Post-natal Return to Exercise

Returning to Exercise After Baby Arrives

Once your little one is here, it is completely normal to want to feel strong again, lift your mood, and get back to feeling like yourself. Moving your body can make a big difference to both your physical and mental well-being in the early months.

In this post, we have put together helpful information to guide you as you ease back into exercise after childbirth. You will learn what changes to expect in your body and which types of movement are safe to start with so you can return to exercise with confidence.

Recovery Time

Many mums feel excited to start moving again soon after giving birth, and that enthusiasm is wonderful. Exercise supports post-partum health in many ways. At the same time, recovery is important and your body needs time to heal.

Every person recovers differently. If your birth involved complications, your timeline may be longer. It is always a good idea to discuss your recovery plan with your GP and physiotherapist before beginning any exercise.

RACGP Recommendations for Returning to Exercise Post-partum

In the first days after birth:
You can begin gentle pelvic floor exercises and slowly return to walking. You can aim to increase your walking distance or pace by around ten percent each week.

From six weeks postpartum:
Most mums can begin to increase exercise intensity. This stage may include:

Light resistance training for major muscle groups. Start with bodyweight movements and progress to resistance bands, light weights, or reformer Pilates.

Low-impact cardio such as walking, cycling, or swimming. These activities support fitness while keeping pressure off your pelvic floor.

High-impact exercise such as running and jumping is best delayed until at least twelve weeks postpartum. It is also recommended to have an assessment with a Pelvic Floor Physiotherapist before returning to high-impact training.

Understanding Post-partum Changes in Your Body

Many mums notice changes in their body after pregnancy and birth. Here is a simple overview to help you understand these shifts and how they affect exercise.

Your Pelvic Floor

Your pelvic floor benefits from attention early in your recovery. Pregnancy and childbirth weaken these muscles. This is true even for mums who gave birth via cesarean because the weight of your baby still placed pressure on the pelvic floor for many months.

Pelvic floor exercises are encouraged during pregnancy and after birth. Research shows they lower the risk of incontinence, which affects one in three women who have had a baby, and may reduce the chance of pelvic organ prolapse. A strong pelvic floor also prepares you for higher-intensity exercise later on.

How do I do pelvic floor exercises?
This video by the Continence Foundation of Australia offers a simple introduction:
https://youtu.be/e2xcgG2WAg0

If you experience pelvic pain, incontinence, heaviness, dragging sensations, or anything that does not feel right, speak with your healthcare providers.

What Is Ab Separation (Diastasis Recti)?

During pregnancy, your abdominal muscles and the connective tissue between them stretch to make room for your growing baby. After birth, these tissues naturally move closer together, although some separation may remain. You may feel a vertical dip along the center of your tummy.

A physiotherapist can assess this and give guidance on safe exercises. In most situations, it is not something to worry about. Research does not show that abdominal separation is linked to low back pain or incontinence. If you have concerns, your healthcare team can help.

What Is Doming and Should You Avoid It?

Doming describes the outward bulging of the linea alba during certain movements such as a crunch. Invagination is the inward dipping of the same area. These changes are more common after birth because the tissues were stretched during pregnancy.

There is not enough research to show that doming is harmful. When assessing abdominal separation, physiotherapists look more at how well the linea alba transfers load than at the appearance of doming.

Hydrate and Fuel for Recovery

Post-natal movement requires attention to hydration and nutrition. Breastfeeding mums need extra calories and fluids to support milk production. Keeping a drink bottle nearby while exercising and eating balanced meals will support your recovery.

In Summary

Returning to exercise after having a baby is a personal journey. There is no need to rush. Give your body time, listen to what feels right, and celebrate each bit of progress. A gradual and consistent approach will help you rebuild strength and confidence.