A new mum’s guide to postpartum fitness

Becoming a mum involves a lot of changes. It can reshape your body and routines in ways that affect your strength, mobility, and confidence. 

This is where a postpartum fitness regime can help. A postpartum workout plan can help you recover and feel better as well, more than just getting your body back. 

Above all, a gentle start works best. Listen to your body at every stage and be kind to yourself. Setting impossible expectations will only hinder your recovery instead of helping it.

Why postpartum fitness matters

Post partum exercise can yield many benefits, including rebuilding your core and pelvic floor, improving posture, and lifting your energy levels. 

It can also support your mood and sleep, and even has the potential to lower the risk of postnatal depression.

This means that a good post pregnancy exercise plan can support your mental well-being as well as your muscles in ways that affect both you and your baby. When you’re in better health, after all, you can care for your little one more effectively.

But remember that safety comes first. Check with your doctor before immediately embarking on a postpartum fitness regime. This is especially important if you had a C-section.

When can you start?

The usual safe times to start postpartum fitness plans vary based on your pregnancy and birth experience.

If both were straightforward, light movements can begin within about 6 weeks of birth. Examples of light movements are walking, gentle stretching, and pelvic-floor exercises.

If you had a caesarean surgery, however, you need to give yourself more time. It’s often advised to wait for 8 to 12 weeks of healing before beginning activity. 

In both cases, higher-impact activities have to be introduced gradually. For the best timeline, it’s recommended to consult your doctor.

Gentle postpartum exercises to start with

Pelvic floor exercises (Kegels)

These strengthen bladder control and pelvic support. Aim for a few short sets that you space out throughout the day instead of in a single session.

The idea is to be consistent, not intense. Fortunately, these are easy to pair with other activities. You can even do these while feeding your baby.

Breathing and deep-core activation

These are excellent for reconnecting the abdominal wall as well as calming the nervous system when you need a break. 

Start with diaphragmatic breathing and pelvic tilts. Do slow exhalations and gentle draws of the lower tummy.

Walking

Perhaps the best stamina builder. You can even pair it with a stroller walk for bonding time with your little one.

Start small and on flat routes. Begin with as little as 10 to 15 minutes first, then increase the length of sessions gradually as you go.

Gentle stretches

You can even combine these with postpartum-friendly yoga exercises. They can help ease tightness in your body that may come with constantly feeding or carrying your little one. 

Make sure to choose slow, breath-led options that have been designed for postnatal mums.

Building your postpartum workout plan

There are several things you can do to keep this effective but not overwhelming:

• Start with light resistance. Don’t do anything high-impact from the beginning, or you may stunt your own progress. You want to rebuild full-body strength gradually.

• Add low-impact cardio only when ready. Examples of this are sessions on the elliptical or even swimming (after you get clearance from your doctor).

• Consider postpartum fitness classes. If you find that you need reassurance or professional support, look for an instructor. They can guide you and ensure you don’t hurt yourself. 

• Choose progress over perfection. Small wins trump big-but-unpredictable swings. If you find yourself getting worn down, scale back a little. There’s no shame in adjusting your workout to suit your situation.

Safety tips for new mums

Your safety is paramount here. Try to keep these tips in mind to make sure you don’t hurt yourself or harm your body inadvertently:

• Warm up and cool down gently for each session. Gentle mobility and breath work are ideal. If you find it helpful, consider feeding or expressing before sessions to reduce discomfort in your chest area.

• Keep an eye out for diastasis recti or abdominal muscle separation. It’s often indicated by doming along the midline or a persistent separation. You can avoid making it worse by not doing traditional crunches, sit-ups, or full planks.

• Listen to your body. If you feel anything off – pain, dizziness, bleeding – stop what you’re doing and see your doctor.

• Stay hydrated and nourished. Recovery is fuelled by food and fluids as well. Don’t fall into the trap of extreme dieting or starving yourself to try and bounce back to your pre-pregnancy weight ASAP.

• Keep adequate rest in the programme. Again, you need to recover, so don’t deny yourself rest. Take short naps or breaks where needed. Your tissues are healing, so let them.

How to overcome common postpartum fitness challenges

There are several common postpartum workout challenges new mums run into. Lucky for you, we’ve already come up with solutions for most of them!

• Pressed for time? Do shorter workouts. 10 to 15 minutes can be enough for a session!

• Fatigued? Switch to less-draining options like gentle walks or light mobility exercises. On tough days, reassess the schedule if needed.

• Motivation fading? Buddy up with another mum! You can only join a class or get a trainer.

• Missed a day? There’s no problem here! It’s fine to miss a day. What matters is that you come back to your plan when you can.

A reminder to celebrate your progress at each stage!

Remember that your journey is one of self-care and strength. It’s not about meeting someone else’s standard but about helping you recover and regain your confidence at the same time.

As such, you should celebrate progress at every stage. It doesn’t matter how small – it’s an accomplishment and improvement, and it matters.

Join the Mummy Guru community if you need support here. We also provide tips and practical guides to help you through every stage of motherhood. Check out our other blog pieces now for more tips!