Returning To Fitness After Pregnancy: A Practical Approach
Just like you wouldn't hire a marathon coach to teach you how to swim, the fitness professional you choose after having a baby should be tailored to your current needs. Life stages demand different experts, and postpartum is no exception. The exercises and routines that served you well before might not be what your body needs right now—and that's okay. It doesn't mean that your favourite pre-baby activities are off-limits forever. Still, it does mean you owe it to yourself and your body to give it what it deserves during this critical recovery period.
Postnatal recovery isn't about jumping straight back into the deep end. It's about building a strong foundation to support you as you transition back into fitness. Working with someone who understands the unique demands of postnatal bodies can make all the difference. Let's explore how to exercise safely during this time and why working with a trainer with the right qualifications is essential.
Why Exercise After Baby is Beneficial
Postnatal exercise can help rebuild strength, improve mood and support recovery. It's also a chance to reclaim some "me time," something that new mums need more than ever! However, just like during pregnancy, the approach to postnatal exercise isn't one-size-fits-all. Your starting point—whether you had a vaginal delivery or C-section, your pre-birth fitness level, and your healing process—will determine the safest way to reintroduce movement.
Consult with your healthcare provider
Before jumping back into any fitness routine, check in with your healthcare provider. While most women are advised to wait at least six weeks postpartum before starting exercise, it's important to understand that this is a somewhat arbitrary number—a product of the medicalization of birth and the postnatal period. It's not a true marker that your body has fully healed or is "back to normal." Recovery timelines can vary greatly depending on the type of birth you had, any complications, and how you're feeling physically and mentally. Trust your body's signals, and remember that recovery is a personal process.
Work with a Qualified Fitness Professional
When you're ready to begin exercising, working with a fitness professional who understands the specific needs of postnatal bodies is essential. Make sure your trainer has completed both
A Personal Trainer Certification to ensure they are a Certified Fitness Professional
A Pre and Post Fitness Certification to ensure they have the expertise to guide you safely through the process.
Start slow and listen to your body
Even if you were highly active before and during your pregnancy, starting slow is crucial. Low-impact exercises like walking, gentle stretching, and basic pelvic floor work are great starting points. Remember, your body is still healing, and it's okay to ease into things.
Pay attention to any warning signs, such as pelvic pain, leaking, or abdominal separation (diastasis recti). These are signals to slow down or rest and to consult a pelvic health physiotherapist who can assess your individual needs.
Focus on Core and Pelvic Floor Recovery
After pregnancy, the pelvic floor and core muscles may need extra attention, and it's vital to focus on rebuilding strength in these areas before progressing to more intense exercises. For some, this stage may be brief, while for others—especially if there has been any birth trauma—it can take longer. The key is to maximize your healing process and ensure your body has the foundation it needs to support more advanced movement.
This is an excellent time to seek out a pelvic health physiotherapist who can guide you through the process. Gentle core activation exercises like deep breathing, pelvic tilts, and pelvic floor work can be incredibly helpful in this phase. Working with a professional ensures you maximize your recovery and set yourself up for long-term strength and stability.
Supportive Bra and Footwear: Essential for Postnatal Exercise
When you're easing back into exercise post-baby, you should invest in a good supportive bra and quality footwear. Your body has gone through significant changes, and that includes your breasts and your feet. A supportive bra is crucial, especially if you're breastfeeding or have experienced breast size and sensitivity changes. A well-fitted sports bra can reduce discomfort, prevent strain, and allow you to move more freely during your workouts.
Equally important is ensuring you have the right footwear. Pregnancy can affect the ligaments in your feet, causing changes in size and shape and even impacting your arches. Wearing supportive shoes that fit well can make a huge difference in how comfortable and stable you feel during exercise.
Hydration: Crucial for Breastfeeding Mums
Hydration is essential for new mums, especially if you're breastfeeding, as your body requires extra fluids to support milk production. But staying hydrated doesn't have to mean constantly sipping water. You can boost your hydration through hydrating foods like fruits and vegetables, using hydrolytes to replenish electrolytes, and always keeping a water bottle nearby. Listen to your body's cues—thirst can sometimes sneak up when you're focusing on baby care, so having convenient hydration options on hand is essential to keeping yourself feeling good.
Seek Out Exercise Groups with Other Mums
Joining a postnatal exercise group offers more than just physical activity—it's an opportunity to connect with other mums who understand the unique challenges of new motherhood. These groups can provide a space where friendships and support networks naturally form. Shared experiences, whether through an organized workout or a walk and talk date with your stroller, can help you feel more supported. Even if it's just swapping tips or sharing stories, the connections made in these groups can be a valuable part of your postnatal journey.
Be Patient With Yourself
One of the biggest challenges in postnatal fitness is resisting the urge to rush. Your body needs time to heal; what worked before pregnancy may not work for you right now. Exercise during this period is about rebuilding, not pushing yourself to your pre-baby limits. The ability to commit to a regular exercise schedule may take time and will depend on factors like how much support you have, how well your baby sleeps, and how you're feeling mentally and physically. Even short walks in the fresh air can do wonders for both your physical recovery and mental health. Trust your body and remember that strength will come with time—it's a marathon, not a sprint.
Final Thoughts: Customized Support for Your Postnatal Journey
Postnatal recovery is a highly individual process, so working with a professional who understands your unique needs is key. Make sure your fitness professional has completed a Pre and Post Fitness Certification to ensure they can tailor a safe and effective plan for you.
About the Author:
Mish Wright is the Head of Education at Women’s Fitness Education and an award-winning advocate for women’s health in the fitness industry. Recognised as Educator of the Year in New Zealand (2023) and Australia (2021), as well as Fuel Woman of the Year (2024), Mish leads the development of fitness qualifications that include essential training on pregnancy, postnatal care, menstruation and menopause, empowering fitness professionals globally.
Full Bio:
Mish Wright is the Head of Education at Women’s Fitness Education, an RTO that delivers Certificates III and IV in Fitness. This curriculum uniquely incorporates her four women’s health courses, which are sold in five countries and offer professional development points. These courses have been completed by thousands of fitness professionals worldwide. Mish’s work has earned her multiple accolades, including Educator of the Year in New Zealand (2023) and Australia (2021), and the prestigious Fuel Woman of the Year award for her advocacy for women's health in the fitness industry (2024).
Her mission is to close the gaps in traditional fitness education and ensure that professionals are equipped to support women through every stage of life.