Postpartum workout: how soon after giving birth can you exercise?

Follow our guide to postnatal exercise and learn how you can get back into workouts safely.

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Postpartum workout: how soon after giving birth can you exercise?

Getting back into exercise after you’ve given birth isn’t always easy. You’re probably exhausted from having a newborn and looking after your little one is taking up most of your time - not to mention you haven’t done much proper exercise in a while! So, to help you ease back into it, we’ve laid out everything you need to know about your postpartum workout.

Don’t forget to wash your workout clothes with a delicate laundry detergent and fabric conditioner, like Skip and Comfort.

How soon after giving birth can you exercise?

If you’ve had an uncomplicated delivery, it’s usually safe to start your post-pregnancy workout routine a week or so after giving birth. However, when it comes to something like exercise after a C section, that’s a little different. You should always talk to your doctor about when to start postnatal exercise if you haven’t had a straightforward delivery, just to be on the safe side!

Exercise after birth - safety first

Even if you don’t have to worry about when to start exercise after a C section, because you had an easy, straightforward birth, there are still some safety considerations you should keep in mind. Check them out:

  • Start slowly - your body won’t be able to do everything it could pre-pregnancy, so the best postpartum workout always starts gently.
  • Breastfeeding - be careful not to focus too much on weight loss whilst you’re breastfeeding; your body will need about 500 calories more than usual during this stage, so don’t cut down!
  • Diastasis - diastasis is when the ab muscles separate, and you might not know you have this until your 6-week check-up, so go easy on the ab workouts.
Speak to a doctor and personal trainer before doing any exercise to put together a workout that suits you.

Postpartum exercise routine at home

If you’re looking for a workout you can do at home after you’ve given birth, here are some basic exercises you can try. Just remember to adjust it to what you can do, listen to your body throughout exercise and always consult with your doctor if you have any concerns!

  1. Leg extensions
  2. Leg curls
  3. Lunges
  4. Toe taps
  5. Crunches
  6. Bicep curls

If you want a postpartum exercise to reduce your tummy, try something gentle like yoga, which works on your core strength, or going for gentle jogs and long walks.

Even after you’ve given birth, remember that no one’s expecting you to snap back to how you were before your pregnancy straight away. Put your health first, exercising slowly, and remember that your main priority is looking after your body so that you can take care of your baby. That’s what’s really important!

  • Speak to your doctor first.
  • Bring a personal trainer to your doctor’s appointment so you can discuss together the safest workouts.
  • Make sure you know how to do the exercises in your routine properly to avoid injury.
  • You can always join a postnatal exercise class.
  • Originally published