1. Listen to Your Body and Take Your Time

After having a baby, your body needs time to heal. The general recommendation is to wait at least six weeks before starting any exercise, but every woman’s recovery is different. If you’ve had a natural birth and feel ready, speak to your GP at your six-week postpartum check-up to discuss whether it’s safe to begin exercising. For mums who had a c-section or experienced complications, waiting 10 to 12 weeks is often advised. Above all, trust how your body feels and avoid pushing through any pain or discomfort. Always seek medical advice if you’re unsure.

2. Be Aware of Diastasis Recti

During pregnancy, your abdominal muscles stretch to accommodate your growing baby, which can lead to a condition known as diastasis recti, or abdominal separation. This is normal and often resolves on its own within six months, but it’s crucial to be mindful when returning to exercise. Avoid high-intensity movements like planks, sit-ups, or twists until your abdominal muscles have fully healed.

You can check for diastasis recti by pressing gently on your stomach about six weeks postpartum. If you notice a gap of more than two fingers’ width, seek advice from a women’s health physio or a postnatally qualified personal trainer.

3. Strengthen Your Core and Pelvic Floor

Your core muscles — including your back and pelvic floor — are crucial to your recovery after childbirth. Strengthening your pelvic floor isn’t just about preventing leaks when you sneeze (although that’s a bonus!), it’s about supporting your entire body. Pilates and low-impact exercises are great ways to rebuild core strength safely. Pair this with mindful nutrition by focusing on whole foods, lean proteins, and reducing sugar intake.

4. Start Slow and Avoid High-Impact Activities

Relaxin, a hormone that loosens your ligaments during pregnancy, can stay in your system for months, especially if you’re breastfeeding. This means you’re more prone to injury, particularly in the joints, so high-impact exercises like running should be approached with caution. Start with low-impact workouts such as walking, swimming, or postnatal Pilates, and gradually increase intensity as your body feels ready.

5. Plan Ahead and Stay Flexible

Life with a newborn is unpredictable, so it’s important to be flexible with your workout schedule. Lay out your exercise gear the night before to make it easier to get moving. If your baby needs extra attention, consider heading out for a walk — it’s great for both of you! Fresh air boosts your mood, and walking helps tone your legs and bum.

Also, finding a supportive community is key. Look for postnatal exercise classes with other new mums. It’s a fantastic way to make friends, share experiences, and stay motivated.

6. Focus on Your Mental Health

Exercise is not only about physical recovery but also supports your mental health. Yoga or other mind-body classes can help manage the stress of new motherhood while giving your body a chance to stretch and recover. The endorphins released during exercise can be a huge mood booster, even if you’re sleep-deprived.

7. Set Realistic Expectations and Be Kind to Yourself

It’s important to set realistic goals for your post-baby body. It can take over a year to return to pre-pregnancy fitness levels, and that’s completely normal. Focus on progress over perfection, and celebrate the small wins. Every step you take to improve your health is a positive one.

Final Thoughts

Postnatal exercise is about rebuilding strength, improving mental health, and feeling good about yourself — not about snapping back into your pre-pregnancy jeans. Take your time, listen to your body, and enjoy the journey. And if you have any questions or need guidance, feel free to reach out. We’re here to support you!