The Do’s and Don’ts Of Postpartum Exercise

Are you a mom wanting to start your first postpartum workout? Here are some do’s and don’ts to keep in mind when starting postpartum exercise.

This post contains affiliate links. For more information, see my disclosures here.

Postpartum exercise can be a great way to regain strength and energy after giving birth. And on top of that, you have the goal to lose the baby weight. What better way to kickstart your healthy weight loss habit than with a postpartum exercise routine!

However, it’s essential to approach postpartum exercise with caution and care, as your body has undergone significant changes during pregnancy and childbirth. Never rush back into the same exercises you did back in college. You need to take this phase of your recovery journey with a different approach. Here are some do’s and don’ts to keep in mind:

Postpartum Exercise – The Do’s

Start Slowly: Begin with gentle exercises like walking, pelvic floor exercises, or postnatal yoga. Gradually increase the intensity and duration of your workouts as your body feels ready. It should feel so easy that you barely feel like you are doing anything at all during your workout.

Focus on Core and Pelvic Floor: Strengthening your core and pelvic floor muscles is crucial postpartum. Exercises like Kegels and bridges can help rebuild these muscles. These muscles are the most important muscles to focus on at the beginning. If you don’t know how to get started, you can join Postpartum Abs Simplified, my 70-day ab and pelvic floor program that walks you every step of the way through your postpartum fitness journey.

Stay Hydrated: Drink plenty of water before, during, and after your workouts to stay hydrated, especially if you’re breastfeeding. Set a small goal of drinking 3 cups of water a day, and increase by one cup of water each day for the next several days until you reach your goal. Get as much water in as you can after every workout.

Listen to Your Body: Pay attention to how your body feels during and after exercise. If you experience pain or discomfort, stop and consult your healthcare provider if it is serious or persists for several days. Never push through pain when working out, postpartum or not. It’s your body giving you a warning.

Postpartum Exercise – The Do’s Cont.

Get Enough Rest: Rest is essential for postpartum recovery and for faster healing. Make sure to get enough sleep and incorporate rest days into your exercise routine. Listen to episode #3 on the Fit Postpartum Mom Podcast where I talk all about the importance of sleep and some mom hacks you can use to guarantee you get enough sleep as a new mom.

Engage in Low-Impact Activities: Opt for low-impact exercises like walking, swimming, cycling, or using an elliptical machine to reduce strain on your joints and pelvic floor in the early stages. Always avoid HIIT style workouts in the early stages.

Consider a Postpartum Exercise Class: Joining a postpartum exercise class or working with a coach or a trainer who specializes in postnatal fitness can provide guidance and support. I’ve got you covered! You can start right now by visiting my Postpartum Abs 101 free class, and get started with your first postpartum workout. It’s a 45-minute training that every new mom should be taught in the hospital before getting discharged.

Postpartum Exercise – The Don’ts

Avoid High-Impact Activities: High-impact exercises like running or jumping can put stress on your pelvic floor and joints. Avoid these until you have rebuilt your core strength first and strengthened your pelvic floor muscles. You are more prone to injury when you rush into high-impact activities before your body is ready.

Don’t Overdo It: While it’s essential to stay active, overexerting yourself can hinder your recovery. Pay attention to your body’s signals and take breaks as needed. Plus, you are more likely to quit if you overdo it and become extremely sore. Just start slow, enjoy the process, and keep showing up.

Skip The Traditional Abdominal Exercises: Avoid traditional abdominal exercises like sit-ups or crunches, as they can strain your abdominal muscles and pelvic floor. This will come with time, and you will get an opportunity in my Postpartum Abs Simplified Program to reintroduce these exercises back into your life, but I strategically place these exercises once you complete a set number of stages in the program. Learn more here if you want to get stronger abs faster postpartum.

Don’t Ignore Pain: If you experience pain, especially in the pelvic area, stop exercising and consult your healthcare provider. Pain during exercise could indicate an underlying issue that needs attention.

Postpartum Exercise – The Don’ts Cont.

Avoid Extreme Diets: Postpartum is not the time for extreme dieting. Focus on nourishing your body with healthy, balanced meals to support your recovery. And if you are breastfeeding, this is a big no-no! Find healthy meals rich in protein, fiber and healthy fats. The best way to eat healthy choices is by meal planning. I love following Chelsi-Jo’s Systemize Your Life’s meal planning section of the course.

Don’t Compare Yourself to Others: Every woman’s postpartum journey is unique. Avoid comparing your progress to others, stay off social media if you can and focus on what’s right for your body. If you are extremely focused, only follow 3 people on social media who are going to encourage you to reach your postpartum fitness goals. You can find lots of motivation over at our free Facebook community. This community is already filled with mamas who want to become fit and enthusiastic about exercise during their postpartum recovery journey and beyond.

Don’t Forget to Warm-Up and Cool Down: Proper warm-up and cool-down routines are essential to prevent injury and promote recovery. Incorporate these into your exercise routine, even if it is for 1 minute. A simple child’s pose stretch is a relaxing and easy way to stretch before and after a workout routine.

Postpartum Exercise is Essential For A Faster Postaprtum Recovery

Remember, the goal of postpartum exercise is to support your recovery, not to achieve rapid weight loss or a specific body shape. Listen to your body, be patient, and prioritize your health at the early stages of postpartum recovery. The sooner you start, the better you will feel. And this healthy habit of fitness will last a lifetime. Don’t let the bad habits creep in too early in your new mom life.

If it becomes overwhelming to you, start with a simple 5 minute walk every day around your house. Add in a basic postpartum ab routine to get you into the rhythm of postpartum exercise consistently. My free Postpartum Abs 101 workshop is the best option out there for a 2 minute quick start ab routine.

This post contains affiliate links. For more information, see my disclosures here.

*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.