Postpartum Exercise: When to Start and What to Focus On

Bringing a baby into the world changes everything. It’s a mix of love, new lessons, and so many firsts. While your newborn’s needs become your main focus, taking care of yourself matters just as much. Between endless diaper changes, late-night feedings, and little to no sleep, making time to move your body might seem impossible. That’s why postpartum exercise offers an easy way to ease back in.

At Laadlee, we know that every postpartum journey is different. Each mom’s body recovers in its own way, and finding strength and support again begins with careful, simple steps. Whether this is your first baby or you’re welcoming your second or third, this guide will show you how to start exercising after giving birth, what key areas to prioritise, and how to treat your body with care. 

Things to Remember About Postpartum Exercise 

First things first: Postpartum exercise is not about "bouncing back" or achieving a certain body type. It’s about healing, strengthening, and reconnecting with yourself after an intense physical and emotional experience. The goal is to support your body through recovery while building the stamina you need for motherhood.

Some important reminders as you begin:

• Every postpartum body is different.
  

• Rest is just as valuable as movement.
  

• Progress may be slow, and that’s okay.
  

• You deserve to feel good in your body, not pressured by unrealistic timelines.
  

Managing sore muscles, a weak core, or the ups and downs of sleep deprivation? These feelings are valid. Take each day as it comes, and remember, maternity care includes caring for your mental and emotional well-being too. 

When Can You Start Postpartum Workouts? 

The answer varies based on your delivery and how you’re healing. Most moms are advised to wait about 6 weeks before resuming physical activity, especially after a C-section or a complicated delivery. That said, there are gentle movements and breathing techniques you can begin within days of giving birth, with your doctor’s approval.

If you had a normal vaginal delivery without complications:

• Gentle walking and deep breathing can start within the first week.
  

• Around the 6-week mark, light stretching or yoga may be introduced.
  

If you had a C-section or experienced complications:

• Allow more healing time.
  

• Avoid lifting, stretching, or core-focused exercises until cleared by your OB-GYN.
  

The key here is to listen to your body. If something doesn’t feel right — even if you’re technically “allowed” to do it — give yourself more time. A little patience now can protect you from setbacks later.

What to Focus On During Postpartum Exercise 

Think of navigating your postpartum journey as a return to alignment. During pregnancy, your body changes drastically — muscles stretch, joints loosen, and your centre of gravity shifts. Rebuilding strength should begin with stability and breath.

Here are a few areas to gently strengthen:

1. Core Recovery

Your abdominal muscles have expanded to make room for your baby. In many cases, a condition called diastasis recti (separation of abdominal muscles) occurs. Begin with core breathing, pelvic tilts, and transverse abdominal activation before any crunches or planks.

2. Posture Support

Hunching over during breastfeeding or rocking your baby can cause back and shoulder pain. Try light stretches that open the chest, relax the shoulders, and lengthen the spine.

3. Gentle Cardio

Once your energy returns, light cardio like walking or slow dancing with your baby can lift your mood, improve circulation, and help manage stress.

4. Mind-Body Connection

Simple routines like yoga or mindful breathing can ease anxiety and centre you. These are just as beneficial as more active workouts, especially during emotional days.

Pelvic Floor Exercises 

Among the most vital maternity recovery tips is rebuilding pelvic floor strength. These muscles support your bladder, uterus, and bowels — and they go through a lot during pregnancy and delivery.

How to Start:

• Begin with Kegel exercises: Contract the muscles used to stop the flow of urine, hold for 5 seconds, and release.
  

• Do this gently, 10 times in a row, 2-3 times a day.
  

Pelvic floor exercises help with:

• Preventing urinary incontinence
  

• Improving sexual health
  

• Supporting core stability
  

• Boosting postpartum recovery
  

You can do them while feeding your baby, resting in bed, or even holding your little one close in a blanket wrap. They’re small moves, but they make a big difference.

Exercises to Avoid in Early Postpartum 

In the early months, your body is still healing internally. Some activities can be harmful if done too soon, such as:

• Sit-ups, crunches, or planks: These can strain abdominal separation.
  

• High-impact cardio: Running, jumping, or fast-paced routines may affect joints and pelvic floor stability.
  

• Heavy lifting: Including weights or even lifting heavy household items.
  

Instead, take a gentle approach. Think short walks, stretching, and restorative movements. Save the high-intensity workouts for when your body feels stronger and your medical provider gives you the green light. 

You Deserve Patience, Not Pressure  

Many moms feel the pressure to “get back in shape” or return to pre-pregnancy routines quickly. But here’s something every mom needs to hear: You’re doing enough. You are enough.

Your body has carried life, birthed a human, and is now nourishing a tiny soul — that’s a full-time job. Movement, when it comes, should feel like self-love — not punishment or pressure.

We encourage mothers to lean into a rhythm that honours their energy. Sometimes that looks like a morning walk. Other days it’s just stretching while your baby naps. And on some days, it’s cuddling under a blanket and resting — and that counts too. 

Conclusion

Starting postpartum exercise doesn’t have to be rushed. Think of it as a slow and steady process. Whether you stretch, walk, breathe, or just take a moment to reconnect with your body, know that you’re recovering, growing, and achieving something remarkable.

Don’t focus on fitness when you think about exercise. It’s also about being able to lift and hold your baby, carry bags without discomfort, rest better at night, and find moments of joy even when you're tired.

At Laadlee, we’re there alongside you every step of the way. From late nights without sleep to your little one’s first steps and all the moments in between, we’ll be here to support you throughout your postpartum experience.