Postpartum exercise before 6 weeks

How to Exercise Postpartum Before 6 Weeks (Safely & Effectively)

Are you wondering if you could work out before 6 weeks postpartum?

Well, I have some good news for you.

After reading this post, you are going to learn:

how to tell if you can exercise before the 6-week mark,
safe exercises you can do in the immediate postpartum period, and
warning signs to look out for.

Let’s get started.

Disclaimer

***READ FIRST***

Although I am a doctor, I am not your doctor. This information is for informational purposes only and should not substitute the advice from your healthcare professional. All kinds of exercise and dietary changes are potentially dangerous, and those who do not seek counsel from the appropriate health care authority assume the liability of any injury which may occur. Please read my full Disclaimer for more information. Also, this post may contain affiliate links: meaning I may receive a commission if you use them.

Ok, moving on.

How long do you have to wait to work out after pregnancy?

The general recommendation is to wait at least 4-6 weeks postpartum before doing any type of moderate-intensity workouts.

However, everyone is different.

You might be ready sooner, or you might need more time.

The most important thing is to speak with your health care provider first before starting any formal exercise postpartum.

You may have a medical contraindication that could prevent you from working out right away.

Why do you have to wait six weeks after giving birth to exercise?

The reason you have to wait 6 weeks before working out is that your body needs time to heal. This is especially true if you had a c-section.

Just think about it.

After delivering your baby:

Your uterus needs to shrink from the size of a watermelon to the size of a deck of cards.
Your abdominal muscles are stretched and weakened.
You may have had a vaginal laceration that required stitches at the time of delivery.
You may have had a cesarean section that needed multiple layers of tissue to be cut and sutured back together.

6 weeks is a conservative estimate to allow your body to bounce back from a postpartum state.

What happens if you don’t wait Six weeks To Exercise after having a baby?

If you begin exercising too soon after having a baby, you increase your risk of certain conditions such as:

Bleeding,
Infection,
Back pain,
Urinary incontinence,
and musculoskeletal issues.

However, if you take your time and do it right, you will probably be okay.

I go over some safe ways to do so below.

But as always, check-in with your doctor first.

So How Can I work out before 6 weeks postpartum?

While the official recommendation is to wait until you are 6 weeks postpartum before exercising, you might be ready sooner, especially if you:

Were very active pre-pregnancy
Maintained some activity level during pregnancy
You had an uncomplicated delivery
You have received clearance from your medical doctor

If your doctor has cleared you to work out before 6 weeks, the very first thing you must do is listen to your body.

You know your body better than anybody else, and you must assess how you feel.

If you feel ready to work out, go for it!

Just make sure to start nice and slow. Do one thing at a time, and see how you respond. If it feels good, keep going.

If you don’t feel ready, that is completely fine. Wait until you feel ready.

What About Sooner? Can I exercise 3 weeks postpartum?

According to the American College of Obstetrics and Gynecology (ACOG), it is safe to engage in low-intensity workouts as early as a few days after delivery (provided you had an uncomplicated delivery).

As always, the most important thing is you listen to your body.

Start light and go slow. If anything causes pain or discomfort, stop and let yourself recover.

Here is a list of 3 week postpartum exercises you can do.

Walking

Walking is the most underrated exercise you could perform immediately postpartum.

There are so many benefits of walking, including:

redistributing the fluid in your legs,
strengthening the muscles and joints in your legs,
improving your circulation, and
burning calories

If appropriate, I even encourage my patients to begin walking the same day of giving birth.

Always carry a water bottle with you, and make sure to wear loose-fitting, breathable clothing.

Aim to walk at least 10 minutes per day and work your way up.

Kegel Exercises

Kegels are another underrated exercise that most women forget to do.

This exercise is CRITICAL to do postpartum.

Why?

It’s the best way to rebuild your pelvic floor, which decreases your risk of pelvic organ prolapse and urinary incontinence.

You are at risk of these conditions regardless of the type of delivery, as these muscles become very weak throughout the pregnancy.

Here’s how it looks:

A kegel contraction can be down while standing, sitting, or lying down.
To perform the kegel, inhale to expand your belly and slowly begin exhaling. As you exhale, squeeze the muscles of your pelvis as if you are trying to prevent yourself from pooping.
This not-so-pleasant thought is the best way to activate all the pelvic floor muscles at once.
Hold the contraction for 3-5 seconds, and then release it.
Repeat for 6-8 repetitions before taking a break.

Diaphragmatic Breathing

This gentle and straightforward exercise teaches you the correct way to breathe by engaging your core muscles. As a result, you strengthen the deep, transverse abdominal muscles.

Here’s how it should look:

Assume a seated position with your knees bent and crossed, as shown above.
Make sure your shoulders are relaxed, and you are not shrugging.
Now, place your hands over your belly button and take a deep breath by expanding your belly to its fullest capacity. You should feel your hands moving. Your shoulders should not move at all.
Hold the inhale for 1 second, and then slowly begin to exhale.
While exhaling slowly, you will feel your hands moving towards your body.
Contract your ab muscles at the end of the exhale and aim to exhale over 5 seconds.
Repeat.

Box Squats

The following exercise involves squatting, one of my favorite exercises.

Box squats are the safest variation and one that you should be able to perform soon after delivery.

Check out How Soon Can I Squat After Giving Birth for more details.

Here’s how it looks:

Find a chair or box that is at the level of your mid-thigh.
It should be high enough so that your knees aren’t bent to 90 degrees when you sit on it.Assume a shoulder-width stance with your feet slightly in front of the chair or box.
Squat down by bending at the hips and knees simultaneously while keeping your core muscles engaged and your back flat.
Graze the chair with your bottom, and stand back up by squeezing and leg and glute muscles.

Aim for 6-8 reps.

As you get stronger, you can lower the height of the chair/box.

High Wall Sits

Wall sits are another favorite of mine as they really activate and develop almost all of the muscles in your thighs.

Make sure you take this exercise slowly, as it could be challenging to get out of if you slide down too low.

Here’s how it looks:

Find a wall, and stand approximately 12 inches in front of it.
Lean against the wall and slide down the wall until you are slightly higher than a seated position.
Hold this position for 20 seconds and then slide back up the wall to the starting position.

Wall Pushups

Wall pushups are the easiest and most convenient way to strengthen and tone your upper body in the postpartum period.

This variation is very safe and will help you focus on your form.

Here’s how it looks:

Find a wall and stand about 12 inches away from it.
Place your hands on the wall, shoulder-width apart.
Brace your core muscles, squeeze your glutes, and bend your elbows.
Make sure to keep your elbows tucked and close to your body.
When your forehead touches the wall, press back out to return to the starting position.
Do your best to keep your core engaged throughout the movement, and do not let your spinal alignment change.

Aim for 6-8 reps.

Posterior Tilts

Posterior tilts are another great gentle exercise you can do before 6 weeks postpartum that teaches you how to activate your core and restore normal posture.

Pregnancy tends to cause anterior pelvic tilt, a postural condition leading to low back pain and other spinal issues.

Here’s how the exercise looks:

Lie down on the floor with your knees bent and feet flat on the floor.
Your low back does not make contact with the floor, as there is a natural curve in your low back.
Now, focus on sucking in your belly to flatten the curve so that your back makes contact with the floor.
At the same time, allow your tail bone to rotate up towards the sky.
Hold this position for 5 seconds.

Aim for 5 rounds.

Standing Hip Extensions

The last safe exercise to perform before 6 weeks postpartum is the standing hip extension. It is fantastic for strengthening your booty (which becomes weak and deactivated during pregnancy- check out How To Get My Bum Back Postpartum to learn more.)

You can do this exercise with one of the postpartum trainer resistance bands for increased difficulty.

This exercise can be performed with one of the postpartum trainer resistance bands for increased difficulty.

Here’s how it looks:

Stand against a wall with your feet and hands shoulder-width apart.
While holding onto the wall, brace your core, squeeze your glutes, and kick one leg out straight behind you without bending your knee.
Do your best to perform the entire movement using only your glutes. Try not to let your spinal alignment change.
As you can see, the range of motion is relatively short.
Try adding the red postpartum trainer resistance band around your lower legs if this is easy for you.

Aim for 6-8 reps.

So there you have 8 exercises that are safe for you to do before 6 weeks postpartum.

Do them responsibly and always take things one step at a time.

Do I need to exercise in the first few weeks?

In general, almost all postpartum women should do some type of exercise in the first few weeks postpartum.

These include exercises such as:

walking,
diaphragmatic breathing, and
pelvic floor exercises.

How do I know if I’m exercising too much after birth?

Your body is amazing at non-verbal communication.

It will provide you with signs and symptoms that you are exercising too much postpartum.

You may start to feel pain from everyday activities, and you may begin to feel more tired than usual.

Also, specific movements may just feel funny.

Just pay close attention. Your body is always giving you feedback!

Just to be safe, here is a quick summary of guidelines you should follow.

Postpartum exercise guidelines

Here are some postnatal exercise tips you should follow when starting to workout:

Speak to your doctor first and make sure you are cleared

I cannot stress this enough. Please do not start exercising without speaking to your provider first.

Wait until your pain is gone to start exercising

If you are still experiencing pain, it is probably a good idea not to work out. Your body is amazing at communicating with you, so make sure you are listening.

Wait for the bleeding to stop before you workout

If you are still experiencing lochia, aka vaginal bleeding after birth, you may want to avoid exercising. Anything more than 1 pad an hour is concerning, and you should speak with a healthcare provider.

Pay attention to any joint pain or discomfort

Your body releases a hormone called relaxin during pregnancy which stretches and increases the mobility of your joints and ligaments. Exercising too soon can damage these areas resulting in pain.

Stay hydrated

Hydration is vital postpartum as water is essential for almost every process to occur in your body. Additionally, water is necessary for your breast milk supply if you are breastfeeding.

Final Words On Exercising Before 6 Weeks Postpartum

So there you have it.

If you want to work out before 6 weeks, take your time and speak with your provider first.

If done correctly, you should be able to get active again right away.

Now I want to hear from you.

What have you done to exercise before 6 weeks?
Comment below and let me know!

9 Exercises That Can Be Done During the 6 Week Postpartum Wait

I often get asked when it is safe to start working out again after having a baby. This is a tough question for me to answer and I actually won’t give a straight-forward answer because each and every female body, delivery, and recovery is so different. Also, I am totally not your doctor-sorry. All I can tell you is to listen to your body and trust yourself at your own risk.

New guidelines from ACOG have recently stated that the 6 week postpartum wait may not be all that nescessary and it has merely become a myth. For some, I would say yes WAIT. But for others who are able to, why not? You must think I am crazy to rush back into exercise so soon after delivery, but not all moms feel like waiting and not all moms should wait.

For my postpartum period, I have not been doing too much-just little things here and there since I am not longer bleeding. I am two weeks postpartum now and I have done a few stroller walks, gone out shopping, and did a few bodyweight exercises. I still have not lifted a weight yet because I am not ready just yet. I might make that a goal for the following week ahead, if my body allows.

I have been focusing on light things such as walking, stretching, and restorative exercises for my pelvic floor. During delivery (well, and pregnancy, too) your pelvic floor basically goes to hell and back and if you do not want to spend your entire lifetime pissing yourself with each jump or sneeze, it is wise to do pelvic floor exercises. I will share several of them with you as we go along.

There are so many benefits to resuming exercises shortly after giving birth:

faster postnatal recovery
reduced pain
better posture
stronger pelvic floor
Diastasis Recti healing
faster body bounceback/regained muscle memory

Prior to beginning ANY exercise during the 6 week postpartum wait, please talk to your doctor by simply giving them a phone call and asking them what you can and cannot do. Most will tell you to wait until the 6 week check so that they can check you, but you know your body better than anyone else.

Before beginning any type of routine, keep the following in mind:

start small and slow
monitor your bleeding or better yet wait for it to stop
monitor your pelvic floor
find out if you have diastasis recti and repair it first
let your c-section incision heal (if you had one)
be aware of wobbly joints as the prenatal hormone Relaxin is still within your system for 8 weeks postpartum
stay hydrated
rest
stop if you feel ANY pain and, when in doubt, call your OB/GYN

Here are 10 exercises that can be done during the 6 week postpartum waiting period:

Walking

This is a simple no brainer that anyone can do and that you already do each time you move about your house: walking! You don’t have to go about it briskly. . unless you just wanna and feel up for it. Simple getting out of the house and walking around the neighborhood can not only make you feel better, it can also help jumpstart you back into your fitness regmine.

Stretching

This is by far my favorite stretch for the postpartum ladies out there who are breastfeeding exclusively. It helps to open up a tight chest and a tight neck. Hold this post for ten seconds and repeat 5 times.

Kegels

To activate your pelvic floor, imagine you are stopping the flow of urine. Hold muscles for 10 seconds (don’t hold your breath) and slowly release. Do 20 holds 5 times a day. This exercise can be done while sitting or standing—even when nursing! There’s really no need for an image since kegels cannot be seen in action, but you can do them standing, sitting, or even lying down!

Pelvic Tilts

Lie on your back with your knees bent such as in a glute bridge stance. “Brace” your stomach-tighten your muscles by pulling in and imagining your belly button moving toward your spine. You should feel like your back is pressing to the floor and your hips and pelvis are rocking upward and back.

Abdominal Bracing

Abdominal bracing is simply tensing (contracting) the abs as if you are about to be hit in the stomach (you don’t have to do this will full force). Bracing the abs will automatically pull in the stomach slightly, but abdominal bracing does not involve pulling in or pushing out the abs. Abdominal bracing activates all the layers of abdominal muscles along with muscles deep in the lower back.

Marching

Lie on your back with your knees bent, keep your feet flat on the floor and your toes pointing straight ahead. Gently draw-in your navel towards your spine and contract your glutes. Slowly lift one foot off the floor with control, hold in the air for a few seconds and lower your foot back to the floor. Repeat with the other foot.

Cat/Cow

Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged. Take a big deep inhale.
On the exhale, round your spine up towards the ceiling, and imagine you’re pulling your belly button up towards your spine, really engaging your abs. Tuck your chin towards your chest, and let your neck release. This is your cat-like shape.
On your inhale, arch your back, let your belly relax and go loose. Lift your head and tailbone up towards the sky — without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
Continue flowing back and forth from Cat Pose to Cow Pose, and connect your breath to each movement — inhale for Cow Pose and exhale on Cat Pose.
Repeat for at least 10 rounds, or until your spine is warmed up.

Heel Slides

Lie down on the floor or the bed with your leg flat.
Slowly begin to slide your heel toward your buttocks, keeping your heel on the floor or bed. Your knee will begin to bend.
Continue to slide your heel and bend your knee until it becomes a little uncomfortable and you can feel a small amount of pressure inside your knee.
Hold this position for about 6 seconds.
Slide your heel back down until your leg is straight on the floor or bed.

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Your trainer and friend,

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Gymnastics after childbirth. 0 to 6 weeks

Over the course of nine long months, your body has been adapting to the changes taking place in it. You were preparing for a happy event - the birth of your child. And finally it happened! You feel both relief, and euphoria, and slight anxiety - after all, you want so much, having passed into a new state - the state of the Mother, - to still see yourself as before, slender, fit and cheerful. Now your body needs help, and how soon you get back to your previous shape depends largely on you. The proposed sets of exercises will allow you to take care of yourself almost immediately after childbirth.

The first 48 hours

1. Pelvic rocking

This exercise helps to contract and strengthen the abdominal muscles and will help relieve back pain, “postpartum pain” caused by uterine contractions.

Lie on your back with your knees bent together. Exhale, draw in your stomach, tighten your buttocks so that they come together, lift your pelvis up and press your back firmly against the bed. Hold this position for a count of four.

2. Foot exercises

These exercises will improve blood circulation in the legs. This is especially important for those who have to stay in bed for a long time.

Lie comfortably with your legs straight and your heels about 30 cm apart. Then bend your feet and pull them up and down in relation to your knees. Foot movements should be fast and energetic and performed for at least 30 seconds. After completing the exercise, do 8 rotational movements with both feet.

3. Rocking on your side

Lie on your side with your knees bent. Exhale and draw in your stomach, rounding your back, then relax and straighten your back at the waist. Start with 6 reps and gradually increase the number of repetitions to 20 on each side.

This rocking motion can relieve back pain.

4. Basic Pelvic Floor Exercise

This is a very important exercise because it can strengthen the pelvic floor, improve blood circulation in its muscles and therefore relieve pain. Exercise also promotes the resorption of swelling and bruising.

Lie on your back with your knees bent and spread out to the sides. Pull your vaginal muscles in and up as if you were trying to hold a tampon that falls out. Hold the muscles tense, then relax. Repeat the rapid contraction of the muscles, keeping the muscles in tension for 2-3 seconds. Try to do this exercise every 15 minutes throughout the day.

5. Brace up

This exercise is to strengthen the longitudinal abdominal muscles.

Lie on your back with your knees bent high. Exhale and lift your pelvis up, pulling in your stomach and tensing your buttocks. Press your chin to your chest and lift your shoulders and head up. Maintain this body position for 4 seconds. Then slowly lower yourself back down. Start with 6 repetitions and gradually increase the number of repetitions to 20.

6. Rest Pose

Now you can lie on your stomach again, stretched out to your full height! In order for you to be comfortable, you will need two pillows - under the head and shoulders and under the stomach. Rest in this position for 15-30 minutes every day. If you suffer from back pain or hemorrhoids, then you can reduce the pain if you rhythmically strain and relax the gluteal muscles while lying on your stomach in this way.

2-3 days after delivery

1. Breast correction and strengthening

It is best to perform this exercise for the first time in front of a mirror. At the same time, you should see that the muscles under the breasts are tense (some women note the tension of the muscles of the breast itself). Sit in the same position as for waist twists. Press your palms into your forearms. Stop pressure. In the process, feel how your pectoral muscles first tense, then relax. Start with 10 repetitions, gradually increase their number to 20.

2. Side bends

This exercise creates a load on the muscles of the side and front of the lumbar region.

Sit upright in a chair with your knees and feet apart. Pull in your stomach and sit tight on the seat. Lean to the right, controlling your body and not letting it lean forward or backward. Stretch your hand towards the floor. Straighten up slowly. The abdomen must be tucked up. As you straighten up, relax your abdominal muscles.

3. Twists at the waist.

When performing this exercise, the load is on the oblique abdominal muscles. The exercise helps to correct the waist and strengthen the back.

Sit upright in a chair with your legs apart and your arms folded under your chest. You should sit securely and comfortably in a chair. The back should be straight. Pull your stomach in hard. Turn right as far as you can. Count to four and return to the starting position. Do the same to the left.

4. Seated pelvic rocking

With this exercise, you can quickly strengthen the abdominal muscles and reduce back pain.

Sit on the edge of a chair with your legs apart and your hands on your knees. Inhale and pull your stomach in as much as you can while arching your back with a banana. Relax and straighten your back. Repeat the exercise 6 times. Gradually increase the number of repetitions to 20.

5. Exercise for Rapid Relaxation and Mobilization of the Back Muscles

This exercise, with which you can quickly relax, can be performed in almost any environment and at any time.

Sit upright in a chair with your feet and knees apart. Lean forward, exhale and relax with your head and arms down. Stay in this position for a while, breathing normally, calmly, feeling the tension leave your body. Then slowly rise up—first straighten your lower back and lower back, then your shoulders, and finally raise your head—in that order. Sit like this for a while - not straining, but with a straight back. At the same time, make sure that your shoulders are not raised.

6. Standing Pelvic Rocking

This exercise will help contract the rectus abdominis muscles and relieve back pain.

Stand up straight with your legs slightly apart, bend your knees and place your hands on the outside of your thighs. Exhale, draw in your stomach strongly and arch your back. Relax and straighten your back, starting from the waist. Repeat the exercise rhythmically, exhaling each time you draw in your stomach, and inhaling when you straighten your back.

7. Hip rotation

Rotating your hips engages all of your abdominal muscles as well as the muscles in your lower back. This exercise will not only help your stretched and weakened muscles to strengthen and contract, but also mobilize, relieve fatigue and relieve pain in the lower back.

Stand straight with your feet about 30 cm apart, bend your knees slightly and place your hands on your hips.

Rotate from left to right, forward, left, back and right again. In this case, your pelvis should describe a large and precise circle. As your hips move forward, pull your stomach in hard and tighten your abdominal muscles.

Source: AIF-Health

Gymnastics after childbirth - light exercises

Daria Tikhonova Practicing obstetrician-gynecologist and reproductologist, ultrasound doctor 11/23/2020

2 Reading time

Mom after childbirth

Table of contents

Physical exercise in the postpartum period
Exercises in the first days after childbirth: is it possible to start exercising right away?
Who is contraindicated in gymnastics after childbirth?
First gymnastics after childbirth - exercise technique
The benefits of gymnastics after childbirth

Despite the fact that pregnancy is not a disease, its logical outcome - childbirth - provokes a strong weakening of the body. This leaves a serious imprint on a woman's health. That is why it is recommended to train the muscles that were especially affected during the bearing of the child. Newly-made mothers are recommended to exercise after childbirth, especially since some exercises after childbirth are very effective.

Exercises in the first days after childbirth: is it possible to start exercising right away?

The first days after childbirth are very difficult for the body. One way or another, pregnancy and childbirth are a lot of stress for the whole body. That is why full-fledged training can be started only a month after giving birth, or even later. And even at this time there are still a number of restrictions.

As for the postpartum period, which is 6-8 weeks, only physiotherapy exercises are allowed at this time. These exercises from the outside look completely frivolous, but for the puerperal they are very useful. Performing such gymnastics will play a preventive role in solving many common postpartum problems.

For whom is gymnastics contraindicated after childbirth?

In some cases, even therapeutic exercises are contraindicated for puerperas. For such women, the doctor prescribes complete rest until the situation improves. The main problems that preclude performing gymnastics in the postpartum period include:

difficult labor with large blood loss;
nephropathy;
eclampsia in childbirth;
severe debility;
3rd degree perineal tears.

In all these situations, gymnastics should be postponed. In any case, before you start exercising, you must inform your doctor about your decision.

The first gymnastics after childbirth - exercise technique

If there are no contraindications, you can start performing simple exercises after childbirth after a day. It should be understood that with apparent lightness, they are of great benefit to a weakened body.

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To prevent blood from stagnating in the muscles that are little used after childbirth, it is necessary to perform postpartum exercises for the legs. For example, lying on your back in bed, you can stretch your legs evenly and alternately squeeze and unclench your toes. Repeat the exercise at least 10 times in one set. After that, it is useful to perform another similar exercise: on one leg, pull the sock towards you, and then pull it forward. Do it in turn on both legs.

After completing this warm-up, you can do another light exercise after childbirth:

Starting position - lying on your back, legs bent at the knees.
The knees must be in contact with each other.
Sliding your feet along the floor or bed, slowly straighten your legs, being careful not to tear your knees apart.

The complex of postpartum exercises includes, among other things, breathing exercises. In this section, there are almost no prohibitions for puerperas. You can perform it lying down or in another position, depending on the exercise. Breathing exercises will not only help you recover after childbirth (by the way, first of all, it helps the muscles of the press and the pelvic floor), but also develop the habit of breathing correctly in the future.

Benefits of exercise after childbirth

Exercise after childbirth, if performed correctly, has invaluable health benefits for a young mother. So, the early start of physiotherapy exercises will provide: