The ultimate postpartum workout guide: How to get back into fitness safely

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Whether you had a vaginal delivery or C-section, gentle, consistent movement can support recovery, stabilize your core, and help you reconnect with your body.

When can you start working out after birth?

Always consult your healthcare provider first. Most women can begin gentle movement like walking or breathing exercises within days after a vaginal delivery. For more structured workouts:

• Vaginal birth: Low-impact workouts can typically resume around 6 weeks postpartum.

• C-section: Healing takes longer; many doctors recommend waiting 8–10 weeks before starting.

Recovery isn’t a race. Go at your own pace.

Benefits of postpartum workouts

Rebuilding strength post-baby isn’t just about getting your pre-baby body back. Movement helps with:

• Improved energy and reduced fatigue

• Mood support (yes, exercise boosts serotonin!)

• Stronger pelvic floor and core

• Better sleep quality

• Faster recovery and return to daily activities

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Safe and effective postpartum exercises

Here’s where to start:

1. Pelvic Floor Activation

Also known as Kegels. These subtle contractions help restore bladder control and pelvic stability.

2. Breathwork & Core Reconnection

Try diaphragmatic breathing with core engagement to rebuild the transverse abdominis.

3. Walking

Simple and powerful. Start with 10–15 minutes daily and build from there.

4. Bodyweight Strength

Think squats, bridges, modified push-ups, and bird-dogs. Focus on form and alignment.

5. Stretching and Mobility

Ease tight hips, shoulders, and back with yoga-inspired stretches.

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Tips for staying consistent

• Set small goals. Even 10 minutes counts.

• Schedule workouts during nap time or stroller walks.

• Celebrate progress, not perfection.

• Join a community or app that supports new moms.

Postpartum fitness isn’t linear — and that’s okay. Your journey is valid, no matter how long it takes.

✅ Eat well. Train regularly. Stay consistent. You’ve got this.
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