Postnatal fitness: how to get back to training after having a baby

After having a baby, many mums want to feel strong and like themselves again, but aren’t sure when or how to start. Your body has been through a lot, so the key is to start gently, rebuild from the inside out and progress at your own pace.

Important: this article is general information, not medical advice. Every pregnancy and birth is different. Always get the go-ahead from your doctor or midwife before returning to exercise.

When can you start exercising?

• Gentle activity such as walking, breathing exercises and pelvic floor exercises can often begin soon after birth, if you feel up to it and your healthcare provider agrees.
• More structured exercise usually waits until after your postnatal check, which is often around 6 weeks after birth.
• After a caesarean section or a complicated birth, recovery usually takes longer. Follow the timeline your doctor gives you.
• High-impact exercise like running and jumping is usually introduced later, once your pelvic floor and core have been rebuilt.

Start with your foundations

Breathing

Lying on your back with knees bent, breathe in through your nose and let your ribs and belly expand. As you breathe out, gently draw your belly button in and lift your pelvic floor. This connection is the base for everything else.

Pelvic floor

Squeeze and lift as if you’re stopping yourself from passing wind and urine, hold for a few seconds, then fully relax. Practise both quick squeezes and longer holds through the day. A women’s health physiotherapist can check you’re doing them correctly.

Check for tummy separation

It’s common for the stomach muscles to separate during pregnancy (diastasis recti). Ask your doctor or physiotherapist to check, as it affects which core exercises are right for you.

Gentle exercises for the early weeks

Once you’ve been cleared, these are often a good starting point:

• Walking, building up gradually
• Glute bridges with breathing
• Heel slides lying on your back
• Side-lying clams for the hips
• Bird dog on hands and knees
• Wall push-ups for the upper body

Building back strength

As you feel stronger, add squats, lunges, rows and carries. These are also the movements you use every day lifting your baby, the car seat and the pram. Increase one thing at a time: more reps, more load or more difficulty, not all at once.

Signs to stop and get checked

• Bleeding that increases or returns after it had stopped
• Leaking urine or a feeling of heaviness or dragging in the pelvis
• Pain in your pelvis, back, abdomen or caesarean scar
• Your stomach doming or bulging during exercise
• Dizziness, chest pain or shortness of breath

Practical tips for new mums

• Short sessions count: 10–20 minutes during nap time is enough to start.
• Hydrate, especially if you’re breastfeeding.
• Sleep is limited, so be flexible and kind to yourself on tired days.
• Train at home so you don’t have to arrange childcare.

Train at home with a coach

A coach can build a safe, step-by-step plan around your recovery, your energy and your baby’s schedule, and come to you so you don’t have to leave the house. Coach Liza, our female personal trainer, specialises in pre- and postnatal training. Ask us about postnatal-friendly training and your free first session.

Postnatal fitness: the key takeaway

Postnatal fitness is about patience: rebuild your foundations first, then progress step by step. The NHS guide to keeping fit and healthy with a baby has more advice on getting started safely.

Want a coach to guide you? Postnatal fitness is safest and most effective with a coach who adapts every session to your recovery. Postnatal training is safest with an experienced coach: book Liza, our female personal trainer. If you have back or pelvic pain, Dina, our rehabilitation personal trainer can help once your doctor clears you. Your first session is free.

Keep reading

• 20-minute home workout with no equipment
• Lower back pain: 7 gentle exercises you can do at home