"When can I start exercising again postpartum??"
It’s a question that women ask me ALL the time, wanting a simple and clear cut answer. You can latch onto the 5-5-5 rule, or the 6-week checkup rule, but you’ll learn they’re really just arbitrary landmarks. Every person’s journey is going to be totally different.
So the question we should really be asking is not WHEN to start exercising again postpartum, but HOW?
It honestly doesn’t matter when you start if you go about it the wrong way. There is not a magic point in time where one day you are not ready to move and then suddenly you’re cleared to do whatever you want. (Sorry if your OB has led you to believe otherwise!)
So we need to be much more concerned with what exercises we are doing, the order in which we add them back into our routine, and what conditions may be affecting our return to exercise, such as C-section recovery, diastasis recti, pelvic floor dysfunction, and more.
C-Section Recovery
If you ask your doctor when to start exercise after C-section delivery, you’ll probably be told “after your postpartum checkup, between 6-8 weeks.” And this is a good jumping off point, because we typically find that C-section recovery takes a bit longer than the timeline for vaginal deliveries.
But as I said before, there’s no clear cut answer to this question that will work across the board. Each person’s recovery is totally different. So instead, focus on HOW you return to exercise after C-section:
Wait until incisions are mostly healed and you can move and touch the area without pain
Start with gentle sensitization and scar mobilization work
Start with breathwork and smaller movements that will not aggravate the area
As you progress, don’t shy away from mobility work that will help prevent scar tissue from forming
Work with a pelvic floor physical therapist, or a prenatal trainer like myself to ensure you’re progressing safely
Diastasis Recti
While generally you know if you’ve had a C-section, diastasis recti is a condition that many moms struggle with without even knowing it! Diastasis recti refers to the separation of the rectus abdominal muscles that lingers postpartum, causing inefficient recruitment of the core, and sometimes even back pain, hernias, and a bulging appearance in the core. To correct diastasis recti it’s important to follow a graduated approach in your return to exercise:
Begin with breathwork and gentle activation to reestablish your connection with your core
Make sure your postpartum core exercises focus on strengthening the deep core and pelvic floor
Try physical therapy, postpartum pilates, or a postpartum specific program like mine to ensure your exercises choices are diastasis friendly
Pelvic floor dysfunction
Pelvic floor dysfunction is another condition that can be really insidious postpartum, partially because we’ve normalized the symptoms of it. We’ve made moms believe that peeing when laughing, pelvic pain, back pain, and pain with sex are all normal conditions that should be expected. But we have a saying for these conditions: They’re common, but not normal.
Yet, if you have any pelvic floor pain or dysfunction, HOW should you approach exercise:
Educate yourself. Learn about your anatomy and what is causing your symptoms, whether through a pelvic floor PT or self education on platforms like mine.
Start SLOW. Rushing back into exercise is an easy way to make the problem worse, and fast.
Breathwork: The basis of a healthy pelvic floor is proper breathwork. It’s crucial that you learn Umbrella Breathing (or 360 Breathing), which I teach in every single one of my workouts and I have seen work wonders on my clients’ pelvic floor issues.
The takeaway here?
Whether you have any of the above conditions, or if you’re lucky enough to be feeling great, you’ll notice a common thread: how you approach exercise postpartum is much more important than when you get back to it.
Following a slow, graduated approach that progressively builds strength and tension in your core is much more beneficial for your long term help than pushing through dysfunction because you’re in a rush to get back.
So, now is the time to make your recovery plan. And it’s good timing, because I’ve just released the Postpartum Starter Pack, which covers every topic we discussed today. You’ll go deeper into these topics and how to move forward safely, and you’ll find workouts that progress your core strength week over week.
What’s included:
Postpartum recovery overview
Understanding the physical changes in your body
Diastasis recti healing plan & how to check yourself
C-section healing plan & how to mobilize your scar
6 core and pelvic floor workouts to regain your strength
Don’t miss this chance to grab an express version of my full Postpartum Recovery Program, if you’re looking to focus on all the essentials of core recovery in a shortened time frame.
Julia Neto is a prenatal and postpartum fitness expert with over eight years of experience in the space, and the founder of Her Move Wellness. She's a NASM CPT, CES Prenatal and Postpartum Corrective Exercise Specialist, NASM Certified Nutrition Coach, and Birthsmarter Pro. Julia's passion is helping women feel strong, secure, and informed in their bodies through pregnancy, postpartum recovery, and beyond. Her Move Wellness is a platform that makes safe and effective fitness affordable and accessible for women across the globe.
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