Postnatal Fitness: Safe and Effective Workouts for New Moms
Bringing a new baby into the world is one of life’s most profound changes. With all the physical and emotional shifts that follow, returning to movement can feel both necessary and daunting. For many new moms, it’s not about “getting your body back” but simply feeling stronger, more energized, and better equipped to meet the demands of everyday life.
Postnatal fitness is about rebuilding your strength at a steady pace. Remix Fitness, we offer expert-led guidance that meets you exactly where you are—no pressure, just support. Whether you're six weeks postpartum or several months in, this guide walks through safe ways to reintroduce exercise, what to watch out for, and how to stay consistent even when time is short.
Understanding the Postnatal Body
After childbirth, your body is still healing. The abdominal muscles may have shifted (a condition called diastasis recti), the pelvic floor can feel weak, and your energy levels might not be what they once were. Hormonal changes and lack of sleep only add to the challenge.
This is why postnatal workouts need to be different. Traditional core moves like sit-ups and crunches aren’t ideal early on and may even cause harm if diastasis recti is present. The focus instead should be on stability, breath, and reconnecting to your body with patience.
It’s best to wait until you’re cleared by your healthcare provider before starting any workout plan. This is typically around six weeks postpartum for vaginal births and longer for cesarean deliveries or births with complications.
Why Movement Matters After Birth
Regular, gentle exercise after childbirth can help you:
Regain core strength and muscle tone
Improve circulation and posture
Relieve tension in the back, shoulders, and hips
Support mental health, reduce stress, and improve sleep
Build stamina for daily parenting tasks
Even short sessions make a difference. Moving your body a few times a week can help you feel more grounded, clear-headed, and physically ready to care for your little one.
Safe and Practical Exercises for the Postpartum Period
You don’t need to jump into intense workouts. In fact, one of the biggest mistakes new moms make is doing too much too soon. Here’s a look at beginner-friendly exercises that support healing, strength, and mobility—without overloading the body.
1. Pelvic Floor Work (Kegels & Diaphragmatic Breathing)
Start early with this one—even a few days after birth. Strengthening the pelvic floor helps with bladder control and core stability.
Kegels: Tighten the muscles you'd use to stop the flow of urine. Hold for a few seconds, then relax. Repeat in sets throughout the day.
Breathing: Place one hand on your chest, the other on your belly. Breathe deeply into your abdomen while keeping your chest still. On the exhale, gently draw your belly inward and engage your pelvic floor.
These small movements lay the foundation for deeper core work later on.
2. Gentle Core Reconnection
Avoid crunches and twisting moves. Start with:
Pelvic Tilts: Lie on your back with knees bent. Flatten your lower back into the floor by tilting your pelvis upward. This gently activates your deep core.
Heel Slides: While lying down, slowly slide one foot forward and back, keeping your core engaged and lower back stable.
These moves help reconnect your breath and body without straining the abdominal wall.
3. Glute Bridges
This is one of the safest early strength moves.
Lie on your back, knees bent, feet flat.
Press through your heels to lift your hips.
Squeeze your glutes at the top, then lower down with control.
Glute bridges support core recovery, reduce back strain, and strengthen the hips.
4. Modified Planks and Bird Dog
For core control without crunching the abs:
Modified Plank: Start on your knees and forearms. Keep your body in a straight line from head to knees. Breathe and hold.
Bird Dog: From all fours, extend one arm and opposite leg, keeping your hips level. Alternate sides.
Both moves build endurance and coordination without stressing the abdominal separation.
5. Cat-Cow Stretch
This yoga-inspired move feels great on the spine:
From all fours, round your back up (Cat), then gently arch it down (Cow).
Move slowly with your breath for about a minute.
It’s a simple way to release tension and reset your posture.
6. Walking or Step-Ups
Start with a stroll, stroller in tow if needed. You don’t need a big chunk of time—10 to 20 minutes is enough. As you feel stronger, consider adding small hills or gentle step-ups to build cardiovascular endurance.
Strength and Flexibility as You Progress
As your energy improves, you can add in light resistance and flexibility work:
Bodyweight Squats: Keep your core engaged, lower down with control, and stand back up through your heels.
Wall Push-Ups: Begin with hands on a wall, then progress to incline push-ups on a bench.
Clamshells: Lying on your side with knees bent, lift your top knee while keeping your feet together. Great for hip stability.
Gentle Yoga and Stretching: Focus on the hips, shoulders, and back. Avoid deep twists or backbends early on.
Always pay attention to how your body feels. Discomfort, pulling in the abdomen, or pressure in the pelvic floor means it’s time to scale back.
Mistakes to Watch For
It’s easy to get carried away, especially with the pressure to “bounce back.” Here’s what to avoid:
Pushing too hard too soon: High-impact workouts like running or jumping can strain healing tissue.
Skipping pelvic floor work: This sets the foundation for everything else.
Ignoring diastasis recti: Crunches and other intense core moves can make it worse.
Poor form: Even light moves can lead to injury if alignment is off.
Focusing only on weight loss: The goal is strength, stamina, and stability—not numbers on a scale.
Overlooking rest and nutrition: Recovery needs fuel. Don’t restrict calories if you’re breastfeeding.
Building a Realistic Routine
Caring for a baby is a full-time job. The key is flexibility and small wins:
Start with two or three 20-minute sessions a week.
Break it into 10-minute blocks if needed.
Combine walking, bodyweight strength, and light stretching.
Keep a water bottle handy, especially if breastfeeding.
Wear a supportive bra and nursing pads as needed.
You don’t need a gym or fancy setup. A yoga mat, resistance band, or stability ball can help—but even those aren’t essential.
Fueling Recovery
Physical activity is just one piece of postpartum recovery. What you eat and how you rest matters just as much.
Focus on protein (for muscle repair), complex carbs (for energy), and healthy fats (especially if breastfeeding).
Stay hydrated—aim to drink regularly throughout the day.
Prioritize sleep when possible and ask for support. Even short naps help.
Try breathwork or short meditations to calm your nervous system.
These habits support your body as it adjusts and rebuilds.
Progressing Over Time
Between six and twelve weeks postpartum, many moms begin to feel stronger. Once you’ve got the green light from your provider:
Slowly add light weights or resistance bands.
Try a short functional workout with squats, push-ups (on knees), lunges, and rows.
Use your baby as added weight for squats or deadlifts if they’re calm and safe.
Explore group fitness classes with postnatal modifications.
If you ran before pregnancy, you might start with short intervals—walk one minute, jog one minute.
Every woman’s recovery looks different. Don’t compare. Focus on what feels right for you.
A Quick Sample Week
Mon, Wed, Fri: 30-minute walk + 5 core/pelvic floor exercises
Tue, Thu: Short bodyweight circuit (squats, push-ups, lunges, rows)
Sat or Sun: Light yoga or stretching session
You can swap, skip, or split sessions based on how your day’s going. Some movement is always better than none.
Final Thoughts
Returning to fitness after birth is less about bouncing back and more about moving forward—one day, one step at a time. The postpartum phase is full of changes, and it’s important to give yourself space to rest, rebuild, and stay kind to your body.
We created our postnatal classes at Remix Fitness to be just that—realistic, encouraging, and grounded in safety. Whether you're joining us in the studio or participating from home, you're not doing this alone.
If you're looking for a way to start moving again in a way that actually fits your life, you’re in the right place. We’d love to have you join us.