Postpartum

Exercise After Having a Baby

Returning to exercise after birth requires patience. Your body needs time to heal, and what's safe depends on your birth experience, your pelvic floor, and whether you have diastasis recti.

The 6-Week Clearance Myth

The "cleared at 6 weeks" appointment is a general health check, not an exercise prescription. Many providers give blanket clearance for exercise at 6 weeks, but this doesn't account for pelvic floor function, diastasis recti, or core recovery. Pushing too hard too early can worsen prolapse or pelvic floor dysfunction.

Safe Postpartum Exercise Timeline

A more progressive approach to returning to exercise:

  • Weeks 1–2: Rest, gentle walks, pelvic floor breathing
  • Weeks 2–6: Walking (gradually increasing), pelvic floor exercises, gentle stretching
  • Weeks 6–12: Low-impact movement, bodyweight exercises if pelvic floor symptoms are absent
  • Months 3–6: Gradual return to running, higher impact with pelvic floor PT guidance
  • Months 6+: Return to pre-pregnancy activity level if healing is complete

Diastasis Recti

Diastasis recti — separation of the abdominal muscles — affects up to 60% of pregnant people and can persist postpartum. Traditional "core exercises" like crunches and sit-ups can worsen it. Signs include a ridge or coning along the midline during exertion, back pain, and a "mommy tummy" that doesn't improve. A pelvic floor PT or physiotherapist can assess and prescribe appropriate rehabilitation.

Frequently Asked Questions

When can I run after having a baby?

Most pelvic floor specialists recommend waiting until at least 12 weeks postpartum to start a graduated return to running, and only after being assessed for pelvic floor symptoms.

What exercises are safe in the first 6 weeks?

Walking, pelvic floor exercises, gentle breathing, and mobility work are safe for most people. Avoid sit-ups, crunches, heavy lifting, and high-impact activities.

What is diastasis recti and do I have it?

To check: lie on your back with knees bent, lift just your head and feel for a gap along the midline of your abdomen. A gap wider than 2–2.5 fingers suggests diastasis recti. See a pelvic PT for proper assessment.