Postpartum Fitness: Getting Back in Shape Safely
Is Your Body Ready for Exercise? Here’s How to Tell…
You just had a baby (yay!), and now you’re wondering when you can start moving again. Maybe you’re itching to rebuild strength or just miss the endorphins. But how do you know if your body is actually ready? Let’s break it down.
5 Signs You’re Ready to Exercise Postpartum
🗸 1. Your Provider Gave You the Green Light—And You Feel Ready
Most providers clear mamas around six weeks postpartum, but check in with yourself. Feeling strong enough for movement? Start slow with walking and breathwork. Then, baby steps back to your workout routine.
🗸 2. Your Bleeding Has Stopped
Still seeing lochia? Your body is still healing. If exercise causes bleeding to return, it’s a sign to slow down. Your bleeding is a great indicator on how your body is doing.
🗸 3. Your Core Feels Stable
If your abs feel wobbly or weak, you may have diastasis recti. Strengthen with gentle core work like diaphragmatic breathing before jumping into crunches or planks.
🗸 4. No Leaking or Pelvic Pressure
Leaking urine or feeling heaviness? Your pelvic floor needs more recovery time. Stick to gentle pelvic floor exercises first or better yet, see a pelvic floor physiotherapist!
🗸 5. You Feel Mentally & Emotionally Ready
Exercise should feel supportive, not stressful. If it feels like just another chore, give yourself more time to rest.
3 Signs You Should Wait
❌ 1. Pain or Discomfort – If something hurts, stop. Pain is your body’s way of saying, not yet!
❌ 2. Extreme Fatigue – Postpartum exhaustion is real. If you’re running on fumes, movement can wait.
❌ 3. You Feel Pressure or Bulging in Your Core or Pelvic Floor – This could be a sign of diastasis recti or prolapse. Get checked by a pelvic floor therapist before jumping back in.
Ready to Move Again? Let’s Do It Safely!
Postpartum fitness is about rebuilding, not rushing. If you’re ready, start with gentle movement and listen to your body. Need expert guidance? Join our Baby and Me Yoga classes or Postpartum recovery class in LA & OC for safe, supportive workouts designed just for mamas.
