Exercises for after birth

Postpartum Exercise: What to Know About Exercising After Pregnancy

Tips to Live By Feb. 17, 2021 - Katie McCallum

Life looks different after having a baby. From your morning routine to your evening routine to your workout routine, almost everything changes.

Speaking of your workout routine...

How soon after giving birth can you start thinking about exercise again?

"Pregnancy and childbirth are accompanied by some pretty significant changes in your body. Exercise can help you heal and recover, but your workouts will look different than what you're probably used to for several weeks," says Dr. Kathleen Mundy, OB-GYN at Houston Methodist. "While many women are eager to burn off baby weight, I recommend thinking of postpartum exercise as a way to reap the lifestyle benefits of physical activity, while also slowly regaining strength in the muscles weakened during your pregnancy."

Making time for exercise after pregnancy can help you:

• Feel more energized
• Sleep better
• Manage stress more effectively
• Lose weight
• Regain strength in your abdominal muscles

"Regular exercise may also help fight symptoms of postpartum depression, the baby blues some new moms feel after giving birth," adds Dr. Mundy.

Like most things exercise, there's no one-size-fits-all answer to how soon is too soon and how much is too much.

"When it's safe for you to start exercising again depends on your how your pregnancy and delivery went. If you had an uncomplicated pregnancy and normal vaginal delivery, you can start doing light exercises as soon as a few days after giving birth. If you experienced a complicated pregnancy or had a cesarean section, your body will likely need more time. Your doctor will help you understand when you can start exercising again," explains Dr. Mundy.

And a certain emphasis needs to be placed on light exercise. Trying to do too much too soon may be tempting — especially if you miss your old workout routine — but it's ill-advised.

"First and foremost, and regardless of your pre-pregnancy fitness level, it's important to start slow and let your body be your guide," recommends Dr. Mundy. "The structural and hormonal changes that happen during pregnancy don't just disappear as soon as your baby is delivered, and overdoing it after pregnancy can result in urine or feces leakages, pelvis discomfort, joint pain and even injury."

Slowly easing into exercise means opting for low-impact workouts — such as walking and postpartum exercises — long before you go for a run or do a HIIT workout. And, as you slowly increase the intensity of your workouts over time, be sure to listen to your body and stop immediately if you feel any pain.

"Most importantly, set realistic exercise goals for yourself. If you're new to exercise and looking to burn some baby weight, keep in mind that, in addition to regaining strength, improving your overall cardiovascular fitness and building muscle takes time. If you're already an avid exerciser, you'll still need to be patient as your body recovers."

Pregnancy and childbirth change your body in many ways, but, in particular, they weaken your abdominal and pelvic floor muscles. This is significant because these muscle groups help provide stability and balance while performing daily activities, as well as while exercising.

"After pregnancy, it's very important to regain strength in these muscles, and postpartum exercises are a way to do that," explains Dr. Mundy. "These exercises can help prevent incontinence and pelvic organ prolapse in the future."

A postpartum exercise routine can safely include:

• Pelvic tilt exercise to strengthen your abdominal muscles
• Kegel exercise to strengthen your pelvic floor muscles
• Belly breathing to help re-coordinate your breathing throughout your core
• Happy baby pose to loosen tight pelvic floor muscles
• Walking to improve your cardiovascular fitness and challenge your muscles

"Be very cautious about the type of abdominal and pelvic muscle exercises you do after pregnancy," warns Dr. Mundy. "Quickly returning to high-intensity core workouts can strain your weakened abdominal and pelvic muscles and cause pain or injury. "

For the first several weeks after giving birth, your exercises won't entail jumping, running, weightlifting or anything rigorous. But once you do get to a healthy fitness level where your workouts really get you moving, you may be wondering how exercise affects breastfeeding.

"There's a misconception that you should breastfeed or pump before your workout, as high-intensity exercise can cause lactic acid buildup in your breast milk, which babies won't eat. This is probably very rare. That being said, I do still recommend that you pump before a workout simply because exercising when your breasts are full can be uncomfortable," explains Dr. Mundy.

Here are some do's and don'ts of exercising while you're breastfeeding:

• Do drink plenty of water
• Do wear a supportive bra that fits properly (not too tight, but not too loose)
• Do gradually increase your activity level
• Don't exercise with full breasts (breastfeed or pump before a workout)
• Don't overdo it — stress and fatigue can reduce your breast milk and increase your risk of a breast infection

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Exercise After Pregnancy | ACOG

FAQs

Frequently Asked Questions

• Exercise has the following benefits for postpartum women:

  • It helps strengthen and tone abdominal muscles.

  • It boosts energy.

  • It may help prevent postpartum depression.

  • It promotes better sleep.

  • It relieves stress.

  • It can help you lose the extra weight that you may have gained during pregnancy.

• After having a baby, you should get at least 150 minutes of moderate-intensity aerobic activity every week. You can divide the 150 minutes into 30-minute workouts on 5 days of the week or into smaller 10-minute sessions throughout each day. For example, you could go for three 10-minute walks each day.

• An aerobic activity is one in which you move large muscles of the body (like those in the legs and arms) in a rhythmic way.

• Moderate intensity means you are moving enough to raise your heart rate and start sweating. You can still talk normally, but you cannot sing. Examples of moderate-intensity aerobic activities include brisk walking and riding a bike on a level surface.

• A vigorous-intensity activity is one in which it is hard to talk without pausing for breath. If you followed a vigorous-intensity exercise program before pregnancy, it may be possible to return to your regular workouts soon after the baby is born. Be sure to talk with your obstetrician–gynecologist (ob-gyn) first.

• This type of exercise works the body’s major muscle groups, such as the legs, arms, and hips. Examples include yoga, Pilates, lifting weights, sit-ups, and push-ups. There are also exercises called Kegel exercises that help tone the muscles of the pelvic floor. Muscle-strengthening activities should be done in addition to your aerobic activity on at least 2 days a week.

• If you had a healthy pregnancy and a normal vaginal delivery, you should be able to start exercising again soon after the baby is born. Usually, it is safe to begin exercising a few days after giving birth—or as soon as you feel ready. If you had a cesarean birth or complications, ask your ob-gyn when it is safe to begin exercising again.

• Aim to stay active for 20 to 30 minutes a day. When you first start exercising after childbirth, try simple postpartum exercises that help strengthen major muscle groups, including abdominal and back muscles.

  Gradually add moderate-intensity exercise. If you exercised vigorously before pregnancy or you are a competitive athlete, you can work up to vigorous-intensity activity.

  Remember, even 10 minutes of exercise benefits your body. Stop exercising if you feel pain.

• When you are ready to start exercising, walking is a great way to get back in shape. Another good way to get daily exercise is by joining an exercise class.

  Check  with your local fitness clubs or community centers for classes that interest you, such as yoga, Pilates, spinning, and dance. Some gyms offer special postpartum exercise classes and classes you can take with your baby.

• If you do not want to join a gym but want the benefits of having someone to exercise with, ask a friend to be your workout buddy. If you want to exercise on your own, check out fitness videos and online exercise programs. Many are designed for women who have just had a baby.

• You may already have a great exercise tool in your pocket. Smart phone apps for exercise and fitness can help you stay motivated, keep track of your progress, and connect you with others with the same exercise goals. Many apps are free or cost very little.

• As you get ready for your workout, follow these steps:

  • Wear loose-fitting clothing that will help keep you cool.

  • If you are breastfeeding, feed your baby or express your milk before your workout to avoid any discomfort that may come from engorged breasts.

  • Wear a bra that fits well and gives plenty of support to protect your breasts.

  • Have a bottle of water handy and take several sips during your workout.

• The Move Your Way website from the U.S. Department of Health and Human Services can help you find safe, fun ways to get active after pregnancy.

• Cesarean Birth: Birth of a fetus from the uterus through an incision (cut) made in the woman’s abdomen.

  Complications: Diseases or conditions that happen as a result of another disease or condition. An example is pneumonia that occurs as a result of the flu. A complication also can occur as a result of a condition, such as pregnancy. An example of a pregnancy complication is preterm labor.

  Kegel Exercises: Pelvic muscle exercises. Doing these exercises helps with bladder and bowel control as well as sexual function.

  Obstetrician–Gynecologist (Ob-Gyn): A doctor with special training and education in women’s health.

  Postpartum Depression: A type of depressive mood disorder that develops in the first year after the birth of a child. This type of depression can affect a woman’s ability to take care of her child.

Don't have an ob-gyn? Search for doctors near you.

FAQ131
Last updated: March 2022

Last reviewed: August 2022

Topics:

Pregnancy After Pregnancy Postpartum Healing and Support Nutrition and Exercise

Copyright 2022 by the American College of Obstetricians and Gynecologists. All rights reserved. Read copyright and permissions information.

This information is designed as an educational aid for the public. It offers current information and opinions related to women's health. It is not intended as a statement of the standard of care. It does not explain all of the proper treatments or methods of care. It is not a substitute for the advice of a physician. Read ACOG’s complete disclaimer.

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Tips

Is it safe to exercise after childbirth? What types of training are suitable for women who have recently given birth? Check out our tips for more.

It is not easy to go in for sports right after giving birth. In addition, taking care of a baby is also a kind of sport! However, exercise helps to strengthen the muscles weakened during childbirth, and even get rid of pain.

European and American experts recommend that women who have recently given birth should do about 150 minutes of light sports every week, evenly spreading this time throughout the week. Of course, after you have given life to a new person, not everything will work right away. Take your time, listen carefully to your body - and, of course, consult your doctors regularly! nine0025

Here is our postpartum recovery exercise program:

Recommended postpartum recovery exercise:

1. Pelvic floor exercises
2. Walk
3. Fast walking
4. Jogging
5. Stretching
6. Strengthening the abdominal muscles
7. Riding an exercise bike

Pelvic floor exercises

0037 Kegel exercises , squats or glute exercises which can be performed immediately after childbirth. As you might have guessed, they strengthen the pelvic floor muscles that control the bladder and bowels. During pregnancy, these muscles weaken, but glute exercises and the like will help you get them in shape without overstretching.

Squats

Stand with your feet hip-width apart, keep your back straight, bend your knees, and lean as low as you can. Return to the starting position and repeat the exercise. nine0025

Exercise for the gluteal muscles

Lie on your back, bend your knees, arms at your sides. Squeeze your buttocks and lift your hips. Return to the starting position and repeat the exercise.

Walk

Take your baby for a walk! This is a low-intensity aerobic exercise that will give you energy and allow you to enjoy fresh air. For active women who are ready to resume jogging as soon as possible after pregnancy, a jogging stroller is perfect, which can be equipped with a cradle or child car seat for a newborn. You can use it as a stroller at first, and then (at about six months of age) change from the bassinet to a toddler seat and start running with your baby. nine0025

Walking briskly

As you begin walking and doing pelvic floor exercises, you will gradually increase the amount of exercise—for example, walking faster and further to "get the blood going." Attach a mug holder to your stroller so you don't get thirsty. If your stroller is strong enough for cross-country walking, you can even take a walk in a park or forest.

Jogging

Why not start jogging as soon as the doctors allow? When your baby is 6 months old, he can even join you in a jogging stroller! See our tips for running with babies here. nine0025

If you've used a jogging stroller with carrycot or a newborn car seat in the past, simply replace them with a toddler seat and you won't have to buy a new stroller.

Stretching

Many women experience aching muscles after childbirth, particularly in the lower back, neck and hips. In addition to caring for a newborn, your physique changes after pregnancy: some muscle groups become stronger, others weaken. Stretching exercises for the lower back, chest, neck, and hips are ideal for postpartum recovery. By helping these muscles relax, you reduce the stress on your joints, thereby reducing pain. nine0025

Start with a simple stretch, such as hamstring muscles or lateral neck muscles . Then you can move on to something more advanced, like Kneeling Hip Flexor Stretch , Standing Shoulder Stretch (you can lean on a chair) or Backward Bends to stretch the hips .

neck stretch

Tilt your head to the right and left, helping yourself with your hand.

Kneeling hip flexor stretch

Get on your knees, put one foot in front of you, at an angle of 90 degrees. Lean forward and stretch. Change your leg and repeat the exercise.

Stretching the thigh muscles from a prone position

Lie on your back, bend and lift your left leg at a 90 degree angle. Pull your leg towards you with your right hand. Bend your right leg and place it on top of your left so that it forms a triangle. With the palm of your left hand, push your right leg away from you for a deep stretch. Change your leg and repeat the exercise. nine0025

Strengthening the abdominal muscles

During the recovery period after childbirth, women are advised to do exercises to strengthen the abdominal muscles. The crunch is a great choice as it strengthens the obliques and even the psoas, which can be sore after childbirth. pull-in exercises are also recommended as they work the muscles of the torso very well.

According to a study published in JOSPT (Journal of Orthopedic & Sports Physical Therapy) in 2015, abdominal exercises reduce the likelihood of diastasis rectus abdominis - when the stomach begins to bulge due to the expansion of the space between the left and right abdominal muscles as a result of pregnancy. nine0025

Twisting

Lie on your back, bend your knees and lock your hands behind your head. Raise your upper body. Return to the starting position and repeat the exercise.

Cycling

This aerobic exercise is a great workout for your heart when you're ready to push harder. Cycling helps to strengthen the muscles without putting stress on the joints, especially on the back or hips, which many women already feel sore after pregnancy. nine0025

Sports with babies for dads

In the turmoil that comes with the arrival of a new baby, it can be difficult for both moms and dads to balance outdoor activities and family life. So why not combine them? Active rest with a child will benefit both you and your baby. For example, you can put your child in a jogging stroller and go for a run together. A stroller with adjustable handles is perfect for taller dads, so you won't hit the stroller with your feet at every step. nine0025

A bicycle trailer is available for long bike rides with a child. Some multisport models are suitable for both cycling and running - see our guide for selection recommendations. There are even bike trailers that can be equipped with a head support system so you can take your baby on bike rides as soon as they turn 6 months old.

When can I start playing sports after giving birth?

According to the 2020 American College of Obstetricians and Gynecologists guidelines, some women can start exercising just a few days after giving birth. However, it depends on how the birth went and whether there were complications during pregnancy. Since this is individual for each woman, start gradually and only under the supervision of doctors.

Are you expecting a baby?

Find the stroller that suits your lifestyle! nine0025

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