How to Start Working Out Again After Having a Baby (Postpartum Safe Guide)

How to Start Working Out Again After Having a Baby (Postpartum Safe Guide)

Starting to work out again after having a baby can feel intimidating. Your body has changed, your routine is completely different, and your energy may feel all over the place. But you can return to exercise safely, confidently, and in a way that supports healing rather than rushing it.

This guide breaks down when to start, what to avoid, postpartum-safe exercises, and how to rebuild your core and strength without overwhelming your body.

How to Start Working Out Again After Having a Baby (Step-by-Step Plan)

Every postpartum body is unique. Your delivery, your healing timeline, and your energy levels all impact how you return to movement. There’s no “bounce back” timeline—just steady, safe rebuilding.

Below is the step-by-step approach I use with my postpartum clients.

When You Can Safely Start Working Out Again After Having a Baby

The timeline depends on your delivery, healing, and provider clearance—but here’s a general guide:

Immediately After Birth

You can safely begin:

• Diaphragmatic breathing

• Pelvic floor relaxation

• Gentle mobility

• Short, slow walks

These help reconnect your core and support healing without strain.

Weeks 4–6 Postpartum (with clearance)

You can add:

• Light strength training

• Postpartum-safe core rehab exercises

• Gentle glute strengthening

• Low-impact cardio

Weeks 12+ Postpartum

When symptoms are well-managed, you may progress to:

• Lifting heavier weights

• Light jogging

• Moderate/controlled impact

• Interval training

Remember: your body is healing from one of the biggest events of its life. Progress is not a race.

How to Start Working Out Again After Having a Baby With Core & Pelvic Floor Rehab

Pregnancy stretches your core, alters your posture, affects your pelvic floor, and changes how your deep core muscles function. Before jumping into intense workouts, your foundation needs rebuilding.

Focus on:

• 360° breathing

• Pelvic floor relaxation + gentle reconnection

• TVA engagement

• Heel slides

• Glute bridges

• Bird dogs

• Modified dead bugs

Your signs of progressing too fast:

• Coning/doming down the midline

• Pelvic pressure

• Leaking

• Low back pain

• Heaviness or dragging sensation

Healing your core first helps prevent issues later—and helps you build strength better in the long run.

The Safest Way to Start Working Out Again After Having a Baby

The safest approach is gradual and intentional. Here’s the progression I recommend:

Step 1: Breath + Core Reconnection (Week 0 and beyond)

Start with:

• diaphragmatic breathing

• gentle mobility

• restorative walking

Step 2: Foundational Strength (Weeks 2–10+)

Introduce:

• bodyweight squats

• glute bridges

• wall push-ups

• light rows

• controlled lunges

• core rehab progressions

Step 3: Moderate Strength Training (Weeks 6–12+)

Add:

• dumbbells

• controlled deadlifts

• step-ups

• slow tempo reps

• increased volume

Step 4: Higher-Intensity Training (12+ Weeks Depending on Symptoms)

Progress to:

• circuits

• interval training

• heavier strength work

• gentle impact

The key: listen to your body and progress at the speed that feels right for you.

How to Start Working Out Again After Having a Baby Without Overdoing It

Postpartum healing isn’t the time to push through symptoms or chase exhaustion. It’s the time to rebuild:

• with intention

• with proper breath

• with stability and alignment

• with progression—not perfection

Tips to avoid overdoing it:

• Keep workouts short (15–30 minutes is perfect)

• Prioritize consistency over intensity

• Stop if you feel pressure, pain, or coning

• Increase volume or weight slowly

• Allow more rest than you think you need

Your body is working overtime—inside and out.

How to Start Working Out Again After Having a Baby With a Strong Foundation

Strength training is one of the BEST tools for postpartum recovery. It improves metabolism, posture, core control, mood, and daily function. But the foundation matters most.

A Simple Postpartum-Safe Workout (15–20 minutes)

Warm-Up (3 minutes)

• Breathing

• Pelvic mobility

• Upper body opener

Strength Circuit (2–3 rounds):

• Bodyweight squats × 10

• Glute bridges × 12

• Bent-over rows × 10

• Step-ups × 10 each side

• Bird dog × 8 each side

Cool Down (2 minutes)

• Cat/cow

• Hip flexor stretch

Consistent, gentle strength work goes a long way.

Diastasis Recti: What You Need to Know

Many women have diastasis recti postpartum—and it’s completely normal.

Signs:

• Coning or doming

• Bulging along the midline

• Soft gap at the center

• Difficulty with core tension

Healing requires:

• Proper breath

• Pressure management

• TVA engagement

• Avoiding early sit-ups, planks, or twisting

• Progressive load

You can heal with the right approach.

Breastfeeding & Exercise Considerations

Breastfeeding changes things like:

• hydration

• hunger signals

• recovery

• joint laxity

Tips:

• Drink more water than you think you need

• Avoid aggressive calorie restriction

• Wear supportive bras

• Fuel properly before workouts

Postpartum fitness should support your body—not stress it.

Your Postpartum Journey Isn’t a Race

You’re not “starting over.”You’re building a stronger, wiser, more resilient version of yourself.

Consistency, patience, and a structured plan will take you farther than intensity ever will.

Ready for Guidance?

Inside the Forever Fit by April app, you’ll find:

• A full Postpartum Core Rehab Program

• Postpartum-safe strength workouts

• 30-minute workouts designed for busy moms

• Beginner-friendly routines

• Mobility + breathwork

• Support for breastfeeding moms

• Video demos and coaching

  
  

Whether you're 6 weeks or 6 years postpartum, it’s never too late to rebuild your foundation.

👉 Download the app and start your postpartum fitness journey safely and confidently.