Postpartum exercise: Key Steps for a Safe Return to Activity

To each her own pace

It’s important to understand that the timeline for returning to training depends on several factors:

Type of delivery: vaginal birth or cesarean section.

Degree of tearing;

Duration of pushing;

Use of instruments (forceps, vacuum).

Baby’s size;

The mother’s level of physical activity during pregnancy.

Closely spaced pregnancies, etc.

Every recovery is unique, and it’s not a race against the clock! Here, I’m sharing some general tips along with approximate postpartum weeks for each phase. This gives you a good starting point. It’s entirely possible that one mom will move through the stages more quickly and another more slowly. Both are perfectly fine! Everyone has their own pace. The most important thing is to listen to your body above all else. And if you’re unsure, it’s best to consult your doctor or midwife.

Step 1: Recovery! (Weeks 0–6)

For moms who have given birth via C-section, it’s very important to wait for your doctor’s approval before starting any form of physical activity. It’s important to give your body the time it needs to complete the healing process.

For moms who gave birth vaginally, the first few weeks after delivery should also be devoted primarily to rest. You can begin gentle pelvic floor exercises, ideally under the guidance of a physical therapist or kinesiologist specializing in perinatal care. It is recommended to limit carrying your baby while standing as well as household chores. Daily activities can be gradually resumed over the course of several weeks, provided they do not cause pain or increased bleeding.

Step 2: Gradual return to activity (weeks 6 to 12)

Around the 6th week postpartum, it is recommended to consult a perinatal physical therapist, regardless of the type of delivery. They will ensure that your pelvic organs have returned to their proper position and will guide you through perineal rehabilitation exercises, particularly using internal cues. This is also a good time to have your physiotherapist or kinesiologist specializing in perinatal care assess diastasis recti (separation of the rectus abdominis muscles). This assessment will allow them to provide specific recommendations for your abdominal rehabilitation. I plan to share some exercises for strengthening the deep abdominal muscles in an upcoming article. Spoiler alert: no more crunches! 😉

For moms who gave birth via C-section, you should have already had a follow-up appointment with your doctor and received clearance to start moving again. It’s important to take it easy. Focus on exercises for your pelvic floor, deep abdominal muscles, and posture. You can also resume walking and gentle workouts, such as postnatal yoga or water exercises.

Moms who had a vaginal delivery can start incorporating moderate-intensity activities (walking, postnatal yoga, cycling, etc.). The goal is to focus on pelvic floor rehabilitation, strengthening the deep abdominal muscles, and working on postural muscles. You should also be able to gradually resume running. Be on the lookout for any unusual sensations and consult your doctor or physical therapist if needed.

Step 3: Back to normal “ish”! (Weeks 12 and up)

If your pelvic floor and deep abdominal muscle rehabilitation has been successfully completed, you should be able to resume more intense activities without restrictions. Your baby is now 3 months old or older and is likely often in your arms or in a baby carrier. It’s also possible that your breastfeeding or bottle-feeding positions aren’t optimal. Posture therefore remains key to preventing pain and injury. Also, stay attuned to your fatigue levels. If your baby isn’t sleeping through the night yet, this is probably not the ideal time for very intense workouts, since fatigue increases the risk of less precise movement execution and, consequently, injury.

A gradual, supported, and caring return

In conclusion, remember that everyone is different and that when it comes to training, nothing is black and white. It’s therefore best to surround yourself with qualified professionals during the postpartum period to ensure a smooth return to your favorite sports. A perinatal physical therapist, a kinesiologist specializing in perinatal care, and your doctor will be your best allies for a smooth transition, optimizing recovery and performance, and potentially supporting future pregnancies. Finally, it’s important not to compare yourself to others. Everyone progresses at their own pace; this isn’t a race to quickly return to your pre-pregnancy performance levels.

Being kind to yourself is essential: enjoy these precious moments with your baby, keeping in mind that by taking care of yourself, you’ll be better able to care for your baby.

Here’s to a gentle re-entry!

Postpartum exercise: Key Steps for a Safe Return to Activity is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2026