Returning to exercise postpartum is a big milestone, but it can also feel daunting. After pregnancy and childbirth, your body has gone through a lot, and getting back into exercise too quickly or without the right approach can lead to setbacks, injuries, or hormonal imbalances.
If you’ve been thinking about getting back into your fitness routine, I’ve got you covered. In this post, I’ll share how to start exercising again safely, without compromising your core, pelvic floor, or hormones. I also share special video where I walk you through Simple yet effective mobility exercises that can make a huge difference in how you move and feel. The key is patience, listening to your body, and gradually building strength over time.
Why It’s Crucial to Start Slowly
The first thing to know is that you don’t need to jump back into high-intensity workouts right away. While it’s easy to feel like you need to get back to your pre-pregnancy fitness level, rushing into exercises like HIIT, Crossfit, or running can actually set you back in your recovery.
When you’re postpartum, your body is still healing
- Your core and pelvic floor are recovering
- Your hormones are fluctuating
- Your cardiovascular system is adjusting
So, it’s important to give yourself the time and space to rebuild your strength and stamina gradually.
Signs You’re Ready to Start Exercising Again
Before you start exercising postpartum, make sure you’re cleared by your healthcare provider. It’s essential to get the green light from a doctor or pelvic floor therapist to ensure that your body is ready for physical activity.
Here are some signs that you may be ready to start exercising:
🌟 You’re no longer experiencing pain, excessive fatigue, or heavy bleeding.
🌟 You’ve received clearance from your provider, especially regarding your core and pelvic floor.
🌟 You’re feeling more energized and mentally ready to engage in physical activity.
If you’re experiencing discomfort or have concerns about your recovery, it’s okay to wait a bit longer before starting exercise. It’s crucial to listen to your body.
Start with Core & Pelvic Floor Recovery
The foundation of postpartum exercise is core recovery and pelvic floor strengthening. These areas are often overlooked, but they play a vital role in helping you regain strength and stability, especially as a mom.
You’ll want to start with gentle movements that focus on healing your breath, core and pelvic floor. These movements can be done daily, and they help to activate the muscles that support your core and pelvic floor without causing strain. I go into way more detail with how to practice diaphragmatic and stability breathing and exercises to recovery and strengthen postpartum in my Strong, Nourished & Energized Mom Method Program. Enrollment opens in August – Get on the waitlist to learn more!
Mobility Exercises to Support Your Postpartum Recovery
In this video, you’ll learn:
✅ Windshield Wipers — Gentle rotation for hip and low back release
✅ 90/90 Hip Mobility — A great move to open the hips and promote pelvic stability
✅ How these movements support postpartum recovery, core function, and everyday mom life
✅ When to do them: As part of your warm-up, cool-down, or pre-bed wind-down
These exercises are safe, core-friendly, and highly effective for:
✔️ New moms healing from birth
✔️ Moms looking to move better without intense workouts
✔️ Anyone wanting to support their pelvic floor, hips, and lower back
These mobility exercises are designed to help you reconnect with your body and target areas that can become tight and stiff after pregnancy and birth. Focusing on your core and pelvic floor will improve your strength and stability, and support your body through everyday tasks like breastfeeding, lifting, and bending down to pick up your baby.
Comment below and let me know what you think of these exercises!
Focus on Low-Impact Exercises
Once your core and pelvic floor feel stronger, it’s time to ease back into more challenging exercises—but start with low-impact activities.
Walking is one of the best low-impact exercises to begin with. Start with short walks and gradually increase the duration and intensity. If walking feels good, try incorporating some gentle yoga or swimming to improve flexibility and cardiovascular health. Once you feel ready, you can start to integrate the exercises to prepare for more high impact movements, like running and jumping. These types of exercises are crucial to prepare the core and pelvic floor and avoid unwanted symptoms (like peeing your pants).
Strength training is also important, but instead of diving into heavy lifting, focus on bodyweight exercises like squats, lunges, and wall push-ups. These help build strength while keeping pressure off your core and pelvic floor.
Hormonal Changes and Exercise
It’s important to keep in mind that your hormones are still fluctuating after childbirth. Exercise, especially intense workouts, can impact your hormone levels, so it’s important to be strategic about how you add physical activity into your routine.
During the postpartum period, your cortisol levels (the stress hormone) may be higher due to sleep deprivation and adjusting to life with a newborn. Overdoing it on exercise could elevate your cortisol levels even more, leading to fatigue and hindering recovery. That’s why it’s essential to focus on moderate exercise, allowing plenty of time for rest and recovery.
How to Build Strength and Progress Gradually
Once you’ve rebuilt your core strength and are engaging in low-impact exercises, the next step is to gradually increase the intensity. But it’s important to listen to your body and not push yourself too hard too fast.
Here are a few tips for progressing safely:
🫶🏼 Start by adding short bursts of cardio or strength training into your routine.
🫶🏼 Increase the duration of your walks or yoga sessions by 5-10 minutes each week.
🫶🏼 Track your progress and celebrate small wins—whether it’s increasing the number of squats you can do or the distance of your walks.
By taking things step by step, you’ll avoid burnout and allow your body the time it needs to heal and strengthen.
Conclusion
Returning to exercise postpartum doesn’t have to be a race. Instead of jumping straight into intense workouts, focus on building a solid foundation by healing your core, strengthening your pelvic floor, and gradually increasing your activity level. With patience and consistency, you’ll feel stronger, more energized, and ready to take on the world—without risking injury or burnout.
If you’re ready to dive deeper into postpartum recovery, I’d love for you to join me for my free live workshop on August 1st—From Exhausted to Energized. I’ll be covering practical strategies for healing your core, balancing your hormones, and feeling energized again postpartum. Sign up now to secure your spot before it fills up!
Stay strong & nourished,
Val
