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Getting Back to Fitness After Pregnancy:

Tips and Exercises for New Moms

Are you a new mom wondering how to safely get back into a fitness routine post-pregnancy? Learn about safe postpartum exercises, timelines, and expectations for mothers returning to fitness after childbirth.

Benefits of Post-Pregnancy Exercise

Exercising after pregnancy offers numerous benefits, including improved strength crucial for supporting pelvic posture while caring for your baby, enhanced cardiovascular fitness, increased energy levels, and reduced symptoms of postpartum depression.

Timing and Consultation

Since every woman’s postpartum journey differs, it’s essential to consult with a pelvic floor therapist before embarking on any intense exercise regimen.

Tips for Post-Pregnancy Exercise

  • Gradual Resumption: Begin gentle exercises a few weeks after delivery, or when you feel ready, especially after an uneventful pregnancy and vaginal delivery. Consult your doctor if you had a C-section, significant vaginal repair, or a challenging birth.
  • Weekly Exercise Recommendations: Aim for at least 150 minutes of moderate-intensity aerobic exercise per week, as advised by the Department of Health and Human Services, distributed over several days.
  • Exercise Precautions: Remember to warm up and cool down properly, stay hydrated, start slowly, and listen to your body, stopping if you experience pain or discomfort.

Postpartum Exercise Options

Consider attending postpartum exercise classes led by trained professionals who understand the specific needs of postpartum bodies. If such classes are unavailable, you can try the following exercises at home:

  1. Pelvic Tilt: Lie on your back with knees bent, contract your abdominal muscles, and gently raise your pelvis, holding for up to 10 seconds. Repeat 10 to 20 times.
  2. Kegel Exercises: Strengthen your pelvic floor muscles by contracting them as though stopping urination midstream. Hold for up to 10 seconds, then release. Repeat several times.
  3. Happy Baby Pose: Lie on your back, bring your knees into your abdomen, and grab the soles of your feet, or use a strap. Gently press your feet up into your hands while keeping your shins parallel to the floor.

Pilates Consultation

Consider a Pilates consultation as a gentle introduction to post-pregnancy exercise. Contact our team or call (720) 722-0685 to schedule a free 30-minute Pilates Taster session in Arvada.

We’ll schedule you for a free 30 minute Pilates Taster session which is a one-on-one appointment with an expert pelvic physical therapist, where you’ll get a chance to:

  1. Share any concerns, problems, or frustrations you may be having
  2. Meet us in person to see if we’re a good fit before you ever decide to work with us
  3. Discuss the next steps as you try to get back to your fitness journey in the new year.

All you need to do is tell us a bit about what’s going on through this quick form and we will have a conversation about how we may be able to help.

See you soon,
Dr. Casey

Additional Resources

If you’re struggling with urinary incontinence, consider exploring our free resources, including blog posts and social media content, or schedule a free 30-minute Pilates Taster session with one of our instructors.

Read our blog – How To Stop Peeing Every Time You Sneeze, Laugh, Or Jump!
Read our blog – What Causes Lower Back Pain In Females
Check us out on social media – Empower PT + Pilates Facebook / Empower PT + Pilates Instagram