After giving birth, it’s normal to want to feel like yourself again, to move, rebuild strength, and regain confidence in your body.
But postpartum recovery is unique for every woman, and knowing when and how to return to exercise safely is key to long-term wellbeing.

WHEN TO START

Most women can begin gentle movement such as breathing, walking, and pelvic floor activation within the first few weeks, as long as they feel comfortable and have no medical complications.

For structured exercise, like Pilates, yoga, or strength training, it’s best to wait until your 6-8 week postnatal check-up and receive clearance from your doctor or midwife and after an assessment with the physio.

If you had a C-section, recovery may take longer, and gentle mobility work is the best place to begin.

💡 The goal is healing first, fitness will follow.

HOW TO RETURN SAFELY

1. Start with Your Core and Pelvic Floor
These muscles have been stretched and weakened during pregnancy. Gentle activation exercises help restore stability and prevent issues like leakage or back pain.

2. Focus on Breath and Alignment
Breathing techniques are essential for reconnecting to your deep core muscles and moving efficiently.

3. Progress Gradually
Begin with low-impact movement, walking, light resistance, or postpartum Pilates, before returning to running or higher-intensity workouts.

4. Listen to Your Body
Pain, pressure, or heaviness in the pelvis are signs to slow down and seek guidance from a women’s health physiotherapist.

Returning to exercise after birth isn’t about rushing, it’s about rebuilding strength, balance, and confidence safely.

With patience and professional support, you can return to the activities you love while protecting your long-term health.

✨ Ready to move again with confidence?
Book your postnatal assessment with our women’s health physiotherapist and start your recovery journey safely.