Giving birth is one of the most wonderful experiences in a woman’s life. It is not just a change, but a whole new universe in which your body has given birth to a new life, undergone a huge transformation and is now in a recovery phase. Your days are filled with taking care of the little one, which comes first, and your time for rest, sleep (if you have any at all) and exercise seems to be on the back burner. Fatigue is real, the tasks are endless and even the thought of exercising can seem like a distant, almost unattainable idea.

And yet – taking care of yourself is not a luxury, but a necessity. Feeling whole and in sync with your body should not be the last priority. Exercise is not just about “getting back in shape”, but about recovery, more energy and a good mood.

Of course, finding time to exercise when you have a child may seem like a mission impossible. But it is not! You can integrate sports into your new daily routine, as long as you know how to approach it. In this article, we will give you tips on how to get started, which exercises are appropriate, and how to combine the role of motherhood with healthy physical activity.

Postpartum workouts

When can you start exercising after giving birth? The short answer is: when your body is ready. This, of course, sounds abstract, so let’s break it down into specific guidelines.

If you had a vaginal birth, recovery is usually faster and you can start light exercise after 4-6 weeks, as long as there are no complications. But if you have stitches or perineal trauma, it’s better to wait for your doctor’s permission.

With a cesarean section, recovery takes longer – usually at least 8-12 weeks before you can return to more active movement. Patience is key here, because the incision needs time to heal completely.

Whatever your birth was, the first and most important step is to check if you have diastasis, a separation of the abdominal muscles, which occurs in a large number of women. If you have it, standard crunches can worsen the condition, so it’s important to focus on exercises that strengthen the deep abdominal muscles. Every woman recovers differently after giving birth, so the most important rule is: Listen to your body and consult your doctor before you start.

What are the benefits of exercise?

Physical activity after childbirth is extremely beneficial, both for faster recovery and for overall physical fitness. However, motherhood itself is a constant workout that includes endless bending, squatting, carrying, lifting and what not. Do you know what’s the best part? You don’t have to spend hours in the gym to achieve these results. The exercises:

• Strengthen your abdominal and pelvic muscles – it’s important to restore core stability, especially if you have diastasis.
• Relieve back and lower back pain – pregnancy and baby care often lead to lower back tension, which exercise can reduce.
• Help regulate hormones – exercise balances cortisol and endorphin levels, which improves mood and helps prevent postpartum depression.
• Increase energy and stamina – you’ll feel more vibrant and ready to tackle the new challenges of motherhood.
• Improve your mental health – exercise reduces the risk of postpartum depression and increases energy levels.

What are the most appropriate exercises?

The natural process that the body goes through after childbirth requires time, care and a gradual return to physical activity. The important thing is not to go to extremes – neither complete inactivity nor aggressive exercise. The best approach is a balanced one, starting with restorative exercises and gradually increasing the intensity.

According to the recommendations of the European Association for Prenatal Medicine (EAPM), we offer you an indicative schedule that can serve as a guideline, but it is always good to take into account your individual condition and the recommendations of your doctor:

First 6 weeks (or until medical clearance for training):

• Focus on rest, hydration, and adaptation to the new rhythm of life.
• Gentle breathing exercises to restore the diaphragm and abdominal muscles.
• Kegel exercises to strengthen the pelvic floor.
• Stretching and mobility, especially if you feel stiffness in your back and shoulders from carrying the baby.
• Walks with the baby, gradually increasing the time and pace.

Week 6-12:

• Light strength exercises with minimal resistance – squats, lunges, hip thrusts, exercises with elastic bands.
• Yoga or Pilates to improve flexibility and posture.
• Smooth inclusion of cardio – cycling, brisk walking, swimming.

3-6 months after giving birth:

• Moderate strength training with light weights or your own weight.
• Functional exercises that improve strength in everyday movements (for example, stability and balance exercises).
• Cardio with higher intensity, but with attention to the pelvic floor – a light form of running, jumping rope, dancing.

After the 6th month:

• If you have no health restrictions, you can gradually return to standard training. You can view the schedule of all group classes in our fitness clubs here.
• Inclusion of more intense cardio and weights, but always taking into account your individual condition.

Important: These are approximate guidelines based on scientific research and recommendations, but every woman recovers differently. Consulting a doctor and listening to your own body are the most important indicators of when and how to start.

What to avoid?

Not all exercises are suitable after giving birth, so be careful with the following movements:

• Abdominal crunches and planks (if you have diastasis) – these exercises can worsen the problem.
• Intense running and jumping jacks – if the pelvic floor has not yet recovered, they can lead to discomfort or weakness.
• Heavy strength training too early – muscles and joints are still more relaxed due to relaxin (the hormone that prepares the body for childbirth).

How to combine training with motherhood?

Exercise with your baby

1. Squats

One of the best exercises for postpartum recovery, as they work the large muscle groups in the legs and buttocks, improve posture, and strengthen core stability. If your baby is still small, be sure to use an ergonomic carrier – a sling or kangaroo, which properly supports his back and legs in an M-shaped position.

How to do the exercise correctly?

• Wear sturdy shoes or go barefoot for better balance.
• Place your baby in a sling or kangaroo, making sure that he is well attached to your body and his head is stable.
• Spread your legs shoulder-width apart, tighten your abs and straighten your back.
• Lower yourself down, avoiding leaning your body too far forward – imagine that you are sitting back in a chair.
• Return to the starting position, activating the muscles of the buttocks and legs.
• Do 10-15 repetitions, listening to your body’s signals.

An added bonus? Your baby feels your movements and the rhythmic rocking, which helps him calm down and he may even fall asleep during the exercise!

2. Hip thrusts with baby on your pelvis

This is another fun and effective exercise that strengthens your glutes, stabilizes your core, and improves pelvic control—something especially important after giving birth.

How to do the exercise correctly?

• Lie on the floor with your knees bent and feet hip-width apart.
• Place your baby gently on your pelvis, supporting his head with your hands if he is smaller.
• Tighten your abs and lift your pelvis up so that your body forms a straight line from your knees to your shoulders.
• Hold for a second in the top position, squeezing your glutes, then slowly lower your pelvis back down.
• Do 10-12 repetitions, making sure the movements are smooth and controlled.

Why is this exercise great after giving birth?

• Strengthens the pelvic floor muscles, which is especially important for preventing lower back pain.
• Activates the buttocks, which are often weakened during pregnancy.
• The baby feels the rocking, which entertains and calms him.

Important: If you feel tension or discomfort in the pelvic floor, start with smaller movements and consult a specialist for the right approach.

3. Light stretches on the floor with your baby next to you

A great way to take care of your body while your baby lies next to you, cooing or enjoying your presence.

• Cat and Cow Pose – Get on all fours over your baby and gently arch and relax your back. This will help to reduce tension in your spine and lower back.
• Child’s Pose – With your baby on the mat in front of you, lean back, trying to stretch your lower back, shoulders, and back.
• Back and Shoulder Stretch – Lie on your back and extend your arms overhead. If your baby is lying next to you, you can gently touch them with your hands as they stretch.
• Seated Side Stretch – Sit cross-legged and extend one arm overhead, leaning slightly to the side. Repeat on the other side.
• Hip and Pelvic Stretch – Lie on your back, place the sole of one foot on the other knee, and gently pull your leg toward you. This exercise releases tension in the pelvic area.
• Light torsion stretch (spinal twist) – Lie on your back, bend one knee and bring it closer to the ground, opposite your torso, trying to keep your shoulders on the ground.

When and how often should you stretch?

Stretching can be a daily ritual, even for 5-10 minutes in the morning or evening. If you’re feeling stiff or tired, a few simple movements can completely change the way you feel. If a particular exercise brings you relief, practice it more often.

Walking – Your Secret Weapon

If you’re not ready for a serious workout, walking is the perfect way to get moving.

• Try walking at a faster pace to make your walk an effective cardio workout.
• Alternate between slow and fast intervals – this activates your metabolism and works great for rebuilding your stamina.
• If there’s a slight incline in the area, use it – going up and down is great for your legs and butt.
• Walking is also a great way to get out of the house and change your surroundings, which is extremely important for your mental health during this period.

Take advantage of baby’s naps

A few ideas:

• Light yoga – helps to relax tense muscles, especially in the back and shoulders, which suffer from constantly carrying a baby.
• Pilates or mobility – strengthens muscles and improves posture.
• Functional exercises – a short 15-20 minute workout with squats, lunges, hip thrusts and exercises with elastic bands can do wonders.
• You choose the pace – no pressure, no “have to”, just movement that will make you feel better.

Ask for help

Many mothers feel like they have to do everything on their own – taking care of the baby, the house, work, and ultimately even their own physical and mental well-being. The truth is, there’s nothing more normal than asking for help.

Sometimes 30-40 minutes just for yourself can make a huge difference – going to a workout, getting some exercise, recharging. If you can, ask your dad, grandma, or a friend to watch the baby while you take care of yourself. This isn’t selfish, it’s a necessity – because when you feel good, you can be an even more fulfilling mother.

Start training with a personal trainer

If you’re not sure where to start or need a personalized approach, working with a personal trainer can be a huge help. They’ll create a plan tailored to your body and recovery pace, while also making sure you’re doing the exercises correctly to avoid injury. You can get more information at the front desk of your local fitness center.

Becoming a mother is a huge change, but that doesn’t mean you have to give up sports and exercise. On the contrary – training can help you feel stronger, more energetic and better in your body. It’s important to start gradually, listen to your body and enjoy the process. There is no perfect formula – the important thing is to find the rhythm that works for you. Whether you will move around at home, walk more or return to the gym – every step is important and you determine it yourself. And the best part? You now have the best little “partner” in the adventure – your baby.