It’s a common myth that postpartum women should avoid physical activity altogether. But while there’s some truth to this statement, there’s a way to exercise safely after having a baby. In fact, Dr. Felice Gersh assures that women with normal deliveries can gradually start exercising “as soon as they feel ready.” However, it’s important to note that not all workouts are safe to do right away.

Kegels to yoga, in this guest post I’m sharing some exercises that postpartum women can do.

5 Safe Workouts to Try Postpartum


If there’s one exercise that doctors recommend for all postpartum moms, it’s kegels. After all, pregnancy can be harsh on the pelvic floor, which is the muscle that vital organs like your urethra and vagina rest on. Until it fully heals, you’ll have to stave off high-intensity or strenuous activities like running and heavy lifting. Surprisingly, many women don’t do these correctly. Please consider seeing a pelvic floor physio to make sure you are doing them properly.


Swimming is a popular post-therapy activity that even injured athletes do if they don’t want to pressure their bodies so much but still want to get exercise done. For postpartum moms, it’s a great way to lose weight and rebuild your muscles without having to carry the full weight of your body. However, doing it post-natal comes with a side effect called postpartum incontinence, or the involuntary leaking of urine. As such, it helps to have the right suit to support it. Ruby Wear’s swimsuits are built with absorbent cotton liners to absorb any leaks, even underwater.


It can be challenging to get back into the world of fitness after pregnancy, but health writer Wendy Bumgardner suggests taking walks as the perfect opportunity to bond with your newborn, improve your mood, and connect with nature. However, it’s important to have the proper gear. Babywearing and carriers are perfect for the first year, but they tend to become uncomfortable for your fast-growing baby. For this reason, strollers great as they’re both comfy for your child and convenient for you. If you have twins, iCandy’s double pushchairs are able to accommodate both your children at once, while still being the same width as a single pushchair. This means you can push it around town with ease, while still getting a good workout in, burning some calories in the process.


In a previous post, I discussed some of the ‘5 Awesome Health Benefits of Yoga’, such as alleviating body pain, preventing stress, and boosting energy—all of which are useful for postpartum moms. Of course, this doesn’t mean you’re free to back-bend and stretch to your heart’s desire, as not all yoga poses are gentle on the body. Avoid ones that pull on your midsection, like the Cobra, or those that stretch too much that it could affect stitches, such as the Malasana. Instead, focus on gentle stretches, like the Mountain or Bridge Pose, as well as other meditative moves.


Pilates is one of the best post-natal exercises out there, simply because it targets parts such as the core, sides, and upper thighs—muscles that are weakened the most during pregnancy. It’s especially useful for treating a common postpartum condition called diastasis recti or the separation of the abs. Exercises such as the Pelvic Tilt, Hell Slide, and Table Top Hold are extremely good for the abdominals. Plus, they’re gentle enough for postnatal bodies.

While there are a lot of exercises to avoid for postpartum moms that should never discourage you from wanting to get your pre-baby body back. As long as you keep at it and are aware of your body’s limits, you’ll get there eventually.

Today’s post with postpartum workout tips is a contributed post. If you are interested in publishing a post on, please email

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