After birth, your body is healing, adjusting, and navigating a whole new normal. If you're wondering when and how to start moving again—you're not alone. The good news is, gentle postpartum exercise can start sooner than you think, as long as it’s safe, intentional, and focused on recovery—not results.
In Onlymyhealth’s ongoing series – Maa Strong – in collaboration with Herzindagi, a women’s lifestyle platform by Jagran New Media, I bring to you some simple exercises that every new mother should try who is wanting to get back in shape after delivery.
Here’s how to ease into movement safely in the early weeks after birth (no “snapback” pressure, no endless Kegels).
1. Wait for the All-Clear (But You Can Start Small Before Then)
Most new moms get the OK to return to exercise around 6 weeks postpartum, but every birth is different. Some gentle movement—like walking or breathing exercises—can begin earlier if you're feeling up for it and had a smooth vaginal birth.
If you had a C-section or complications, you may need more time. Always check with your healthcare provider first.
Recovery first. Fitness later. Healing is your first “workout.”
Also Read: Maternal Fitness Educator Sucheta Pal on How Healing Is the First Step to Strength
2. Reconnect with Your Breath & Core (the New Way)
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Forget old-school advice like doing 100 Kegels a day. Today’s postpartum rehab focuses on breath-led, full-body core connection that supports your pelvic floor naturally.
Try this daily:
- Diaphragmatic breathing: Inhale slowly through your nose and let your belly expand. As you exhale through your mouth, gently draw your ribs down and draw your lower belly in while gently lifting the pelvic floor muscles.
- As you move, use your exhale during effort. For example: exhale when standing up, lifting your baby, or getting out of bed. This helps protect your healing core and pelvic floor.
This kind of breathwork works better than isolated squeezes because it retrains your whole core system—from your diaphragm to your deep abs and pelvic floor for better fitness after postpartum.
3. Start with Gentle, Functional Movements
After reconnecting with your core and breath, add in low-impact movements that support everyday life—lifting, bending, and carrying safely.
Try:
- Glute bridges (lying on your back, lifting hips)
- Wall-supported squats
- Bird-dogs (on hands and knees, slowly extending opposite arm and leg)
- Short walks with the stroller or solo
- Gentle stretches for your hips, chest, and neck
- Start with 5–10 minutes a day and build gradually. It’s not about intensity—it’s about consistency and connection.
4. Watch for These Warning Signs
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Pay attention to how your body responds. Stop and consult a doctor or pelvic health therapist if you notice:
- Bleeding that restarts or increases
- Belly bulging or doming (especially in the middle)
- Pressure or heaviness in the pelvic area
- Pain that feels sharp or wrong
These are signs your body may need more time or a different approach. A pelvic floor physical therapist can help assess things like core separation and internal recovery—no Kegels required.
Final Thoughts: Move to Heal, Not to Hustle
Early postpartum exercise is about healing, restoring, and reconnecting with your body—not trying to get it “back.” You grew a human. Give yourself permission to go slow, breathe deeply, and build strength from the inside out.
You’re not starting over—you’re starting fresh, with more wisdom and strength than ever before.