Postpartum exercise: how to start again safely
When you can start, what to do first, and the signs that mean stop. A gentle path for busy new mums.
After birth your abs and pelvic floor need time to knit back together. Most mums can start gentle exercise after the six-week check, once their doctor says so. A C-section usually needs longer. Skip crunches and jumping for now: the first things to retrain are your breathing and your pelvic floor.
Weeks 1–2: breath and pelvic floor
Five to ten minutes a day while the baby naps. Belly breathing gets the deep core and pelvic floor working together again.
Weeks 3–6: add glutes and back
Stop and call your doctor if
- Bleeding increases after exercise.
- You leak urine or feel heaviness in the pelvic area.
- A ridge bulges down the middle of your belly when you strain (a sign of abdominal separation).
- Your scar hurts.
Breastfeeding needs roughly 300–500 extra kcal a day. Slow, steady weight loss is right. Avoid strict diets while nursing.
Postpartum belly band
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A 30-day plan built for new mums, with no early crunches:
Questions
How soon after birth can I exercise?
Usually after the six-week check, once your doctor clears you. Gentle walking and belly breathing can start earlier if you feel well.
Should I wear a belly band?
A band can support your back and feel reassuring in the first weeks, but it does not replace retraining your core. Do not wear it too tight.
