Returning to exercise after having a baby can feel like a daunting task, but it can also be incredibly rewarding.
Whether you're eager to get back to your pre-pregnancy routine or simply looking to gain back strength and energy, finding your rhythm again is a crucial step toward feeling like yourself.
Returning to exercise after having a baby can feel like a daunting task, but it can also be incredibly rewarding.
Whether you're eager to get back to your pre-pregnancy routine or simply looking to gain back strength and energy, finding your rhythm again is a crucial step toward feeling like yourself.
In this blog, we'll explore the unique challenges and joys of postnatal fitness, offering practical tips and gentle encouragement for every stage of your recovery. From rebuilding core strength to finding time for self-care, this guide will help you navigate your return to exercise with confidence. Of course, it wouldn’t be NIXI without some practical solutions to all your leak concerns. HINT: it’s leak-proof knickers of course!
When can I go back to exercising?
If you’ve delivered a healthy baby vaginally, you can expect to return to exercise within a few weeks of giving birth or whenever you feel ready. It’s best not to push yourself too hard in the early days and weeks but regular gentle movement can be great! Your midwife or an obstetric physiotherapist will likely encourage you to start gentle walking and may give you some exercises to do after birth.
If things have been a little more complicated in the delivery room, e.g. you’ve had a tear, episiotomy, C-section or assisted delivery, then you’re better off waiting a while until you feel ready.
Your 6-8 week health check is a great time to ask for advice if you’re not sure. We would also advise seeing a women’s health physio for a full Mummy MOT if that’s something accessible to you. This check up will be able to tell you exactly what’s happening with your internal recovery and will be able to advise when - and what exercises - you should return to.
Things To Consider
Pelvic Floor Strength
Regardless of the type of delivery, the pelvic floor and core muscles undergo significant changes during pregnancy and childbirth. Focusing on pelvic floor exercises (like Kegels) and gentle core strengthening (like scissor kicks), can be beneficial in the early postpartum period. These exercises can usually be started soon after delivery, but it's essential to do them correctly and gradually. Watch this video for information about what the pelvic floor is, but essentially, it’s the muscles that support the bladder, uterus and rectum. It might surprise you that 1 in 3 women experience a degree of incontinence at some point in their lives. Just as well NIXI have got you covered from bikinis to high-waisted knickers. No leaks for us!
Abdominal Separation
Abdominal separation, or diastasis recti in fancy science terms, refers to the separation of your core muscles during pregnancy. It’s common for these muscles to go back to normal when your baby is around 8 weeks old, however you want to be careful when returning to exercise so that you don’t run the risk of injury. Check for the closure of the gap by lying on your back and placing your fingers in between the edges of the muscles, above and below your belly button. Do this regularly so you can gauge how quickly or not the gap is closing.
Increased Risk Of Injury
Unsurprisingly, after birth, you’ll be delicate. You’ve just delivered a human and it’s unlikely you’ll be feeling at your strongest. If you were running half marathons before pregnancy then perhaps you’ll be able to return sooner than if you’d just started couch-5k. As always, we recommend consulting with your healthcare provider to check which exercises are suitable for you at your personal stage of recovery. After all, everyone is unique.
Your lower back and core muscles may be weaker than they used to be so go easy when easing back into weight training. Crucially, your your ligaments and joints will also be at greater risk of injury from overstretching during this time so try to take a mindful approach. Have a look around in your area, Paths for all offer ‘Buggy walks’ for new mums looking to ease back into exercise and make friends at the same time. Good for the mind and body.
Best Exercises For Postpartum Recovery
Pilates
An exercise class we consider the epitome of ‘gentle’ and ‘stretching’ is pilates. A quick google with location services turned on can be a great way to locate all the pilates classes in your area. Alternatively, take a look on YouTube, here for some great at-home pilates in case you’re looking to dip your toe in slowly.
Walking
No surprises, walking is free, accessible and probably something you’re already doing to get baby to sleep when everything else you’ve tried has failed. Don’t underestimate the extra movement you’ll be putting in looking after a whole new human either!
Swimming
Swimming might require a little bit of extra preparation and you might have to wait slightly longer if you’re recovering from a C-Section or have had stitches, but it’s also great for this time where your ligaments are feeling more supple. The water will act as a gentle cushioning and there'll be less pressure going down into your joints. Don’t forget to pack your Zoe bikini bottoms if you need them!
Post Natal Group Classes
Community and connection is as important as conditioning your body post-birth. Those early days can be isolating and who else are you going to share poo-nami stories with or laugh over the fact you’ve worn the same outfit four days in a row? Have a look around in your local leisure centre for post natal classes or ask your healthcare provider; you're bound to find one that suits you.
Returning to exercise after having a baby is a journey that requires patience, self-compassion, and careful consideration of your body’s needs. By starting slowly, focusing on gradual strength-building, and prioritising your health at every turn, you can safely regain your fitness and enjoy the benefits of an active lifestyle. Remember, every postpartum journey is unique, so listen to your body, celebrate small wins and don’t be afraid to ask for support. With the right approach, you can rebuild your strength and confidence and embrace life as a new mum with open arms.
The Susie Sporty Hip-Hugger is the perfect accompaniment as you ease back into exercise. With medium absorbency, a thick comfortable waistband and scalloped edges, which ensure it’s invisible even under the tightest of gym leggings. You can shop our full range of leak-proof panties here.