Working Out After Baby: Guide to Safe Postpartum Exercise

Becoming a mom changes everything — including how you move your body. Whether you had a vaginal birth or C-section, the right approach to postpartum exercise helps you recover, rebuild strength, and boost energy for life with your new baby. Here’s what experts recommend.

When can I start exercising after birth?

The first question new mamas often have about working out is “When is it safe to start?” The answer depends on your delivery. 

• Uncomplicated vaginal birth: Most women can begin gentle exercise a few days after birth (or when it feels right), according to the American College of Obstetricians and Gynecologists (ACOG). Think short walks, pelvic-floor “pulse” squeezes, and easy breath-to-core work.
  
  
• C-section (cesarean): Your doctor will provide recovery guidelines, which may include short, gentle walks after a few days of rest before progressing to other light exercises such as pelvic floor activation (Kegels). Because your body is recovering from surgery, higher intensity workouts should typically wait six to eight weeks.
  
  
• You don’t have to wait for the 6-week check to begin light activity if you feel well and have no complications, according to the ACOG — just listen to your body and keep it gentle.

Always follow the guidance of your ob-gyn to ensure safe movement and healthy recovery. 

How long can I exercise for?

Between 20 to 30 minutes is a good target for exercise after childbirth. However, paying attention to your body’s cues is key. Don’t push through pain or cesarian scar discomfort, and take as many breaks as you need. 

Safe Postpartum Workouts

First Steps: Gentle, Restorative Movement

In the first weeks after giving birth, it’s are all about easing back into things with pelvic floor activation, core awareness exercises, and walking. 

• Kegels: Begin with short squeezes to aid healing and support continence. The ACOG recommends at least two kegel exercise sessions every week.
  
  
• Breath-to-core work: Practice deep breathing with gentle abdominal engagement (squeezing your tummy) to reconnect to your core.
  
  
• Walking: Build up the speed and duration gradually. Stop if you notice pain, bleeding, or pelvic heaviness.

If you had stitches, start slow and prioritize comfort. If you notice bulging, leaking, or pain, stop and check with your clinician.

Weeks 6–12: Building Strength Safely

If moving feels good and your doctor gave you the green light to level things up after six weeks, you can try these exercises. 

• Low-impact cardio: Brisk walking, cycling, or swimming if wounds have healed.
  
  
• Light strength training: Bands or light weights focusing on squats, pushes, and pulls.
  
  
• Core-friendly moves: Bird dogs, heel taps, and dead bugs. Avoid exercises that cause abdominal “doming.” 

When to Start High-Impact & Running

Talk to your ob-gyn about when it’s best for you to resume vigorous exercises.

If running or HIIT was a part of your exercise routine before pregnancy and you didn’t have any complications, you may be able to get back to it after your six week checkup. Otherwise, 3–6 months postpartum is a common timeframe.

Preventing Postpartum Chafing

It’s not uncommon to experience chafing when you start exercising again after childbirth. Sweat plus skin friction can cause irritation that leads to painful chafing. To protect your skin:

• Wear breathable, moisture-wicking layers.
  
  
• Apply a thin layer of a barrier cream on thighs, under-bust, or bra lines before workouts.
  
  
• If you feel an area start to chafe, stop to wash the area and apply a barrier cream.

When to Pause Your Postpartum Workout

If you experience any of the following, check with your OB-GYN before continuing exercise. 

• Pelvic heaviness or bulging
• Urinary or fecal leakage
• New/worsening bleeding not tied to your period
• Persistent incisional or perineal pain

Benefits of Working Out After Childbirth

Moving your body after birth isn’t just about “getting back in shape” — it’s about healing and feeling stronger and healthier in your new season of life. Postpartum exercise offers several benefits, including:

• Boosts mood and energy: Physical activity can help ease low mood, reduce stress, and improve sleep quality.
  
  
• Supports recovery: Gentle exercise improves circulation, strengthens core and pelvic-floor muscles, and may reduce back pain.
  
  
• Builds strength for daily life: Carrying, feeding, and soothing a newborn is physically demanding. Regular movement helps you feel steadier and more resilient.
  
  
• Supports long-term health: Postpartum exercise reduces the risk of cardiovascular disease, type 2 diabetes, and supports healthy weight management.
  
  
• Creates “me-time”: Even short walks can be a mental reset and give you a chance to focus on yourself.

Postnatal Workout FAQs

When to start exercise after normal delivery with stitches?

Begin gentle pelvic-floor work when it feels right, and start walking within days if comfortable. 

When can I start walking after giving birth?

Often within days. After a C-section, start gently to aid circulation.

Working out while breastfeeding—will it hurt supply?

No, moderate exercise is safe during breastfeeding, according to the CDC. Be sure to eat, rest, and hydrate well to support your body.