Returning to exercise after giving birth is an exciting but daunting time for new mums. Navigating the right time to start, choosing suitable exercises, and ensuring self-care, can be overwhelming. Our expert physiotherapist, specialising in prenatal and postnatal care, offers valuable insights and guidance to help you confidently and safely resume your fitness routine.

Safe movement in the first 6 weeks

Gentle walking

Gentle core exercises prescribed by a physio

Pelvic floor exercises

Things to avoid in the first 6 weeks

Lifting anything heavier than your baby

Running, jumping or any other high impact exercise

Exercises that make you ‘bear down’ through your core

Anything that hurts, feels uncomfortable or you don’t feel confident doing

After 6 weeks

It's recommended to see a physiotherapist before starting more intense exercise. Your physio will ensure you're ready by checking:

Your pelvic floor

Abdominal separation

Any other injuries or health issues

When returning to exercise, consider the type, intensity, and frequency. Gradually increase your activity to safely ease back into exercise, reducing the risk of injury.

For your long-term health, ensure your pelvic floor and core muscles are strong before returning to high-impact activities like running and jumping. If you've had any pelvic floor or continence issues during or after pregnancy, consult your physio before starting these exercises.