Postpartum Exercise Guide

Inside this guide

EXERCISE AFTER CHILDBIRTH Fitness Reference  Educational Use Return to movement gently, safely and gradually. Page 1 Exercise and Movement After Childbirth What to prioritise, what to avoid, how to get fit again and when to see a doctor Recovery after birth is different for every woman. The safest approach is to start gently with breathing, pelvic floor work and walking, build the core and posture, and only then return to heavier or high-impact training. Always follow your doctor's advice on timing, especially after a C-section, tears or complications. 1. General Approach Principles to follow Why this matters: The goal is to rebuild safely, not to get your old body back quickly. PRINCIPLE WHAT IT MEANS TIP Heal first, then build Your body has been through pregnancy and birth, and tissues, pelvic floor and core need time to recover. Recovery is not a race. Get clearance Many women are checked at about 6 weeks, but a C-section, tears or complications may mean a longer wait. Follow your doctor's advice. Walking and gentle breathing are usually fine earlier, if you feel well. Start low, progress slowly Increase time, load and intensity gradually, and let symptoms guide you. Better a slow return than a setback. Listen to symptoms Pain, bleeding, heaviness or leaking mean you should reduce the load and seek advice if they persist. Don't push through. Rebuild the base first Pelvic floor, deep core, glutes, posture and walking come before running, jumping or heavy lifting. A strong base prevents problems later. Fit into real life Short 10 to 20 minute bursts work, with a baby, sleep loss and feeding schedules. Consistency beats long workouts. 2. Phase-by-Phase Plan A rough timeline Why this matters: Timelines vary with the type of delivery and your recovery.…