Safe Workout Plans for New Moms You Should Know, are tailored exercise routines designed to help women regain strength and fitness without risking injury after childbirth. Unlike generic fitness programs, these plans prioritize pelvic floor recovery, core rehabilitation, and joint-friendly movements to address the unique physical changes caused by pregnancy and delivery.
After having a baby, many women feel pressure to “bounce back” quickly—but rushing into intense workouts can lead to long-term complications like diastasis recti (abdominal separation), pelvic organ prolapse, or prolonged fatigue.
In this guide, we’ll explore scientifically supported workout strategies for new moms, focusing on pelvic floor recovery, core strength, and low-impact exercises. We’ll also answer common questions to help you navigate postpartum fitness safely.
Why Postpartum Exercise Matters: Postpartum Exercises You Should Know
Pregnancy and childbirth significantly affect a woman’s body, including weakened abdominal muscles, hormonal changes, and potential pelvic floor dysfunction. Research from the Journal of Women’s Health Physical Therapy (2019) found that 68% of postpartum women experience diastasis recti (abdominal separation), while 50% report pelvic floor issues like incontinence.
However, exercise can accelerate recovery by improving circulation, boosting mood, and restoring muscle function. A BMJ Open Sport & Exercise Medicine (2020) study confirmed that postpartum women who engaged in structured exercise programs reported better mental health and faster physical recovery than those who remained inactive.
When to Start Exercising After Birth-Pelvic Floor Exercises You Should Know
The right time to begin postpartum workouts depends on delivery type and individual recovery. Here’s a general guideline:
- Vaginal Delivery (Uncomplicated): Light activity (walking, stretching) can start within days, but wait 4-6 weeks before moderate exercise.
- C-Section or Complications: Wait 6-8 weeks and get doctor clearance before resuming workouts.
The American College of Obstetricians and Gynecologists (ACOG) recommends gradual reintroduction of exercise, emphasizing listening to your body’s signals.
Safe Postpartum Workout Plan (0-12 Months)
Phase 1: 0-6 Weeks (Recovery & Gentle Movement)
During this phase, focus on healing rather than intense workouts.
- Walking: Start with 5-10 minutes daily, gradually increasing.
- Pelvic Floor Exercises (Kegels): Helps prevent incontinence and improve core stability. A International Urogynecology Journal (2018) study found that Kegels reduce postpartum urinary incontinence by 50%.
- Deep Breathing & Diaphragmatic Activation: Supports core reconnection and reduces stress.
Phase 2: 6-12 Weeks (Rebuilding Strength) Safe Workout Plans for New Moms You Should Know
Once cleared by a doctor, incorporate low-impact strength exercises.
- Modified Planks (on Knees): Engages core without straining.
- Glute Bridges: Strengthens pelvic floor and hamstrings.
- Resistance Band Work: Gentle strength training for arms and legs.
Phase 3: 3-6 Months (Progressive Fitness) Safe Workout Plans for New Moms You Should Know
Now, you can increase intensity carefully.
- Pilates or Yoga: Improves flexibility and core strength.
- Swimming: A joint-friendly cardio option.
- Bodyweight Squats & Lunges: Builds lower-body strength.
Phase 4: 6-12 Months (Returning to Regular Exercise)
If recovery is smooth, you can gradually reintroduce higher-impact workouts like jogging or HIIT—but monitor for discomfort.
Exercises to Avoid (Until Fully Healed)
Some movements can worsen diastasis recti or pelvic floor strain:
- Heavy weightlifting (before core strength returns)
- Traditional crunches & sit-ups (can increase abdominal separation)
- High-impact running/jumping (may cause pelvic floor stress)
A British Journal of Sports Medicine (2021) study advises avoiding intense core workouts until diastasis recti heals (usually by 6-12 months postpartum).
FAQs: Postpartum Workouts Answered
1. How soon can I do ab workouts after birth?
Wait at least 6 weeks (longer for C-sections). Start with gentle core activation (like pelvic tilts), not crunches.
2. Can exercise help with postpartum depression?
Yes! A JAMA Psychiatry (2020) study found 30 minutes of daily exercise reduces postpartum depression symptoms by 25%.
3. What if I feel pain during workouts?
Stop immediately. Pain may signal pelvic floor dysfunction or diastasis recti worsening. Consult a postpartum physiotherapist.
4. How do I check for diastasis recti?
Lie on your back, lift your head slightly, and feel for a gap above your belly button. If it’s wider than two fingers, modify core exercises.
Final Thoughts On Safe Workout Plans for New Moms You Should Know
Postpartum fitness isn’t about “bouncing back”—it’s about healing safely and rebuilding strength. By following science-backed workout plans, new moms can regain fitness without risking injury.
Remember: Progress slowly, listen to your body, and seek professional guidance if needed. Your health and recovery matter most!
Want a personalized plan? Consult a postpartum fitness specialist or physiotherapist for tailored advice.