Three weeks after my first baby, I took a victory lap… to the mailbox. I wore mismatched socks and moved at a sloth’s pace—but I got sunshine on my face and felt like me again for five whole minutes. If easing back into exercise after delivery feels overwhelming—When do I start? What’s safe? Why does my core feel like warm spaghetti?—I’ve been there, too.
Here’s what I learned the second time around: you don’t need a “bounce-back” plan (ugh). You need a gentle re-entry—tiny walks, breath-led core reconnection, pelvic-floor kindness, and short sessions that fit between feeds and naps. This guide gives you a phased plan you can tailor to your birth, your energy, and your season of life. Think cozy, doable, judgment-free. We’ll talk C-section considerations, diastasis tips, breastfeeding comfort, red flags, and when higher-impact exercise might make sense. Most of all, we’ll keep compassion front and center—because your body just did something extraordinary.
Quick note : timelines vary. Many people can begin light movement soon after an uncomplicated vaginal birth, while C-section or complicated deliveries need more recovery and explicit provider clearance. Always follow your clinician’s advice and stop if anything feels wrong.
Your gentle game plan (the big picture)
- Re-connect, then rebuild. Start with breath, pelvic-floor engage-and-release, and posture; layer in walking and light strength later.
- Short beats perfect. Two 10-minute sessions count just as much as one 20-minute block. Public-health guidance suggests working toward ~150 minutes/week of moderate activity across pregnancy and postpartum, but “some is better than none.”
- Individual timelines. Bodies heal on their own clocks—especially after surgical birth, tears, or complications. Clearance matters, and so does how you feel day to day.
9 friendly, actionable steps (with how-to and mom notes)
Choose 1–3 items per day. Keep effort at a talk-test level (you can speak in full sentences; singing is tough). If you notice heaviness, bulging, or leaking, scale back and check in with a pelvic-floor PT or your clinician.
1) Breathe first (deep core reset)
How : Lie on your side or recline with pillows. One hand on ribs, one on belly. Inhale through your nose, feel ribs widen; exhale like you’re fogging a mirror and gently draw belly toward spine without bracing.
Why : Reconnects the diaphragm and deep core—your foundation for literally everything else.
Mom note : I stacked this with feeding sessions—three easy breaths after burping the baby.
2) Pelvic floor : engage and release
How : Think of the muscles you’d use to stop gas. On a soft exhale, lightly lift/close; fully relax on inhale. Start with 3–5 gentle reps, a few times a day.
Why : Builds coordination and circulation without clenching. Most postpartum guidance encourages early, comfortable pelvic-floor work.
Tip : If you feel pain or can’t relax after engaging, pause and ask your provider for pelvic-floor PT.
3) The two-song walk (mood + circulation)
How : Start with 5–10 minutes at an easy pace—stroller laps, hallway loops, backyard circles. Add a minute or two every few days if you feel good.
Why : Walking boosts circulation, mood, and confidence; it’s the simplest on-ramp toward that 150-minute goal over time.
Mom note : Mailbox walks were my “I did it!” moment. Short, sweet, done.
4) Gentle mobility stack (neck, ribs, hips)
How :
- Neck rolls : small circles, slow.
- Seated side-bends : lift one arm, lean gently.
- Cat–cow on hands/knees or standing at a counter.
Why Feeding, pumping, and cuddling round our shoulders and stiffen the spine. This mini stack takes 3–5 minutes and feels amazing.
5) Core-smart strength (when ready/cleared)
How : Start with :
- Sit-to-stand (chair squats) × 8–10
- Wall or counter pushups × 6–10
- Supported rows (band around a doorknob) × 8–10
- Bridges (if comfortable) or heel slides × 6–10
Why : Light, functional strength supports posture, lifting baby/gear, and daily endurance—no heavy weights needed at first.
6) Diastasis-aware movement (protect, then progress)
Watch for : doming/bulging at the midline.
Do more of : breath work, pelvic tilts, heel slides, bridges, dead-bug arms, side-lying work.
Be cautious with (early on) : sit-ups, crunches, long planks or any move that increases doming/pressure—resume with guidance. Many NHS leaflets and clinical sources advise avoiding early crunch-style work and heavy strain until symptoms settle or you’re guided by a clinician.
Good to know : Research suggests targeted rehab can improve diastasis over time—progress is gradual and very normal.
7) C-section care (move gently, honor the incision)
How : Begin with breath, pelvic-floor release/engage (often once the catheter is out and you feel ready), short hallway walks, and posture resets. Avoid heavy lifting and moves that strain the incision until you’re cleared.
Mom note : A pillow across my abdomen for coughs/sneezes was gold.
8) Breastfeeding & workouts (comfort tips)
How : Feed or pump before exercise if breasts feel full; wear a supportive bra; hydrate.
Reassurance : Moderate exercise is generally compatible with breastfeeding; classic research shows no adverse effect on lactation from regular aerobic activity begun several weeks postpartum.
Mom note : I kept a big water bottle within arm’s reach and a snack in the stroller.
9) When can I jog/jump again?
Rule of thumb : Build a base first. Many pelvic-health guidelines suggest waiting ~3 months+ and being symptom-free (no leaking, heaviness, or pain) before returning to running/high impact—ideally after a pelvic-floor screen. Your clinician’s clearance comes first.
A phased, mom-friendly roadmap (customize freely)
These are menus, not mandates. Choose what fits your energy, sleep, and medical guidance. If bleeding increases, pain appears, or symptoms worsen, rest and call your provider.
Phase 1 : Reset & recover
(Days 3–7 after an uncomplicated vaginal birth; later if you had a C-section or complications—follow your clinician.)
- Daily : 3–5 minutes of diaphragmatic breathing.
- Pelvic floor: gentle engage-and-release, 3–5 reps, 2–3×/day, within comfort. nhs.uk
- Walks : 5–10 minutes at easy pace as you feel ready.
- Mobility snack : neck rolls, side-bends, cat–cow (1–2 minutes each).
- Rest rituals : naps > workouts; hydration and protein with snacks.
Phase 2 : Re-build your base
(Around weeks 2–6 postpartum for uncomplicated vaginal births; after your 6-week check or specific clearance for C-section/complicated births.)
- Walking goal : 10–20 minutes most days (break into 5–10 minute chunks if easier).
- Strength 2×/week : chair squats, wall pushups, rows, heel slides/bridges (1–2 sets).
- Core care : posture checks; avoid long planks/crunches if doming appears.
- Coordination : add “exhale on effort” to daily tasks (standing, lifting baby).
- Target : Gradually work toward ~150 minutes/week of moderate movement (totally fine to take your time).
Phase 3 : Build strength & endurance
(After provider clearance; anywhere from 6–12 weeks and beyond, depending on your body and birth.)
- Cardio : longer walks, low-impact cycling, or swimming 20–30 minutes if it feels good.
- Strength : 2–3 days/week, add resistance bands or light weights; keep breath smooth.
- Balance & core : side-planks on knees, bird-dog, sit-to-stand with overhead press (light).
- Impact prep : hop tests, single-leg balance, and brisk inclines—only if you’re symptom-free.
- Run/jump later : many moms wait ~3 months+ and see a pelvic-floor PT first.
A sample week (plug-and-play)
Day 1 – Walk & breathe (15–20 min)
Two-song walk → 3 minutes diaphragmatic breathing → gentle cat–cow.
Day 2 – Strength light (12–18 min)
Chair squats 2×8 → wall pushups 2×6–10 → rows 2×8–10 → 3 long exhales.
Day 3 – Mobility & pelvic floor (10–15 min)
Side-bends, shoulder circles, cat–cow → engage-and-release 5 gentle reps.
Day 4 – Stroller walk (20 min)
Short hills only if comfy. Finish with heel slides or bridges (6–10 gentle reps).
Day 5 – Strength + carry (15–20 min)
Chair squats 2×10 → rows 2×10 → suitcase carry (light dumbbell, 30–45s/side) → stretch.
Day 6 – Pool or yoga (15–25 min)
Choose cool water walking or postpartum-friendly flow (no long planks early).
Day 7 – Restore (10 min)
Side-lying rest with pillows, rib-expansion breathing, neck/upper-back stretches.
If you only have five minutes? Do breath + two slow squats. Your future self will thank you.
Special notes for common concerns
Diastasis recti
- Watch for doming. Favor deep-core work first (breath, heel slides, pelvic tilts).
- Avoid heavy strain or crunch-style moves that cause bulging until guided; NHS and hospital leaflets commonly advise against early sit-ups and heavy lifting until symptoms calm and technique is restored.
- Targeted rehab helps over time—progress is slow and normal.
C-section recovery
- Protect the incision (coughing/sneezing pillow), start with breath and very short walks, and wait for explicit clearance for strength/impact work.
Breastfeeding comfort
- Feed/pump before workouts if you’re full; wear supportive bras; hydrate well. Moderate exercise is generally compatible with lactation.
Mental health
- Movement can support mood; some guidance notes postpartum activity may reduce depressive symptoms. Get help early if you’re struggling—you deserve care.
Red flags—pause and call your clinician
- Fever, wound opening, or increasing incision pain
- Heavy bleeding (soaking pads) or clots after activity
- Dizziness, chest pain, shortness of breath before exertion
- Pelvic pain/pressure, leaking, or heaviness that worsens with activity
- Abdominal doming that doesn’t resolve with easier variations
(Your provider can tailor a plan and refer to pelvic-floor physical therapy if needed.)
Expert insight (kept simple)
- When to start? After uncomplicated vaginal births, many can begin gentle movement within days as they feel ready; after C-section/complications, wait for explicit clearance and progress slowly. ACOG
- How much, eventually? Work toward ~150 minutes/week of moderate activity plus light strength, broken into short bouts if needed. Benefits include improved mood and overall fitness postpartum. CDC
- High-impact? Consider ~3 months+ and a pelvic-floor screen before running/jumping; go later if symptoms persist. absolute.physio
Wrapping Up with Love & Support
Mama, you are doing an Olympic-level job—healing, feeding, loving, and learning a brand-new human. Exercise after delivery isn’t about “getting your body back.” It’s about being at home in the body you have now. Some days that looks like a two-song walk. Other days it’s a deep breath at the sink and a promise to try again tomorrow. Every tiny step is a win. Give yourself the same tenderness you give your baby. You’re doing beautifully.
What’s one gentle step you can try today—two-song walk, three deep breaths, or five chair squats? Drop it in the comments to inspire another mama.
Want a printable 4-week postpartum movement plan? Join my email list and I’ll send the “Kind Re-Entry Starter Kit” straight to your inbox.
Educational only; not medical advice. Always follow your healthcare provider’s guidance for your unique postpartum recovery.