Welcoming your little one is huge. Your body has done something incredible and it deserves time, care and compassion. If you’re itching to move again (or just wondering when it’s safe), this guide walks you through what to do and when, whether you had a vaginal birth or a C-section.

First things first: your safety checklist

Every body and every birth is different. Use these as green lights to start or progress:

• You feel generally well and your bleeding is settling (bright red or increasing flow is a cue to pause).

• Pain is manageable (movement shouldn’t spike pelvic, abdominal or incision pain).

• You’ve had your routine postnatal check (often around 6 weeks) and no red flags were raised.

• You can sneeze/cough/laugh without leaking or you’re actively working on pelvic floor rehab.
  If anything feels “off”, press pause and check in with your GP, midwife, or a women’s health physio.

Week 0–2: The healing phase (yes, gentle movement counts)

• Breathwork & posture resets: Deep diaphragmatic breaths, long exhale, relax–then–gently engage the pelvic floor. Aim for a few minutes, 1–2×/day.

• Very light mobility: Neck rolls, shoulder circles, ankle pumps, pelvic tilts in lying.

• Short walks around the house as energy allows.

• C-section note: Prioritise rest, wound care and pain management. Gentle breathing and ankle pumps are perfect here.

Weeks 2–6: Foundation building

• Pelvic floor training: Little-and-often contractions (lift–hold 3–5s–release fully), plus quick pulses. Quality beats quantity.

• Core reconnect: Exhale-to-move; slow heel slides, bent-knee fallouts, dead bug regressions; avoid doming/coning.

• Walking: Build up time before speed. Think 5–10 mins and add 2–3 mins as it feels good.

• C-section note: Many parents feel ready for these around weeks 5/6, but progression is individual. No strain across the incision.

After your 6-week check (and when you feel ready)

This is your green-light window to gradually layer in more challenge:

• Strength training (2–3×/week): Squats, hip hinges/bridges, rows, presses, carries. Start light; 6–8/10 effort should feel tough but controlled.

• Low-impact cardio: Brisk walking, incline treadmill, cycling, swimming (once bleeding has stopped and wounds are healed).

• Core progressions: Dead bug variations, bird dog, side planks from knees, anti-rotation presses. Still avoid crunch-heavy work, especially if you see doming or feel pressure.

Return to running, HIIT & jumping

Plyometrics and running ask a lot of your pelvic floor and core. Many new mums do best with a 3–6 month ramp-up, guided by symptoms. You’re likely ready to test the waters when you can:

• Walk 30 minutes briskly without symptoms.

• Perform single-leg sit-to-stand x10/side, controlled.

• Hop in place 10–20× without leaking or heaviness.

• Jog-walk intervals (e.g., 1 min jog / 2 mins walk × 10) symptom-free.
  Any leaking, dragging, pelvic/back pain or increased bleeding? Scale back and rebuild. A women’s health physio (and a postnatal-qualified coach) can help you rebuild.

C-section specifics

• Early days: breathwork, circulation, gentle posture resets.

• Weeks 2–6: core connection (no front-loaded planks yet), short walks, light upper-body.

• After clearance: progress strength carefully; watch for pulling at the scar. Desensitise scar (as advised) before heavier work, and keep breath relaxed—no breath-holding.

Diastasis recti (ab separation): what to know

Ab separation is normal in late pregnancy and early postpartum. The goal isn’t “closing the gap” overnight, it’s tension and control. Prioritise:

• Exhale on effort + pelvic floor lift.

• Deep core activation (transverse abdominis) with slow, supported moves.

• Avoid positions that cause doming, coning, or bulging. Adjust angles, load, or exercise choice.

Pelvic floor TLC

• Train both endurance (long holds) and power (quick pulses).

• Sync breath: exhale to lift, inhale to let go.

• Daily consistency beats occasional marathons. If symptoms persist (leaking, heaviness), book a women’s health physio or visit your GP.

Red flags: pause and seek advice

• Increasing or bright-red bleeding after activity

• Pelvic or abdominal pain that lingers or worsens

• Heaviness, bulging or “dragging” in the vagina (possible prolapse symptoms)

• Persistent leaking of urine or faeces

• Fever, wound redness or discharge

Breastfeeding & exercise

Movement doesn’t reduce milk supply for most people. Focus on hydration, fuelling, and a supportive, non-compressive sports bra. Feed or express before higher-impact sessions if breasts feel uncomfortable. Remember that whilst you’re breastfeeding, your body still produces the hormone relaxin, which can make your muscles and joints more flexible, and more vulnerable to overstretching or injury.

How Sweaty Mama can help?

• Mum & Baby classes that welcome feeds, naps and nappy changes mid-session.

• Postnatal-qualified coaches who tailor exercises to your recovery.

• Progressive programmes from core reconnection to pelvic floor recovery.

Want to get started?? Explore Classes Near You!