Having a baby is an exciting and life-changing experience, but it can also take a serious toll on your body. From the changes your body goes through during pregnancy to the demands of caring for your newborn, getting back to exercise after giving birth can feel overwhelming. But the good news is that getting active again after pregnancy doesn’t have to be complicated. With the right approach, you can slowly rebuild strength, improve your posture, and feel better overall.

After childbirth, it’s important to give your body time to recover before jumping into any intense workouts. Your postnatal workout plan should focus on healing and strengthening the muscles that were affected during pregnancy, particularly in your core and pelvic area. Whether you’ve had a vaginal birth or a C-section, your body has gone through a lot, and taking it slow is key. For some women, pelvic floor issues like a rectocele (when the rectum bulges into the vaginal wall) can complicate matters. However, with the right exercises, you can work through these challenges and start feeling like yourself again.

Why Postnatal Exercise Is Important

Getting back to exercise after pregnancy isn’t just about losing weight—it’s about rebuilding strength, improving energy levels, and reducing stress. Exercise helps boost mood, increases circulation, and can even aid in faster healing. Postnatal exercise also plays an important role in strengthening muscles that may have weakened during pregnancy and childbirth, like those in the back, hips, and pelvic floor.

However, it’s crucial to be mindful of your body’s needs during this time. After childbirth, your body may have issues like diastasis recti (a separation of the abdominal muscles) or pelvic floor problems like rectocele. This means some exercises might not be suitable in the early stages of recovery. That’s why starting with gentle movements and focusing on rebuilding strength gradually is the best approach. By understanding your body’s specific needs, you can create a workout plan that’s both effective and safe.

Step 1: Get the OK from Your Doctor

Before you start any postnatal exercise, always check with your doctor. Most doctors recommend waiting around six weeks after a vaginal birth or eight weeks after a C-section before starting exercise. However, every woman’s recovery is different, and some may need more time to heal. A doctor will help you understand what your body is ready for and ensure you’re ready to get moving.

Once you get the green light from your healthcare provider, it’s important to take it slow and choose exercises that support your recovery. If you have a condition like rectocele, you’ll want to avoid exercises that put extra pressure on your pelvic floor. Instead, focus on exercises that strengthen the muscles supporting your bladder and pelvic organs.

Step 2: Start Slow with Gentle Activities

The key to starting a postnatal workout plan is to ease into it. At first, focus on low-impact exercises that won’t overwhelm your body. Walking is one of the best ways to start. It’s gentle, but it also gets your body moving and helps with circulation. Begin with short walks and gradually increase the time as you feel stronger. You can even carry your baby in a carrier to make it a bit more challenging.

Gentle stretches or yoga specifically for new mums can also help with flexibility and muscle recovery. Postpartum yoga poses like the child’s pose, cat-cow stretches, and pelvic tilts can relieve tension in the back and hips, which are common problem areas after pregnancy. These gentle movements will also improve your range of motion and help your body relax after the stresses of pregnancy and childbirth.

Step 3: Focus on Pelvic Floor Strengthening

Your pelvic floor muscles have taken quite a hit during pregnancy and childbirth, so it’s important to give them extra attention. Pelvic floor exercises, like Kegels, are essential for strengthening these muscles and preventing issues like incontinence and pelvic organ prolapse. For women with conditions like rectocele, strengthening the pelvic floor can be especially beneficial in preventing further issues.

To do Kegel exercises, simply tighten the muscles you would use to stop the flow of urine. Hold for a few seconds, then relax. Try to do 10-15 repetitions three times a day. Over time, you can hold the contractions for longer and do them more frequently as your muscles strengthen.

Step 4: Rebuild Your Core

Another important focus area is your core. During pregnancy, the abdominal muscles can separate (called diastasis recti), which weakens the entire core. It’s essential to strengthen your core carefully to avoid further damage or strain.

In the early stages, avoid exercises like crunches or sit-ups that could put stress on your abdominal muscles. Instead, focus on gentle exercises that engage your core without straining it. Pelvic tilts and breathing exercises that target your deep core muscles are great starting points. You can also try modified planks, where you hold the plank position with your knees on the ground instead of your toes to reduce strain on your abdomen.

These exercises help engage your lower abdominals, support your back, and help your core muscles heal over time. Be patient, as core recovery takes time, but consistency will bring results.

Step 5: Gradually Increase the Intensity

As your body gets stronger, you can slowly start increasing the intensity of your workouts. This might mean walking for longer distances or trying low-impact exercises like swimming or stationary cycling. However, it’s important not to jump into high-impact activities too quickly.

If you have pelvic floor issues like rectocele, you’ll want to avoid exercises that put too much pressure on this area, such as running or jumping. Instead, focus on activities that are easier on the pelvic floor, like cycling or swimming. These types of exercises help build strength without causing extra strain.

If you’re not sure which exercises are safe for your body, it may be helpful to work with a physical therapist who specialises in postnatal recovery. They can help you design a programme that addresses your specific needs and guides you through exercises that are safe and effective.

Step 6: Listen to Your Body and Rest

Recovery after childbirth is not just about working out—rest is just as important. Your body has been through a lot, and it’s crucial to give yourself time to heal. Overdoing it with exercise can lead to injury or setbacks, so be sure to rest when needed.

It’s also helpful to practise mindfulness during your workouts. Postpartum yoga, deep breathing, and meditation can all help you relax, reduce stress, and support your emotional well-being. Caring for a newborn is demanding, and taking time for yourself—physically and mentally—is essential for your overall health.

Conclusion

Starting an exercise plan after pregnancy doesn’t have to be intimidating. With the right approach, you can rebuild strength, regain energy, and take care of your body as it recovers. Begin with gentle exercises, focus on strengthening your pelvic floor and core, and gradually increase the intensity as your body heals. Above all, be patient with yourself and listen to your body.

If you’re looking for more guidance on how to safely start exercising after pregnancy, including exercises for conditions like rectocele, visit re-centre. They offer tailored support and postnatal workout plans to help you feel strong and confident again.