The Highs and Lows of Working Out Postpartum
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The postpartum period is a wild ride. One minute you’re soaking in newborn snuggles and the next you’re wondering when you last slept or showered. Somewhere in that haze, the thought of exercising creeps back in. As a mom of two boys who’s been through it all – diastasis recti, pelvic floor rehab, and chasing toddlers while nursing a newborn – I know that working out after birth is both exhilarating and intimidating.
On the bright side, moving your body after pregnancy has enormous benefits. According to the American College of Obstetricians and Gynecologists (ACOG), regular exercise strengthens abdominal muscles, boosts energy, may help prevent postpartum depression, promotes better sleep, relieves stress and can help you lose pregnancy weight. The Centers for Disease Control and Prevention (CDC) agrees, noting that moderate‑intensity activity during the postpartum period can decrease symptoms of postpartum depression and, when combined with healthy eating, support weight loss.
The new 2025 Canadian postpartum guideline goes further: building up to 120 minutes of moderate‑to‑vigorous activity per week and doing daily pelvic floor exercises can reduce the risk of postpartum depression by 45 percent and urinary incontinence by 37 percent.
But let’s keep it real: postpartum workouts aren’t always sunshine and squat jumps. Between recovering from birth and dealing with sleepless nights, the lows can hit hard. Common issues like leaking urine, a feeling of heaviness, or abdominal separation (diastasis recti) are tied to pelvic floor health. Up to six in ten women experience diastasis recti after childbirth, which can leave you with a stubborn belly bulge and back pain. Postpartum exercise also competes with exhaustion, time constraints, and the emotional roller‑coaster of new motherhood. Here’s an honest look at both sides – and how to navigate them.
Why Moving Your Body Feels So Good
A Natural Energy Boost
When you’ve been up all night with cluster feeds, the idea of intentionally raising your heart rate might sound insane. Yet gentle movement increases circulation and releases endorphins – those “feel‑good” chemicals – giving you a surprising surge of energy. The ACOG recommends at least 150 minutes of moderate‑intensity aerobic activity per week; this could be 30‑minute sessions five days a week or three 10‑minute walks spread throughout the day. Even brief bursts count, and the CDC notes that any amount of moderate or vigorous effort contributes toward the weekly guideline
Mental Health Matters
New motherhood often comes with mood swings, anxiety and the “baby blues.” Exercise may not be a cure‑all, but research shows it can cut the risk of postpartum depression nearly in half. Physical activity increases serotonin and dopamine, helping stabilize mood and reduce stress. Walking with your baby in a stroller, joining a mom‑and‑baby yoga class or doing a short online workout can provide a much‑needed mental reset.
Strengthening From the Inside Out
Pregnancy stretches your abdominal muscles and can weaken your core and pelvic floor. ACOG encourages simple postpartum exercises that strengthen major muscle groups, including the abs and back. Building core strength can improve posture and relieve the back pain many new moms experience. Pelvic floor exercises like diaphragmatic breathing, pelvic tilts and Kegels – sometimes combined with light resistance bands – help rebuild internal support and reduce problems like leaking urine or pelvic heaviness.
The Not‑So‑Glamorous Realities
Fatigue and Time Constraints
Let’s be honest: postpartum life is exhausting. Between night feeds, diaper blowouts and toddler tantrums, finding me‑time feels impossible. Even though guidelines recommend 20–30 minutes of daily activity, some days the most you can manage is a 10‑minute stretch while your baby naps – and that’s okay! Try breaking workouts into smaller chunks or incorporating movement into daily routines: squats while rocking your baby or lunges while pushing the stroller.
Pelvic Floor Problems
Pregnancy and childbirth put incredible strain on the pelvic floor. Pelvic floor dysfunction can manifest as leaking urine, constipation, increased urgency or pelvic pain. High‑impact exercise too soon can worsen these symptoms. A pelvic floor physiotherapist can evaluate your muscle tone and teach you how to coordinate breath with movement. Early postpartum, focus on breathing exercises and gentle core activations rather than crunches or heavy lifting.
Diastasis Recti and Core Weakness
Diastasis recti – separation of the rectus abdominis muscles – affects many postpartum women and causes a “pooch” above or below the belly button. It can make lifting a car seat or performing everyday tasks challenging. Symptoms include a visible bulge, softness around the belly button, coning or doming when you contract your abs, and low back pain. If you suspect diastasis recti, have a healthcare provider or physical therapist assess the gap and recommend safe exercises. Avoid aggressive ab work (e.g., full sit‑ups) until your core has healed.
Emotional Hurdles
Working out postpartum isn’t just a physical challenge; it can trigger a lot of feelings. You might mourn your pre‑baby body, feel pressured by “bounce‑back” culture or struggle with postpartum anxiety or depression. Remember that your body just did something incredible. Give yourself grace, focus on small victories and avoid comparing yourself to fitness influencers on social media. The new CSEP guideline emphasizes that progress should be individualized and symptom‑based, not a race to meet someone else’s timeline.
Setting Yourself Up for Success
Start Slow and Listen to Your Body
If you had an uncomplicated vaginal delivery, ACOG says you can begin exercising a few days after birth—as soon as you feel ready. Those who had a C‑section or complications should consult their healthcare provider before starting. Begin with walking, gentle stretching and breathing exercises; gradually add moderate‑intensity activities. Stop if you feel pain.
Break It Up
Don’t feel like you need 30 straight minutes to “work out.” The CDC notes that you can break your 150 minutes into smaller chunks. I often squeezed in 10‑minute walks between feedings or did a 15‑minute strength session while my toddler watched cartoons. Even a few minutes of movement can boost your mood and energy.
Hydrate, Fuel and Dress Comfortably
As you ease back into exercise, be kind to your body. Wear loose‑fitting clothing and a supportive bra to protect your breasts. If you’re breastfeeding, feed your baby or express milk before working out to avoid engorgement. Keep a water bottle handy and sip throughout your workout—hydration is key. And don’t forget snacks! Nourishing yourself with balanced meals and snacks will sustain your energy for both mothering and exercising.
Enlist Support
Ask a partner, friend or family member to watch the baby while you move. Join a postpartum exercise class where you can bring your little one and connect with other moms. Virtual communities can also offer accountability and encouragement. The CSEP guideline highlights that support from partners, families and healthcare providers is essential to help new mothers achieve health outcomes.
Products That Helped Me Keep Moving
During my own postpartum journey, a few simple tools made it easier to stay active. Consider these if you’re looking to ease back into fitness:
| Product | Why I Love It | |
|---|---|---|
| 1 | Supportive Nursing Sports Bra – Amazon link | A comfortable, high‑support bra makes all the difference when your breasts are still adjusting. Look for one with easy clasps for nursing so you don’t have to peel off sweaty layers to feed. I love this one. |
| 2 | Resistance Bands Set – Amazon link | These lightweight bands let you do strength exercises anywhere. They’re gentle on healing muscles and perfect for activating your glutes, arms and back without heavy weights. |
| 3 | Postpartum Belly Wrap – Amazon link | Gentle compression around your midsection can offer extra support as your core heals. I found that wearing a wrap during short walks helped me stand taller and reminded me to engage my core. |
| 4 | Baby Carrier Designed for Workouts – Amazon link | A comfortable, ergonomic carrier lets you add light squats or lunges into your day without having to put your baby down. It’s also great for walking workouts and gives you some bonding time. |
| 5 | Fit Watch – Amazon link | Having a watch that can track your workouts and help you reach your goals is a game changer. Once I started running with a watch I noticed I started to run longer and faster. |
Final Thoughts
Working out postpartum isn’t about punishing yourself or racing back to your pre‑baby jeans. It’s about reclaiming your strength, honoring your body’s healing process and finding pockets of joy amid the chaos. The highs—boosted energy, improved mood and restored core strength—are real and well‑documented. So are the lows—fatigue, pelvic floor issues, diastasis recti and emotional hurdles. Embrace both sides with compassion.
Start slowly, listen to your body and ask for help. Don’t be afraid to see a pelvic floor physical therapist or reach out to your healthcare provider if something doesn’t feel right. Celebrate each step—literally. Whether it’s a 10‑minute walk, a breathing session on a yoga mat or a full‑body workout, you’re investing in your long‑term health and showing your kids what self‑care looks like. You’ve got this, Mama.