Returning to Exercise Postpartum
The postpartum period is a time of immense change—both physically, emotionally, and mentally. With all the demands of new motherhood, the idea of returning to exercise can feel overwhelming. But movement can be a powerful tool to support your recovery, rebuild strength, and boost overall wellbeing.
So, where do you start? Let’s break it down with evidence-based guidance to help you return to exercise safely and confidently.
Do I Need Medical Clearance Before Returning to Exercise?
Short answer: Yes!
Why Medical Clearance Is Key Postpartum:
Your body has done something incredible, and now it’s time to give it the care and attention it deserves. While gentle movement, such as walking, is great in the early weeks, it’s essential to get medical clearance before jumping back into activities like gym workouts, exercise classes, or running.
We always recommend checking in with your GP or OB around the 6-week mark and scheduling an assessment with a pelvic floor physiotherapist. A pelvic floor physio can assess things like pelvic floor weakness, prolapse, urinary incontinence, C-section scar healing, and Diastasis Recti to ensure your recovery is on the right track.
At Kaylana Wellness Collective, we focus on helping you recover safely and effectively by treating common postpartum issues like Mum's Thumb, neck and low back pain from feeding, pelvic girdle pain, Diastasis Recti and safe return to exercise. While we don’t perform internal checks ourselves, we work closely with local pelvic floor physiotherapists who specialise in pelvic health to ensure you receive comprehensive care for your postpartum journey.
Medical clearance before increasing activity helps:
Support healing
Prevent/manage pelvic floor issues like prolapse
Avoid/manage urinary incontinence
Address diastasis recti (abdominal separation)
Reduce injury risk
By following these steps, you're empowering yourself to return to exercise with confidence, ensuring a safer and more effective recovery.
Most Important!! Prioritise Rest & Recovery
Your body has been through a huge transformation, and now is the time for healing, not high-intensity workouts.
Your pelvic floor muscles sit at the base of your pelvis, providing essential support for your bladder, bowel, and uterus.
One of the most important things you can do in the early postpartum weeks is spend time lying down whenever possible (ideally 30 minutes twice a day) in the first 6 weeks postpartum.
This helps to:
Reduce pressure on your pelvic floor
Support healing from pregnancy and birth
Minimise discomfort like heaviness, dragging sensation or pain.
Pelvic Floor Strength: A Week-by-Week Guide
You can start pelvic floor exercises as soon as you've done your first wee after birth.
You can start gentle pelvic floor exercises as soon as you've had your first wee after birth. An easy way to make this a daily habit? Try 10 pelvic floor squeezes every time you feed your baby—it’s a simple yet effective way to rebuild strength and connection to your pelvic floor.
Here’s a week-by-week guide you can follow:
Baby 0 weeks old = 0 sec hold x10 reps (pulse only)
Baby 1 week old = 1 sec hold x10 reps
Baby 2 weeks old = 2 sec hold x10 reps
Baby 3 weeks old = 3 sec hold x10 reps
Baby 4 weeks old = 4 sec hold x10 reps
Baby 5-6 weeks old = Aim for 5+ second holds, 3x10 reps
IMPORTANT: Remember to engage your pelvic floor during activities that increase abdominal pressure, like coughing, sneezing, or lifting your baby. If this is causing pain or discomfort, check in with your healthcare provider before progressing.
How Diaphragmatic Breathing Supports Your Pelvic Floor
Diaphragmatic breathing, also known as belly breathing, plays a crucial role in pelvic floor recovery postpartum. Your diaphragm and pelvic floor work together as part of your core, restoring proper breathing patterns helps your body heal.
Inhale: As you breathe deeply into your belly, your diaphragm expands, and your pelvic floor gently lengthens and relaxes.
Exhale: As you slowly exhale, your deep core muscles and pelvic floor naturally contract, helping to restore strength and coordination.
Practicing 3-5 minutes daily can help improve core engagement, bladder control, and overall recovery.
Walking Postpartum: A Week-by-Week Guide
Walking is one of the best ways to reintroduce movement!
Here is a week-by-week guide you can follow:
Start small with just a few minutes a day gradually working to 30 minutes at an easy pace up to 5 days per week.
Baby 0 weeks old = few minutes a day.
Baby 1 weeks old = 10 mins a day.
Baby 2 weeks old = 15 mins a day.
Baby 3 weeks old = 20 mins a day.
Baby 4 weeks old = 25 mins a day.
Baby 5 weeks old = 30 mins a day.
Baby 6+ weeks old = 30 mins+ (or break it into two shorter walks).
IMPORTANT: Avoid pushing the pram up hill and using a baby carrier when walking early postpartum. If walking causes discomfort, shorten your walks and check in with your healthcare provider before progressing.
What Types of Exercise Are Safe Postpartum? A general guide:
Exercise should be gradual and progressive based on your fitness level, birth and postpartum recovery.
Early Postpartum (0-6 weeks):
When you feel ready, these simple movements can help you reconnect with your core, support healing, and ease back into movement.
Pelvic Tilts: Lying on your back, gently tilt your pelvis upward, flattening your lower back.
Single Leg Heel Slides: Slide one heel out while keeping your core engaged.
Sidelying Single Leg Lifts : Lift one leg at a time while keeping your pelvis stable.
How Often? Aim for 1-2 sets of 10 reps, either daily or 3x per week
These foundation exercises help reintroduce movement without overloading your healing body.
From 6 Weeks Postnatal:
Light Resistance Training: Focus on breath control and technique with bodyweight exercises or light resistance bands to strengthen your deep core and pelvic floor.
Low-impact aerobic exercise: Walking and swimming are great for endurance and circulation. IMPORTANT: Ensure vaginal bleeding has stopped and stitches have fully healed before swimming to prevent infection.
Pilates: A fantastic way to rebuild deep core strength, Pilates focuses on controlled movements, breath work, and pelvic floor activation, making it a great tool for postpartum recovery. Read more about our classes here.
Yoga: Gentle postnatal yoga can help with flexibility, posture, and relaxation, while also reinforcing core stability, breath awareness and mindfulness.
12-16 Weeks Postnatal:
At this stage, you can begin gradually increasing your exercise load, frequency, and duration, but it's essential to do so safely.
Higher-Impact Exercises – Running, jumping, and weight training may be introduced, but only after being assessed and cleared by your physiotherapist. At Kaylana Wellness Collective, we use specific strength and stability tests to determine if your pelvic floor, core, and joints are ready for higher-intensity activities. This ensures you’re progressing safely, reducing the risk of injury or setbacks.
16+ Weeks:
Gradually return to pre-pregnancy exercise intensity if symptom-free.
Your postpartum recovery is unique, so listen to your body and progress at a pace that feels right for you!
Listen to Your Body & Know When to Seek Support
If you experience any of the following, pause exercise and consult your healthcare provider:
🔴 Pelvic pain, heaviness, or dragging sensation in the vagina
🔴 Back or pelvic aching
🔴 Bladder leakage
🔴 Increased bleeding
Join Our 10-Week Mums & Bubs Pilates Program!
Led by a Women’s Health Physiotherapist & Diploma-Qualified Pilates Instructor
Hey Mama’s, our 10-week Mums & Bubs Pilates program is designed to help you rebuild strength, improve posture, and feel confident in your body again—all in a welcoming, baby-friendly space.
Why You'll Love It:
Safe & gradual progress – Strengthen your core & pelvic floor at the right pace.
Guidance – A structured 10-week program with physiotherapy-led guidance.
Postpartum-friendly – Exercises tailored to your recovery (vaginal, C-section). Supports incontinence and prolapse symptom management.
Baby-friendly space – Feed, change, or settle bub anytime.
Small groups (3-4 mums) – Personalised programming & a supportive community.
Health fund rebates available!
Your Postpartum Journey Is Unique. Give yourself grace, rest when needed, and focus on small, intentional movements that support your recovery. Need postnatal physiotherapy support? Book an appointment at Kaylana Wellness Collective today.
Disclaimer: This blog post is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Every postpartum recovery is unique—please listen to your body and consult with your doctor or a women’s health physiotherapist before starting any new exercise program, especially if you have concerns like pain, prolapse, or Diastasis Recti.