When Can I Exercise After Having a Baby? A Week-by-Week Guide
When Can I Exercise After Having a Baby? A Week-by-Week Guide
Estimated read time: 4 minsI wish I'd known...
Some women look like they bounce back instantly after having a baby. My neighbour was one of them (and I will admit I was both astonished and quite jealous!). I couldn’t understand how she was up running around 3 weeks after having a baby with a stomach so flat you’d never know she’d just had a baby. I wish I had been kinder to myself and not compared my recovery to hers. It didn’t help that my social media feed was also showing me endless reels of how to get a ‘perfect’ postpartum body and ‘how to get rid of the mummy tummy’. Everyone has a different birth experience and there are some very good reasons for not rushing back into high impact exercise. Looking back, my pelvic floor certainly wouldn't have thanked me if I'd suddenly started running or jumping. Recovery isn't about rushing back to exercise after birth; it's about building a strong foundation that will support you for years to come.
💡 I didn't know that...
Relaxin, the hormone that softens your ligaments during pregnancy, doesn't disappear overnight. It can remain in your body for several months after birth, and sometimes longer if you're breastfeeding. This makes your joints more vulnerable to injury during high-impact exercise, even if you feel physically strong [1].
The transition back to exercise after birth is a question I’ve commonly been asked at the six-week postnatal check. As a doctor, I see postpartum recovery as rehabilitation, not simply getting fit again. Your body has undergone a massive physical transformation, and the goal of the first few weeks is to help it heal and recover.
What is it?
Postpartum exercise is any movement you do after childbirth. In the early weeks, this isn't about "burning calories" or "getting your body back." It is about restorative movement, gentle exercises designed to support your pelvic floor, help your abdominal muscles recover and improve circulation.
Why does it happen?
During pregnancy, your abdominal muscles stretch and your pelvic floor carries a significant amount of weight for nine months. Pregnancy also changes the way your breathing muscles, abdominal wall and pelvic floor work together, so rebuilding strength takes time. Whether you had a vaginal birth or a C-section, these muscles need time to regain their tone and function. Rushing back to high-impact exercise too early can put excessive pressure on a healing pelvic floor, potentially leading to issues like leaking (incontinence) or a feeling of heaviness (which may indicate prolapse) [2].
A Milestone Guide to Recovery
Focus on deep diaphragmatic breathing and gentle pelvic floor "activations" (not intense squeezes). Start with very short, gentle walks around the house or garden to improve circulation.
Some days you'll feel ready to do more, then the next day your bleeding might become heavier or your pelvic floor may feel more tired. That's often your body's way of asking you to slow down, not a sign that you're doing anything wrong.
Gradually increase your walking time. You can begin gentle core stability work, focusing on the deep transverse abdominis muscles (the "inner corset") rather than traditional crunches, which can worsen abdominal separation. If you're unsure where to start, walking is one of the best forms of exercise after birth. Build up gradually, increasing either your distance or your pace, not both at the same time.
Your six-week check is a vital milestone, but it's not a "green light" for everything. It's a time to discuss any concerns with your GP. Many women feel much better by six weeks, but their muscles, ligaments and pelvic floor are still recovering. Feeling well doesn't always mean your body is ready for high-impact exercise [3].
Current clinical guidelines recommend waiting at least 12 weeks before returning to running or high-impact sports. This gives the pelvic floor and connective tissues enough time to regain the strength needed to handle the impact [4].
When should I seek help?
Listen to your body. Exercise should never cause pain or a worsening of your symptoms. You should contact your GP or a pelvic health physiotherapist if you experience:
Stop exercising and seek advice if:
- A feeling of heaviness, pulling, or a "bulge" in the vaginal area.
- Any leaking of urine or stool during activity.
- Pain in your pelvic area, back, or at your scar site.
- An increase in vaginal bleeding after exercise.
- Coning or doming of your abdominal muscles during movement.
Frequently Asked Questions
Can I do sit-ups to help my "mummy tummy"?
Actually, traditional sit-ups and crunches can increase internal pressure and may worsen diastasis recti (abdominal separation). It is much more effective to focus on deep core and transverse abdominis exercises that pull the muscles together rather than pushing them out.
Is it different if I had a C-section?
Yes. A C-section is major abdominal surgery. You need to wait for the external and internal incisions to heal. Focus on walking, breathing exercises and gentle movement during the first six weeks, and avoid lifting anything heavier than your baby until you've been reviewed at your six-week check.
When can I start running again?
The latest specialist guidelines recommend waiting at least 12 weeks before returning to running. This allows for the "biological healing" of the pelvic floor and reduces the risk of long-term issues like prolapse.
Can I lift weights after having a baby?
Light resistance exercises can often be introduced gradually once you're moving comfortably and your technique is good. If you've had ongoing pelvic floor symptoms, abdominal separation or a complicated birth, consider seeking advice before returning to heavier lifting.
Signs you're ready to progress
- Walking feels comfortable.
- Your bleeding isn't increasing after activity.
- You're not leaking urine.
- You don't feel heaviness or pressure in your pelvis.
- You recover well after gentle exercise.
It's not a race
One of the biggest traps after having a baby is comparing your recovery with someone else's. Every pregnancy, every birth and every body is different. The woman running at six weeks isn't "doing better" than the woman who's still enjoying gentle walks with her baby. They're simply on different recovery journeys. The goal isn't to recover the fastest, it's to recover well and build the strength and stability that will help you for years to come.
Further reading
For guidance on returning to running, please see these NHS resources:
Keeping fit and healthy with a babyReturning to running after childbirth
References
- ACOG Committee Opinion No. 804 (2021). "Physical Activity and Exercise During Pregnancy and the Postpartum Period."
- Selman, R., et al. (2022). "Maximizing Recovery in the Postpartum Period: A Timeline for Rehabilitation." International Journal of Sports Physical Therapy.
- NHS (2024). "Keeping fit and well after the birth."
- Goom, T., et al. (2019). "Returning to running postnatal – guidelines for medical, health and fitness professionals."
Looking for more support?
If you're navigating the early weeks after birth, my Six-Week Postpartum Recovery Programme provides calm, evidence-based guidance through each stage of recovery, with weekly videos and easy to browse resources to help you feel confident about what's normal.
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