Written By: Dr. Alissa Klein, PT, DPT
As a Doctor of Physical Therapy, I understand the importance of a well-structured and gentle return to exercise postpartum. A gradual return to exercise is safe and healthy for your postpartum body; these exercises are meant to help you get back to the activities you love as well as train for the physical work of lifting and carrying your new bundle of joy as they grow.
Returning to physical activity looks different for every new parent. Progress through these stages at your own pace, only advancing to higher-intensity exercises when you feel ready. Please note: This timeline serves as a general guide for individuals who had a birth without medical or surgical complications. Always consult with your pelvic floor therapist to ensure your exercise program is tailored to your unique needs. If you experience any pain, stop the exercise immediately, and be sure to consult your provider.
Incorporating Your Baby into Your Workout
Exercising while caring for your baby is possible and as a potential bonding experience, is even recommended! Here are some suggestions to incorporate your infant into your workout. Keep in mind that floor exercises can be performed indoors or outdoors on a mat or blanket.
- Walks: Take your baby in a stroller or carrier for a walk.
- Floor Exercises: When lying on your back on the bed, couch or floor, place your baby on your chest, or beside you if lying on the floor.
- Hands and Knees: Place your baby between your hands and make faces together or place them on the floor beside you.
First 2 Weeks
Aim for 20-30 minutes of low-intensity exercise each day, starting as soon as three days after birth as you feel ready. Exercises may include:
- Pelvic Floor Muscle (PFM) Contraction and Relaxation Training: Perform these exercises while lying down.
- Cat/Camel Stretch: Gentle movement to mobilize the spine.
- Lying Down Marching: Engage your core while gently moving your legs.
- Walking Program: Start with short, easy walks.
Weeks 2-4
Increase intensity slightly and introduce new exercises:
- Pelvic Floor Muscle Training: Progress from sitting to standing.
- Bridges: Strengthen your glutes and core.
- Clamshells: Focus on hip stability.
- Calf Raises: Strengthen your lower legs.
- Single Leg Balance: Recalibrate stability and balance.
Weeks 4-8
Continue to build strength and endurance:
- Body Weight Squats: Coordinate breath and PFM activation.
- Marching Bridges: Add a marching motion to bridges.
- Bird Dog: Enhance core stability.
- Side Lying Leg Raises (Hip Abduction): Strengthen your hip abductors.
- Bicep Curls: Build upper body strength.
- Rows: Improve back strength and posture.
Weeks 8-12
Introduce more challenging movements:
- Goblet Squats: Coordinate breath and PFM activation with added weight.
- Deadlifts: Focus on proper form and breath coordination.
- Lateral Walks with Resistance Band: Enhance hip strength and stability.
- Planks and Side Planks: Build core strength and stability.
- Overhead Press: Strengthen your shoulders.
- Double Leg Hops: Introduce light plyometric movements.
Weeks 12+
Begin a gradual return to your pre-pregnancy sport or exercise program:
- Walking Lunges: Improve lower body strength and balance.
- Single Leg RDLs: Coordinate breath and PFM activation while performing single-leg Romanian deadlifts.
- Single Leg Hops: Further develop balance and strength.
- Return to Pre-Pregnancy Exercise: Gradually reintroduce your previous workout routines and return to sport.
Remember, every postpartum journey is unique. Listen to your body, progress at your own pace, and celebrate each milestone along the way. Always make sure that you are meeting your nutritional intake requirements as you increase intensity. For personalized guidance, regular check-ins with your pelvic floor therapist are essential to ensure a safe and effective return to exercise.
If you need to connect with a pelvic floor therapist at any stage of your journey, contact us! We can provide the care and expertise to get your body strong, energized, and back to the activities you love!
Share On:
