.hse.ie\/conditions\/)\n- [Services](https:\/\/www2.hse.ie\/services\/)\n- [Living Well](https:\/\/www2.hse.ie\/living-well)\n\n1. [Home](https:\/\/www2.hse.ie\/)\n2. [Pregnancy and birth](https:\/\/www2.hse.ie\/pregnancy-birth\/)\n3. [Birth](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/)\n4. [After the birth](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/)\n\n[Back to After the birth](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/)\n\n### Warning notification:Warning\nUnfortunately, you are using an outdated browser. Please, upgrade your browser to improve your experience with HSE. The list of supported browsers:\n\n1. [Chrome](https:\/\/www.google.com\/intl\/en_ie\/chrome\/ \"Chrome\")\n2. [Edge](https:\/\/www.microsoft.com\/en-us\/edge?form=MA13FJ&exp=e00 \"Edge\")\n3. [FireFox](https:\/\/www.mozilla.org\/en-US\/firefox\/new\/ \"FireFox\")\n4. [Opera](https:\/\/www.opera.com\/ \"Opera\")\n5. [Safari](https:\/\/www.apple.com\/safari\/ \"Safari\")\n\n# Exercise plans 0 to 12 weeks after pregnancy\nHaving a baby changes your body. This can affect how soon you can be active. Start getting active gradually and follow an exercise plan.\n\n## When to start physical activity\nYou can do gentle physical activity straight away or as soon as you feel ready after birth.\n\nThis includes:\n\n- gentle walking\n- gentle strengthening exercises\n- [pelvic floor exercises](https:\/\/www2.hse.ie\/pregnancy-birth\/keeping-well\/exercises\/)\n\n### Non-urgent advice: Talk to your GP before you start getting active if you had:\n- any complication after giving birth that may have slowed down your recovery, such as an infection\n\n## Activities to avoid at first\nAvoid high effort activity for the first 12 weeks after giving birth.\n\nHigh effort activity includes:\n\n- running and jogging\n- circuit training\n- team sports\n\nDoing fast and intense activity before you are ready may lead to injury.\n\n## How to get active after pregnancy\nStart with gentle physical activity after the birth. You can gradually do other activities between 6 and 12 weeks.\n\n### Week 1 to 6 after birth\nThings you can do include:\n\n- pelvic floor exercises - wait until 6 weeks after giving birth if you had a [forceps or vacuum delivery](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/assisted-vaginal-birth\/)\n- [correcting your posture](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-after-pregnancy\/#posture)\n- gentle strengthening exercises\n- walking regularly - you can start with a few minutes of walking and gradually build up to 30 minutes 5 days per week\n\nStay well hydrated, especially if you are breastfeeding.\n\n### Gentle strengthening exercises\nPostnatal floor exercises help strengthen the muscles that support your posture.\n\nCat cow exercise\n\nThis exercise will help strengthen your tummy muscles. This can support your back and ease back pain.\n\n1. Start on all fours with your knees under your hips and your hands under your shoulders - your spine should be in a 'box' position.\n2. Curve your back towards the floor.\n3. Push your back up towards the ceiling - you should feel a stretch along your spine.\n4. Breath comfortably and hold this position for 20 seconds.\n5. Return your back to the position in step 1.\n6. Repeat 5 times.\n\n![A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is neutral.](https:\/\/assets.hse.ie\/media\/images\/exercise_cat_cow.width-320.jpg)\n\n![A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is rounded.](https:\/\/assets.hse.ie\/media\/images\/exercise_cat_cow_2.width-320.jpg)\n\nClam exercise\n\nThis exercise can help strengthen the bum muscles that support your pelvis. Stop doing the exercise if you feel pain at any time.\n\n1. Lie on your left side with your knees bent and your back and feet flat against the wall.\n2. Pull your lower tummy back towards your spine.\n3. Open and close your right knee.\n4. Repeat this 20 times or until your bum muscle begins to feel too tired to lift the knee. You should feel your bum muscles working.\n5. Rest for 30 seconds.\n6. Repeat 2 more sets.\n7. Change position and repeat the exercise lying on your right side.\n\n![An illustration of a pregnant woman lying on her side. One hand is holding her head up, another hand is on the floor in front of her tummy, and her knees are spread apart while her feet are together.](https:\/\/assets.hse.ie\/media\/images\/Clam.width-320_6qmLAV9.png)\n\nPelvic tilt\n\nThis exercise will help to stretch your lower back and pelvis, especially if you get a lot of lower back pain or stiffness.\n\n1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor.\n2. Pull your belly button back towards your spine.\n3. Flatten your lower back against the floor.\n4. Hold for 5 to 10 seconds.\n5. Let go slowly.\n6. Repeat 10 times.\n\n![](https:\/\/assets.hse.ie\/media\/images\/pelvic_tilt.width-320_L9HdJsB.jpg)\n\n### From week 6 to 12 after birth\nYou can do:\n\n- body-strengthening exercises, such as small squats, lunges, arm exercises and low intensity tummy crunches such as a chin tuck\n- aerobic exercises, such as cycling on a level surface, walking faster and farther\n\nDo not do difficult tummy exercises such as sit ups until 12 weeks after giving birth.\n\nBe careful if you have stitches from a caesarean birth.\n\nWait until at least 12 weeks after birth before doing activities such as tummy crunches.\n\nActivity where there is a lot of stretching can put too much strain on your stitches.\n\n[Exercise after a caesarean](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-after-caesarean\/)\n\n### Low impact exercise\nAt 8 to 12 weeks you can begin doing higher intensity activities that are low impact.\n\nLow impact exercises include:\n\n- swimming - only if your vaginal discharge has stopped for at least 7 days and all your stitches and wounds are fully healed\n- cycling on a level surface\n- gentle aerobics\n- light weights\n\nIf you had a caesarean birth, wait until at least 12 weeks after the birth before doing activities such as swimming.\n\n### From week 12 after birth\nYou will need to wait 3 to 4 months after your baby is born to increase the effort of your exercise.\n\nExercises you can do include:\n\n- running and jogging - start very easy, slowly and build up your distance over time\n- swimming longer distances\n- cycling - you can introduce cycling on different gradients such as up hills\n- exercise classes - tell your instructor that it has been 12 weeks since you gave birth\n\n[Exercise 12 weeks after pregnancy](https:\/\/www2.hse.ie\/babies-children\/parenting-advice\/health-mental-wellbeing\/exercise-12-weeks-after-pregnancy\/)\n\n## More in [After the birth](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/)\n- [Recovering](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/recovering\/)\n- [When to get medical help](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/medical-help-after-birth\/)\n- [Body changes](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/body-changes-recovery\/)\n### Common health problems\n- [Bladder and bowel problems](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/bladder-bowel-problems\/)\n- [Hair loss](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/breast-changes-hair-loss\/)\n- [DRAM - weakness in tummy muscles](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/dram-tummy-muscles\/)\n- [Feeling depressed](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/feeling-down\/)\n- [Your vagina after giving birth](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/hot-flushes-vaginal-problems\/)\n- [Pain in your muscles and bones](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/pain-muscles-bones\/)\n### Exercise\n- Exercise plans 0 to 12 weeks after pregnancy\n- [Exercise after pregnancy](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-after-pregnancy\/)\n- [Exercise after a caesarean](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-after-caesarean\/)\n\nPage last reviewed: 29 August 2023   \n Next review due: 29 August 2026\n\nThis project has received funding from the Government of Ireland’s Sláintecare Integration Fund 2019 under Grant Agreement Number 123.\n\n![](https:\/\/assets.hse.ie\/media\/images\/slaintecare_nobackground.width-320_gke68yF.png)\n\n## HSE Live - we're here to help\nMonday to Friday: 8am to 8pm   \nSaturday: 9am to 5pm   \nSunday: Closed   \nBank holidays: Closed\n\n**Freephone: [1800 700 700](tel:1800700700)**\n\n**From outside Ireland: [00 353 1 240 8787](tel:0035312408787)**\n\n- [HSE Facebook](https:\/\/www.facebook.com\/HSElive\/)\n- [HSE Instagram](https:\/\/instagram.com\/irishhealthservice)\n- [HSE TikTok](https:\/\/www.tiktok.com\/@hselive)\n- [HSE YouTube](https:\/\/www.youtube.com\/channel\/UCoNNhGGAYkdavsSXp1iVzCg)\n- [HSE LinkedIn](https:\/\/ie.linkedin.com\/company\/health-service-executive)\n\n- [Complaints and feedback](https:\/\/www2.hse.ie\/complaints-feedback\/)\n- [Emergencies](https:\/\/www2.hse.ie\/services\/find-urgent-emergency-care\/)\n- [Cookie settings](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-0-12-weeks\/)\n\n## Support links\n- [Cookie statement](https:\/\/www2.hse.ie\/cookie-statement\/)\n- [Accessibility](https:\/\/www2.hse.ie\/accessibility-statement\/)\n- [Privacy statement](https:\/\/www2.hse.ie\/privacy-statement\/)\n- [Disclaimer](https:\/\/www.hse.ie\/disclaimer\/)\n\n© Health Service Executive","attrs_readable_markdown":"Having a baby changes your body. This can affect how soon you can be active. Start getting active gradually and follow an exercise plan.\n\n## When to start physical activity\nYou can do gentle physical activity straight away or as soon as you feel ready after birth.\n\nThis includes:\n\n- gentle walking\n- gentle strengthening exercises\n- [pelvic floor exercises](https:\/\/www2.hse.ie\/pregnancy-birth\/keeping-well\/exercises\/)\n\n### Non-urgent advice: Talk to your GP before you start getting active if you had:\n- any complication after giving birth that may have slowed down your recovery, such as an infection\n\n## Activities to avoid at first\nAvoid high effort activity for the first 12 weeks after giving birth.\n\nHigh effort activity includes:\n\n- running and jogging\n- circuit training\n- team sports\n\nDoing fast and intense activity before you are ready may lead to injury.\n\n## How to get active after pregnancy\nStart with gentle physical activity after the birth. You can gradually do other activities between 6 and 12 weeks.\n\n### Week 1 to 6 after birth\nThings you can do include:\n\n- pelvic floor exercises - wait until 6 weeks after giving birth if you had a [forceps or vacuum delivery](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/assisted-vaginal-birth\/)\n- [correcting your posture](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-after-pregnancy\/#posture)\n- gentle strengthening exercises\n- walking regularly - you can start with a few minutes of walking and gradually build up to 30 minutes 5 days per week\n\nStay well hydrated, especially if you are breastfeeding.\n\n### Gentle strengthening exercises\nPostnatal floor exercises help strengthen the muscles that support your posture.\n\nCat cow exercise\n\nThis exercise will help strengthen your tummy muscles. This can support your back and ease back pain.\n\n1. Start on all fours with your knees under your hips and your hands under your shoulders - your spine should be in a 'box' position.\n2. Curve your back towards the floor.\n3. Push your back up towards the ceiling - you should feel a stretch along your spine.\n4. Breath comfortably and hold this position for 20 seconds.\n5. Return your back to the position in step 1.\n6. Repeat 5 times.\n\n![A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is neutral.](https:\/\/assets.hse.ie\/media\/images\/exercise_cat_cow.width-320.jpg)\n\n![A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is rounded.](https:\/\/assets.hse.ie\/media\/images\/exercise_cat_cow_2.width-320.jpg)\n\nClam exercise\n\nThis exercise can help strengthen the bum muscles that support your pelvis. Stop doing the exercise if you feel pain at any time.\n\n1. Lie on your left side with your knees bent and your back and feet flat against the wall.\n2. Pull your lower tummy back towards your spine.\n3. Open and close your right knee.\n4. Repeat this 20 times or until your bum muscle begins to feel too tired to lift the knee. You should feel your bum muscles working.\n5. Rest for 30 seconds.\n6. Repeat 2 more sets.\n7. Change position and repeat the exercise lying on your right side.\n\n![An illustration of a pregnant woman lying on her side. One hand is holding her head up, another hand is on the floor in front of her tummy, and her knees are spread apart while her feet are together.](https:\/\/assets.hse.ie\/media\/images\/Clam.width-320_6qmLAV9.png)\n\nPelvic tilt\n\nThis exercise will help to stretch your lower back and pelvis, especially if you get a lot of lower back pain or stiffness.\n\n1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor.\n2. Pull your belly button back towards your spine.\n3. Flatten your lower back against the floor.\n4. Hold for 5 to 10 seconds.\n5. Let go slowly.\n6. Repeat 10 times.\n\n![](https:\/\/assets.hse.ie\/media\/images\/pelvic_tilt.width-320_L9HdJsB.jpg)\n\n### From week 6 to 12 after birth\nYou can do:\n\n- body-strengthening exercises, such as small squats, lunges, arm exercises and low intensity tummy crunches such as a chin tuck\n- aerobic exercises, such as cycling on a level surface, walking faster and farther\n\nDo not do difficult tummy exercises such as sit ups until 12 weeks after giving birth.\n\nBe careful if you have stitches from a caesarean birth.\n\nWait until at least 12 weeks after birth before doing activities such as tummy crunches.\n\nActivity where there is a lot of stretching can put too much strain on your stitches.\n\n[Exercise after a caesarean](https:\/\/www2.hse.ie\/pregnancy-birth\/birth\/health-after-birth\/exercise-after-caesarean\/)\n\n### Low impact exercise\nAt 8 to 12 weeks you can begin doing higher intensity activities that are low impact.\n\nLow impact exercises include:\n\n- swimming - only if your vaginal discharge has stopped for at least 7 days and all your stitches and wounds are fully healed\n- cycling on a level surface\n- gentle aerobics\n- light weights\n\nIf you had a caesarean birth, wait until at least 12 weeks after the birth before doing activities such as swimming.\n\n### From week 12 after birth\nYou will need to wait 3 to 4 months after your baby is born to increase the effort of your exercise.\n\nExercises you can do include:\n\n- running and jogging - start very easy, slowly and build up your distance over time\n- swimming longer distances\n- cycling - you can introduce cycling on different gradients such as up hills\n- exercise classes - tell your instructor that it has been 12 weeks since you gave birth\n\n[Exercise 12 weeks after pregnancy](https:\/\/www2.hse.ie\/babies-children\/parenting-advice\/health-mental-wellbeing\/exercise-12-weeks-after-pregnancy\/)","meta_canonical":null}

3. Robots.txt Check

Query:

Response:

4. Spam/Ban Check

Query:

Response:

5. Seen Status Check

ℹ️ Skipped - page is already crawled

📄

INDEXABLE

✅

CRAWLED

7 days ago

🤖

ROBOTS ALLOWED

Page Info Filters

Filter	Status	Condition	Details
HTTP status	PASS	`download_http_code = 200`	HTTP 200
Age cutoff	PASS	`download_stamp > now() - 6 MONTH`	0.3 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

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Property	Value
URL	https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-0-12-weeks/
Last Crawled	2026-04-10 04:29:14 (7 days ago)
First Indexed	2022-07-21 03:38:04 (3 years ago)
HTTP Status Code	200
Meta Title	Exercise plans 0 to 12 weeks after pregnancy
Meta Description	Having a baby changes your body. This can affect how soon you can be active. Start getting active gradually. Read an exercise plan for 0 to 12 weeks and what exercises to avoid.
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Boilerpipe Text	Having a baby changes your body. This can affect how soon you can be active. Start getting active gradually and follow an exercise plan. When to start physical activity You can do gentle physical activity straight away or as soon as you feel ready after birth. This includes: gentle walking gentle strengthening exercises pelvic floor exercises Non-urgent advice: Talk to your GP before you start getting active if you had: any complication after giving birth that may have slowed down your recovery, such as an infection Activities to avoid at first Avoid high effort activity for the first 12 weeks after giving birth. High effort activity includes: running and jogging circuit training team sports Doing fast and intense activity before you are ready may lead to injury. How to get active after pregnancy Start with gentle physical activity after the birth. You can gradually do other activities between 6 and 12 weeks. Week 1 to 6 after birth Things you can do include: pelvic floor exercises - wait until 6 weeks after giving birth if you had a forceps or vacuum delivery correcting your posture gentle strengthening exercises walking regularly - you can start with a few minutes of walking and gradually build up to 30 minutes 5 days per week Stay well hydrated, especially if you are breastfeeding. Gentle strengthening exercises Postnatal floor exercises help strengthen the muscles that support your posture. Cat cow exercise This exercise will help strengthen your tummy muscles. This can support your back and ease back pain. Start on all fours with your knees under your hips and your hands under your shoulders - your spine should be in a 'box' position. Curve your back towards the floor. Push your back up towards the ceiling - you should feel a stretch along your spine. Breath comfortably and hold this position for 20 seconds. Return your back to the position in step 1. Repeat 5 times. Clam exercise This exercise can help strengthen the bum muscles that support your pelvis. Stop doing the exercise if you feel pain at any time. Lie on your left side with your knees bent and your back and feet flat against the wall. Pull your lower tummy back towards your spine. Open and close your right knee. Repeat this 20 times or until your bum muscle begins to feel too tired to lift the knee. You should feel your bum muscles working. Rest for 30 seconds. Repeat 2 more sets. Change position and repeat the exercise lying on your right side. Pelvic tilt This exercise will help to stretch your lower back and pelvis, especially if you get a lot of lower back pain or stiffness. Lie on your back on a firm surface with your knees bent and your feet flat on the floor. Pull your belly button back towards your spine. Flatten your lower back against the floor. Hold for 5 to 10 seconds. Let go slowly. Repeat 10 times. From week 6 to 12 after birth You can do: body-strengthening exercises, such as small squats, lunges, arm exercises and low intensity tummy crunches such as a chin tuck aerobic exercises, such as cycling on a level surface, walking faster and farther Do not do difficult tummy exercises such as sit ups until 12 weeks after giving birth. Be careful if you have stitches from a caesarean birth. Wait until at least 12 weeks after birth before doing activities such as tummy crunches. Activity where there is a lot of stretching can put too much strain on your stitches. Exercise after a caesarean Low impact exercise At 8 to 12 weeks you can begin doing higher intensity activities that are low impact. Low impact exercises include: swimming - only if your vaginal discharge has stopped for at least 7 days and all your stitches and wounds are fully healed cycling on a level surface gentle aerobics light weights If you had a caesarean birth, wait until at least 12 weeks after the birth before doing activities such as swimming. From week 12 after birth You will need to wait 3 to 4 months after your baby is born to increase the effort of your exercise. Exercises you can do include: running and jogging - start very easy, slowly and build up your distance over time swimming longer distances cycling - you can introduce cycling on different gradients such as up hills exercise classes - tell your instructor that it has been 12 weeks since you gave birth Exercise 12 weeks after pregnancy
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[Home](https://www2.hse.ie/) 2. [Pregnancy and birth](https://www2.hse.ie/pregnancy-birth/) 3. [Birth](https://www2.hse.ie/pregnancy-birth/birth/) 4. [After the birth](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/) [Back to After the birth](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/) ### Warning notification:Warning Unfortunately, you are using an outdated browser. Please, upgrade your browser to improve your experience with HSE. The list of supported browsers: 1. [Chrome](https://www.google.com/intl/en_ie/chrome/ "Chrome") 2. [Edge](https://www.microsoft.com/en-us/edge?form=MA13FJ&exp=e00 "Edge") 3. [FireFox](https://www.mozilla.org/en-US/firefox/new/ "FireFox") 4. [Opera](https://www.opera.com/ "Opera") 5. [Safari](https://www.apple.com/safari/ "Safari") # Exercise plans 0 to 12 weeks after pregnancy Having a baby changes your body. This can affect how soon you can be active. Start getting active gradually and follow an exercise plan. ## When to start physical activity You can do gentle physical activity straight away or as soon as you feel ready after birth. This includes: - gentle walking - gentle strengthening exercises - [pelvic floor exercises](https://www2.hse.ie/pregnancy-birth/keeping-well/exercises/) ### Non-urgent advice: Talk to your GP before you start getting active if you had: - any complication after giving birth that may have slowed down your recovery, such as an infection ## Activities to avoid at first Avoid high effort activity for the first 12 weeks after giving birth. High effort activity includes: - running and jogging - circuit training - team sports Doing fast and intense activity before you are ready may lead to injury. ## How to get active after pregnancy Start with gentle physical activity after the birth. You can gradually do other activities between 6 and 12 weeks. ### Week 1 to 6 after birth Things you can do include: - pelvic floor exercises - wait until 6 weeks after giving birth if you had a [forceps or vacuum delivery](https://www2.hse.ie/pregnancy-birth/birth/assisted-vaginal-birth/) - [correcting your posture](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-after-pregnancy/#posture) - gentle strengthening exercises - walking regularly - you can start with a few minutes of walking and gradually build up to 30 minutes 5 days per week Stay well hydrated, especially if you are breastfeeding. ### Gentle strengthening exercises Postnatal floor exercises help strengthen the muscles that support your posture. Cat cow exercise This exercise will help strengthen your tummy muscles. This can support your back and ease back pain. 1. Start on all fours with your knees under your hips and your hands under your shoulders - your spine should be in a 'box' position. 2. Curve your back towards the floor. 3. Push your back up towards the ceiling - you should feel a stretch along your spine. 4. Breath comfortably and hold this position for 20 seconds. 5. Return your back to the position in step 1. 6. Repeat 5 times. ![A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is neutral.](https://assets.hse.ie/media/images/exercise_cat_cow.width-320.jpg) ![A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is rounded.](https://assets.hse.ie/media/images/exercise_cat_cow_2.width-320.jpg) Clam exercise This exercise can help strengthen the bum muscles that support your pelvis. Stop doing the exercise if you feel pain at any time. 1. Lie on your left side with your knees bent and your back and feet flat against the wall. 2. Pull your lower tummy back towards your spine. 3. Open and close your right knee. 4. Repeat this 20 times or until your bum muscle begins to feel too tired to lift the knee. You should feel your bum muscles working. 5. Rest for 30 seconds. 6. Repeat 2 more sets. 7. Change position and repeat the exercise lying on your right side. ![An illustration of a pregnant woman lying on her side. One hand is holding her head up, another hand is on the floor in front of her tummy, and her knees are spread apart while her feet are together.](https://assets.hse.ie/media/images/Clam.width-320_6qmLAV9.png) Pelvic tilt This exercise will help to stretch your lower back and pelvis, especially if you get a lot of lower back pain or stiffness. 1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor. 2. Pull your belly button back towards your spine. 3. Flatten your lower back against the floor. 4. Hold for 5 to 10 seconds. 5. Let go slowly. 6. Repeat 10 times. ![](https://assets.hse.ie/media/images/pelvic_tilt.width-320_L9HdJsB.jpg) ### From week 6 to 12 after birth You can do: - body-strengthening exercises, such as small squats, lunges, arm exercises and low intensity tummy crunches such as a chin tuck - aerobic exercises, such as cycling on a level surface, walking faster and farther Do not do difficult tummy exercises such as sit ups until 12 weeks after giving birth. Be careful if you have stitches from a caesarean birth. Wait until at least 12 weeks after birth before doing activities such as tummy crunches. Activity where there is a lot of stretching can put too much strain on your stitches. [Exercise after a caesarean](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-after-caesarean/) ### Low impact exercise At 8 to 12 weeks you can begin doing higher intensity activities that are low impact. Low impact exercises include: - swimming - only if your vaginal discharge has stopped for at least 7 days and all your stitches and wounds are fully healed - cycling on a level surface - gentle aerobics - light weights If you had a caesarean birth, wait until at least 12 weeks after the birth before doing activities such as swimming. ### From week 12 after birth You will need to wait 3 to 4 months after your baby is born to increase the effort of your exercise. Exercises you can do include: - running and jogging - start very easy, slowly and build up your distance over time - swimming longer distances - cycling - you can introduce cycling on different gradients such as up hills - exercise classes - tell your instructor that it has been 12 weeks since you gave birth [Exercise 12 weeks after pregnancy](https://www2.hse.ie/babies-children/parenting-advice/health-mental-wellbeing/exercise-12-weeks-after-pregnancy/) ## More in [After the birth](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/) - [Recovering](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/recovering/) - [When to get medical help](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/medical-help-after-birth/) - [Body changes](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/body-changes-recovery/) ### Common health problems - [Bladder and bowel problems](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/bladder-bowel-problems/) - [Hair loss](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/breast-changes-hair-loss/) - [DRAM - weakness in tummy muscles](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/dram-tummy-muscles/) - [Feeling depressed](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/feeling-down/) - [Your vagina after giving birth](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/hot-flushes-vaginal-problems/) - [Pain in your muscles and bones](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/pain-muscles-bones/) ### Exercise - Exercise plans 0 to 12 weeks after pregnancy - [Exercise after pregnancy](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-after-pregnancy/) - [Exercise after a caesarean](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-after-caesarean/) Page last reviewed: 29 August 2023 Next review due: 29 August 2026 This project has received funding from the Government of Ireland’s Sláintecare Integration Fund 2019 under Grant Agreement Number 123. ![](https://assets.hse.ie/media/images/slaintecare_nobackground.width-320_gke68yF.png) ## HSE Live - we're here to help Monday to Friday: 8am to 8pm Saturday: 9am to 5pm Sunday: Closed Bank holidays: Closed Freephone: [1800 700 700](tel:1800700700) From outside Ireland: [00 353 1 240 8787](tel:0035312408787) - [HSE Facebook](https://www.facebook.com/HSElive/) - [HSE Instagram](https://instagram.com/irishhealthservice) - [HSE TikTok](https://www.tiktok.com/@hselive) - [HSE YouTube](https://www.youtube.com/channel/UCoNNhGGAYkdavsSXp1iVzCg) - [HSE LinkedIn](https://ie.linkedin.com/company/health-service-executive) - [Complaints and feedback](https://www2.hse.ie/complaints-feedback/) - [Emergencies](https://www2.hse.ie/services/find-urgent-emergency-care/) - [Cookie settings](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-0-12-weeks/) ## Support links - [Cookie statement](https://www2.hse.ie/cookie-statement/) - [Accessibility](https://www2.hse.ie/accessibility-statement/) - [Privacy statement](https://www2.hse.ie/privacy-statement/) - [Disclaimer](https://www.hse.ie/disclaimer/) © Health Service Executive
Readable Markdown	Having a baby changes your body. This can affect how soon you can be active. Start getting active gradually and follow an exercise plan. ## When to start physical activity You can do gentle physical activity straight away or as soon as you feel ready after birth. This includes: - gentle walking - gentle strengthening exercises - [pelvic floor exercises](https://www2.hse.ie/pregnancy-birth/keeping-well/exercises/) ### Non-urgent advice: Talk to your GP before you start getting active if you had: - any complication after giving birth that may have slowed down your recovery, such as an infection ## Activities to avoid at first Avoid high effort activity for the first 12 weeks after giving birth. High effort activity includes: - running and jogging - circuit training - team sports Doing fast and intense activity before you are ready may lead to injury. ## How to get active after pregnancy Start with gentle physical activity after the birth. You can gradually do other activities between 6 and 12 weeks. ### Week 1 to 6 after birth Things you can do include: - pelvic floor exercises - wait until 6 weeks after giving birth if you had a [forceps or vacuum delivery](https://www2.hse.ie/pregnancy-birth/birth/assisted-vaginal-birth/) - [correcting your posture](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-after-pregnancy/#posture) - gentle strengthening exercises - walking regularly - you can start with a few minutes of walking and gradually build up to 30 minutes 5 days per week Stay well hydrated, especially if you are breastfeeding. ### Gentle strengthening exercises Postnatal floor exercises help strengthen the muscles that support your posture. Cat cow exercise This exercise will help strengthen your tummy muscles. This can support your back and ease back pain. 1. Start on all fours with your knees under your hips and your hands under your shoulders - your spine should be in a 'box' position. 2. Curve your back towards the floor. 3. Push your back up towards the ceiling - you should feel a stretch along your spine. 4. Breath comfortably and hold this position for 20 seconds. 5. Return your back to the position in step 1. 6. Repeat 5 times. ![A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is neutral.](https://assets.hse.ie/media/images/exercise_cat_cow.width-320.jpg) ![A woman is looking down while she is on all fours on the ground. Her knees are under her hips, her hands are under her shoulders, and her back is rounded.](https://assets.hse.ie/media/images/exercise_cat_cow_2.width-320.jpg) Clam exercise This exercise can help strengthen the bum muscles that support your pelvis. Stop doing the exercise if you feel pain at any time. 1. Lie on your left side with your knees bent and your back and feet flat against the wall. 2. Pull your lower tummy back towards your spine. 3. Open and close your right knee. 4. Repeat this 20 times or until your bum muscle begins to feel too tired to lift the knee. You should feel your bum muscles working. 5. Rest for 30 seconds. 6. Repeat 2 more sets. 7. Change position and repeat the exercise lying on your right side. ![An illustration of a pregnant woman lying on her side. One hand is holding her head up, another hand is on the floor in front of her tummy, and her knees are spread apart while her feet are together.](https://assets.hse.ie/media/images/Clam.width-320_6qmLAV9.png) Pelvic tilt This exercise will help to stretch your lower back and pelvis, especially if you get a lot of lower back pain or stiffness. 1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor. 2. Pull your belly button back towards your spine. 3. Flatten your lower back against the floor. 4. Hold for 5 to 10 seconds. 5. Let go slowly. 6. Repeat 10 times. ![](https://assets.hse.ie/media/images/pelvic_tilt.width-320_L9HdJsB.jpg) ### From week 6 to 12 after birth You can do: - body-strengthening exercises, such as small squats, lunges, arm exercises and low intensity tummy crunches such as a chin tuck - aerobic exercises, such as cycling on a level surface, walking faster and farther Do not do difficult tummy exercises such as sit ups until 12 weeks after giving birth. Be careful if you have stitches from a caesarean birth. Wait until at least 12 weeks after birth before doing activities such as tummy crunches. Activity where there is a lot of stretching can put too much strain on your stitches. [Exercise after a caesarean](https://www2.hse.ie/pregnancy-birth/birth/health-after-birth/exercise-after-caesarean/) ### Low impact exercise At 8 to 12 weeks you can begin doing higher intensity activities that are low impact. Low impact exercises include: - swimming - only if your vaginal discharge has stopped for at least 7 days and all your stitches and wounds are fully healed - cycling on a level surface - gentle aerobics - light weights If you had a caesarean birth, wait until at least 12 weeks after the birth before doing activities such as swimming. ### From week 12 after birth You will need to wait 3 to 4 months after your baby is born to increase the effort of your exercise. Exercises you can do include: - running and jogging - start very easy, slowly and build up your distance over time - swimming longer distances - cycling - you can introduce cycling on different gradients such as up hills - exercise classes - tell your instructor that it has been 12 weeks since you gave birth [Exercise 12 weeks after pregnancy](https://www2.hse.ie/babies-children/parenting-advice/health-mental-wellbeing/exercise-12-weeks-after-pregnancy/)
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