Stage-appropriate exercises for every phase of postpartum recovery. Filter by energy level, focus area, and how much time you have.
Postpartum exercise is not about bouncing back. It is about rebuilding safely, from the inside out. Every programme here is stage-appropriate and adapts to how you are feeling today.
Gentle pelvic floor exercises and breathing can begin within days of birth. Walking is safe as soon as you feel ready. After your 6-week GP check, you can begin rebuilding core strength and gradually increasing activity.
If you had a C-section, your timeline is slower — no core work until after your check, and you should avoid lifting anything heavier than your baby for at least 6 weeks.
Pelvic floor first. Every other exercise builds on this foundation. If your pelvic floor is not recovered, higher-impact work can cause harm.
No crunches early on. Traditional ab exercises can worsen diastasis recti. Focus on deep core breathing and gentle engagement first.
Listen to signals. Leaking, heaviness, or pain during exercise are your body telling you to slow down. These are not things to push through.