Heal Your Body With These Gentle Exercises Postpartum Ease into postpartum fitness with our gentle one-week exercise routine! We provide safe and effective exercises to help you regain strength and mobility after childbirth. Whether you had a vaginal birth or C-section, our gentle exercises are designed to promote healing and prevent injury. Plus, they’re easy to fit into your busy schedule as a new mom. Start your postpartum fitness journey today with our one-week exercise plan.

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Postpartum Exercise For New Moms

Have you just given birth and are now anxious to start exercising again? 

I get it, that’s exactly how I felt after having my first. I wanted to minimize the time it took to get back in shape, feel stronger (especially in my core), and just move my body after I just shed that bowling ball that was weighing me down! The problem was, I knew my body had just done the equivalent of running a marathon – seriously, why does labor have to be so long?! 😅I knew I needed to take it slow and I wanted to be strategic about the movements I was doing to help my body heal. So, I’m sharing the best gentle exercises you can do as early as one week postpartum that will help strengthen your core and get you moving after birth. These can (and should) be done whether you had a vaginal or c-section delivery to support healing and prepare your body for a more intense post-pregnancy exercise routine down the road.

Can I Exercise One Week Postpartum?

Absolutely, you can exercise one week postpartum. It’s great that you’re prioritizing staying active after giving birth. While it’s important to give your body time to rest and recover, gentle exercise that incorporates belly exercises can actually be beneficial during the postpartum period. Walking, stretching, and gentle yoga can be good options to start with. 

Always listen to your body and not push yourself too hard, especially starting exercise after giving birth. If you had a difficult delivery or complications, it’s a good idea to check with your healthcare provider before starting any exercise routine. However, the exercises I provide in this article are very gentle and allow you to heal your pelvic floor muscles after birth. 

I started using these movements within a week after each of my three births (all vaginal deliveries with no complications) and found myself feeling more in tune with my core and pelvic floor without feeling exhausted from exercise.

What Happens If I Exercise One Week After Giving Birth?

If you exercise one week after giving birth utilizing low-impact, gentle movements you can expect a smoother recovery, lower risk of postpartum depression, and limit aches and pains postpartum. 

The most important reasons to start low-impact exercise after birth include:

  • Promotes healing: Low-impact exercise can help promote healing after childbirth by increasing blood flow to the affected areas, reducing swelling, and easing muscle tension. This can help speed up the healing process and reduce discomfort.
  • Reduces stress and anxiety: Exercise has been shown to be an effective way to reduce stress and anxiety. This is especially important for new mothers, who may be dealing with a range of emotions and challenges as they adjust to their new role.
  • Boosts energy: Light exercise can also help boost energy levels, which can be especially helpful for new mothers who may be dealing with sleep deprivation.
  • Improves overall fitness: Even low-impact exercise can help improve overall fitness levels by strengthening muscles and increasing cardiovascular endurance. This can be especially helpful for new mothers who may have been less active during pregnancy.
  • Helps with weight loss: Low-impact exercise can also be helpful for new mothers who are looking to lose baby weight after giving birth. While weight loss should not be the main focus in the postpartum period, exercise can be a healthy and sustainable way to support a return to a healthy weight over time.

Exercises To Start One Week After Pregnancy

If you are excited to start exercises one week postpartum, these are the best ones to start with. These movements can be done in as little as 10 minutes each day, starting with 2-3 times per week and increasing as your strength comes back. 

I did each of these movements early on after giving birth to all three of my kids and my strength came back quicker than I anticipated and my mood improved immensely. Taking the time to focus on something for yourself after having a baby will always make you feel better and more like yourself in this time of transition.

Walking

Walking is the perfect way to exercise after birth. Whether it’s walking around your house, getting outside in the fresh air, or hopping on the treadmill, walking will promote good blood flow, improve your posture, and recruit your abdominals to begin the healing process. 

Start with a ten-minute walk and look out for signs of exhaustion, discomfort, or excess bleeding. If you see any of these signs, slow down and try again in a few days. Typically, a ten-minute walk on a level surface will be attainable after one week postpartum.

woman doing breathing exercises postpartum

Diaphragmatic Breathing

  • Begin lying on your mat with your knees bent, and your pelvis tucked, ensuring your back is flat on the floor. 
  • Put your index and middle fingers just inside your hip bones to feel for the activation of your transverse abdominals.
  • Inhale through your nose, expanding your stomach and chest while relaxing your pelvic floor.
  • Exhale through your mouth, bringing your stomach towards your spine and lifting your pelvic floor up and in. Audibly make a shh or hiss sound to help expel all the air and activate your pelvic floor. 
  • Repeat for 10 breaths or 2 minutes.
woman fixing her posture after giving birth
woman doing posture exercise after pregnancy

Pelvic Tilts

  • Start lying on your back in a neutral position with your knees bent and feet on the floor. Inhale in this position relaxing your pelvic floor and pushing your pelvis down. Your pelvis will point downwards at 6 o’clock. 
  • Exhale, bringing your pelvic floor up and in while pushing your pelvis toward the ceiling. Your pelvis will point upwards toward 12 o’clock.
  • Continue to repeat this motion with each breath for 2 minutes.
pelvic floor movement for women after pregnancy

Marches

  • Begin lying on your back with your knees bent 90°.
  • Pull your belly button toward your spine to brace your core and breathe normally.
  • You can place your hands on your hips, pointing upwards to ensure they are not rotating during the movement.
  • Slowly lift one leg in the air, keeping the knees bent, stopping when your lower leg is parallel to the floor.
  • Lower your leg back down and repeat on the other side. 
  • Repeat this for 20 alternating repetitions, 10 on each leg. 

Start Your Postpartum Healing With These Exercises

Gentle exercises that target your abdominal muscles can be a safe and effective way to support postpartum recovery just one week after giving birth. Low-impact exercises can help promote healing, reduce stress and anxiety, boost energy levels, improve overall fitness, and support healthy weight loss over time. 

By prioritizing self-care and incorporating gentle exercises into your routine, you are taking an important step toward rebuilding your physical and emotional health after childbirth. Did you start exercising one week postpartum? Let me know in the comments.