After giving birth, many new mothers are eager to regain their pre-pregnancy bodies and improve their overall fitness level. Postpartum fitness not only helps with weight loss but also promotes mental well-being and increases energy levels. However, it’s crucial to approach exercise after childbirth cautiously and make sure to choose safe and appropriate exercises that won’t harm the body during the recovery period.

Consulting Your Doctor before Starting Fitness Regimen

Prior to starting any postpartum exercise routine, it is vital to consult with your healthcare provider. Every woman’s postpartum recovery is unique, and your doctor can help determine when it is safe for you to begin exercising. They can also provide specific guidance, considering factors such as the type of delivery, any complications during pregnancy or birth, and the overall health of the mother.

Exercises to Start Postpartum Fitness

Initially, it’s best to focus on gentle exercises to strengthen the pelvic floor muscles, abdominal muscles, and improve overall posture. Here are some safe exercises for new mothers:

1. Kegels

Kegel exercises involve squeezing and relaxing the muscles of the pelvic floor. These exercises help strengthen the pelvic floor muscles, which can become weak during pregnancy and childbirth. Kegels can be done discreetly throughout the day.

2. Pelvic Tilts

Pelvic tilts are simple exercises to strengthen the abdominal muscles and improve lower back flexibility. Lie on your back with knees bent, feet flat on the floor. Gently tilt your pelvis toward the ceiling, flattening your lower back against the floor. Hold for a few seconds and then release.

3. Walking

Walking is a low-impact exercise that provides numerous benefits. Start with short walks and gradually increase distance and intensity as your body allows. Walking not only helps with weight loss but also boosts mood and provides fresh air, which can have positive effects on mental health.

4. Yoga

Postpartum yoga is a gentle yet effective way to improve flexibility, strengthen the core, and reduce stress. Many yoga studios offer postnatal yoga classes tailored for new mothers. Additionally, various online resources provide guided postpartum yoga sessions that can be done from home.

5. Swimming

Swimming is another low-impact exercise that is easy on the joints. It helps tone the entire body and provides cardiovascular benefits. Check with your doctor before heading to the pool to ensure it’s safe to do so, especially if you had a C-section.

Tips for Exercising Safely

While postpartum exercise is beneficial, it’s important to exercise safely. Here are some tips to keep in mind:

Start slow: Begin with short, gentle exercise sessions and gradually increase duration and intensity.

Listen to your body: Pay attention to any pain or discomfort and adjust accordingly. If an exercise feels too strenuous, take a break or modify it.

Support your breasts: Invest in a supportive sports bra to minimize discomfort and prevent breast sagging during exercise.

Stay hydrated: Drink plenty of water before, during, and after exercising, especially if breastfeeding.

Don’t compare: Remember, postpartum recovery varies for each individual. Avoid comparing your progress to others and focus on your own journey.


Postpartum fitness is an essential aspect of a new mother’s journey. It helps restore strength, energy levels, and promotes overall well-being. By consulting with your doctor and incorporating safe exercises like Kegels, pelvic tilts, walking, yoga, and swimming, you can gradually regain your pre-pregnancy fitness while taking care of your body’s recovery needs. Remember to start slowly, listen to your body, and enjoy the process, embracing your unique postpartum fitness goals.