In honor of Mother’s Day, here are some exercise guidelines for all you new moms out there. Please be advised, these are basic guidelines and are NOT meant to replace medical advice. If you have specific concerns or other postpartum conditions, please contact your OBGYN.


1-8 Weeks After DeliveryPostpone vigorous exercise until after bleeding has stopped and wait until your postnatal checkup. Generally, it is recommended that women wait about 6 weeks to start exercising after they have given birth; 8 weeks if the delivery was cesarean. However, some women can start exercising before this. Listen to your body, give yourself sufficient time to heal, and wait until you feel ready. Discuss your exercise plan with your health care provider before you begin.


Postnatal Exercise Guidelines: 

  • New moms can start performing Kegels (to strengthen the pelvic floor) and daily “activity” walking as soon as they are able to do so.

  • Gentle stretches and isometrics can be performed as soon as mom feels up to it.

  • Select exercises that focus on improving balance, posture, and pelvic floor strength.

  • Chose low impact activities such as brisk walking, swimming, aqua-aerobics, Yoga, Pilates, low-impact aerobics, light weight training, and cycling.

  • Initially, exercise for only 5-10 minutes at a time. Increase the length of your workouts gradually. Eventually, exercise sessions should last between 30-50 minutes.

  • Aim for slow gradual weight loss of 1-1.5 lbs. per week.

  • Drink plenty of water before, during and after exercise. This is especially important for nursing moms.

  • Wear a supportive bra and good shoes.

  • Avoid any activities that place stress on the unstable pelvic floor and hip joints until strength and stability has improved.

  • Use extreme caution with exercises that require sudden changes in direction (ex: high impact aerobics, tennis, basketball, or other contact sports)

  • Don’t push yourself too hard – if you feel breathless, slow down.

  • If you experience pain, slow down or stop.


As always, work within YOUR pain free, available range and meet YOUR body where it is. Enjoy being a new mom and the benefits of a strong and fit body!