From back pain and diastasis recti (when the abdominal muscles separate down the middle) to prolapse and incontinence, there’s a lot to think about when exercising again after pregnancy. These low impact workouts are a safe bet.
At less than two months postpartum new mums go to their GP for a check-up. Dubbed the six-week check, it sometimes happens at eight weeks to coincide with the baby’s first health check and immunisations.
What I’ve learned, from my own experience and from debriefing with dozens of other new mums during maternity leave, is that the majority of women are signed off and given the all-clear to exercise even if they’re experiencing physical complications from pregnancy or birth.
I met one mum whose GP didn’t check her episiotomy stitches even though she suspected they were infected (they were, but it wasn’t until she went to A&E that she was given antibiotics), and another who was told her urinary incontinence was normal and would get better (it didn’t).
Another woman could feel the bulge of prolapsing organs when she walked and was told to do pelvic floor exercises as much as possible, and that it was fine to exercise.
She sought a private physiotherapy appointment and was told the opposite — not only was she not ready for exercise, but she was advised to take regular breaks when walking (every 10 to 15 minutes), and to only do pelvic floor exercises every other day so as not to exhaust the muscles and worsen symptoms.
So, if the six-week check is too early — or too light touch — to know for sure, how do we know our bodies have recovered enough to safely return to exercise? And then, which exercises are best and which are best avoided?
I spoke to an array of experts to find out.
Post-partum recovery: six weeks or more?
“After six weeks the basic process of healing is well under way, the hormonal levels are stabilising and the uterus is usually back to normal size,” says Dr Paulina Kloskowska, a physiotherapist at Marylebone Health.
But, she hastens to add: “It can take up to a year for all the systems within the body to recover fully, so it’s important to take this into account while planning exercise, training and performance during that time.”
How soon after giving birth can you exercise?
Whether you’ve had a vaginal birth or a c-section, recovery time will be different for every woman and most experts stress the importance of listening to your body.
“It’s important to think of the period after giving birth as the fourth trimester,” says Dr Rebecca Robinson, a consultant in sport and exercise medicine. “The body has undergone significant changes, and although some of these can optimise some aspects of performance (such as the increase in heart and lung and blood volume), there’s a need to be cautious.”
On top of the physical recovery from pregnancy and childbirth, strains of motherhood can impede your ability to exercise as you once did, such as lack of sleep, continued hormonal fluctuations, new routines and less time to yourself.
Dr Kloskowska advises: “It’s not easy, as a lot of things are changing and we’re likely to have less capacity for exercise — so we may have to start a bit slower and increase the exercise volume and intensity gradually.”
Read more: Love Island’s Olivia Bowen reveals the truth about becoming a first-time mum and healing from a traumatic birth
Exercise you can do immediately after having a baby
As soon as the baby is out (and the catheter, too, if you had a c-section), women can do pelvic floor exercises. This part of the body weakens during pregnancy due to the strain of holding a baby above it, so whether you had a c-section or vaginal birth it’s important to restore strength — and for those who had the latter, it can speed up healing by increasing circulation to the vagina (according to my midwife).
The NHS has an app — Squeezy — which you can set according to reps and timings, as well as setting reminders for yourself. Start with low reps with short holds (something like three reps of three second holds) and then you can increase every couple of weeks to increase strength — think of it like you’re adding weights in the gym as you get stronger over time.
After that, walking is the number one way to exercise after childbirth and Dr Kloskowska says you can increase to brisk walks that get your heart rate up at around four to six weeks, to start increasing fitness ready to return to other forms of exercise.
If you start to feel any bulging inside your vagina, this can be a tell-tale sign of prolapse, so try to avoid long walks and take breaks when you feel discomfort. Instead, concentrate on your pelvic floor until you’ve seen a women’s health physiotherapist.
Read more: London’s best pre- and post-natal fitness classes
The worst exercise for postpartum fitness
High-impact exercise like running can be the most difficult to return to after having a baby, especially if you’re dealing with incontinence and prolapse as it can worsen symptoms.
It’s advisable to spend at least six months rehabilitating your core and pelvic floor, while also working on fitness through low-impact workouts, before returning to running — but, of course, every woman is different, and you may be able to hit the road sooner.
If you prefer to take your time, swimming, cycling and spinning are three of the best high intensity but low-impact exercises to try during the postpartum period to get your heart rate pumping.
@flourishingmiranda Heres week 1 of me getting back into runninf after having my first baby. Follow for weekly updates #runningafterababy #newmom #postpartum #newbornbaby #firsttimemom #fyp #postpardumfitness #fitmom #naptimeworkout ♬ original sound – Miranda
The best postpartum cardio exercise
“Swimming is a great form of exercise and a gentle way to get the body moving so it’s win, win, win,” says personal trainer Georgie Spurling. “It’s super low impact, it takes the weight off your joints and it can strengthen your core without being too demanding.”
However, she adds that while it works your core it won’t help bring it back together if you have diastasis recti. She also warns: “Make sure you’ve fully healed before you start swimming to reduce the chance of infection.”
If you’re looking for that ‘runner’s high’ (aka endorphin rush), personal trainer Mari-Carmen Sanchez-Morris says: “Not only is spin a fantastic low impact, cardiovascular exercise that’s gentle on recovering joints and tissues, but it also helps improve the core and pelvic floor muscles, essential for keeping the pelvis stable and supporting the muscles.”
Cycling and spinning will give similar benefits but, if going out on a bike, Mari-Carmen, founder of Fit Mama, warns: “Avoid too many hills and bumpy roads, as sudden jolts and jerks can put more strain on the pelvic floor. Try to opt for gentler, smoother rides and gradually increase the difficulty as you start to recover and feel stronger.”
She also recommends setting the handlebars higher than you’d usually have them. “Lower handlebars have been found to have a negative impact on the pelvic floor by causing excess pressure,” she explains.
Read more: Is osteopathy the answer to post-pregnancy recovery?
The best workouts to do during the postpartum period
Yoga and Pilates are two of the top ways to exercise after having a baby, as both actively target your core to heal diastasis recti, your pelvic floor to help with incontinence and prolapse, and overall strength to help restore your pre-pregnancy posture (pregnant women often lean back slightly at the hips, which tilts the pelvis out of alignment).
Most yoga or Pilates studios will even offer specific postpartum classes where new mums can come with their babies (before they’re on the move) and work out in a relaxed environment, where they can stop to feed or soothe their baby at any point, and classes are tailored to postpartum recovery.
“Yoga promotes flexibility and improves posture, which can help new mothers manage the physical demands of carrying and feeding their baby,” says Kate Váchová, yoga instructor and founder of Circé Yoga.
“Mentally and emotionally, yoga provides a space for new mothers to reconnect with their bodies and cultivate mindfulness,” she adds. “Postpartum life can be overwhelming, and both deep breathing and meditation help in reducing stress and anxiety. Yoga encourages a moment of self-care, fostering a sense of calm and balance amid the changes and challenges of motherhood.”
However, Georgie says: “Pilates is by far my favourite way to train pre- and postpartum women.”
Georgie, who founded ARVRA, explains: “There’s so much you can do with Pilates. It’s very strength based, it’s very low impact, and you lose muscle retention and muscle strength [while pregnant] so Pilates is a fantastic way to regain this postpartum.
“What I love about Pilates is you can start from a really low level and build it up gradually to make it harder and harder. It also works your full body. Whereas with swimming and spinning there isn’t as much scope for progression.”
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What about strength training and weightlifting after birth?
Like other forms of exercise, wait until you get the green light from your doctor and you feel physically ready. Then, the most important thing is to start low and take it slow.
“Getting back into strength training after having a baby can be challenging, but one key tip is to let go of what you were capable of pre-birth and focus on where you are now,” says Paola Di Lanzo, celebrity PT and founder of Paola’s Body Barre.
“When easing back into strength training, prioritise low-impact exercises and light weights. Starting slow helps prevent injury and allows your body to adapt, setting a strong foundation for progress. Trust the process and remember, small steps lead to big results.”
You may struggle with perfect form after having a baby, due to how pregnancy alters posture, so take your time and focus on your positioning, what once came naturally now may not.
It’s also vital to remember your core and pelvic floor will be significantly weaker, and they’re almost always working even if you’re focusing on another body part, so be sure to concentrate on your breathing and hold your pelvic floor and core tight while moving.
Make sure your stomach isn’t coning at the centre (a sign of diastasis recti) — if this is happening, stop what you’re doing or decrease the weights. You’ll also need to stop any exercises that significantly strain your core, such as pull-ups, push-ups and planks, as these can be detrimental to core rehabilitation.
