My Postnatal Return to Fitness: Birth to 2 Months Postpartum
As I returned to function and fitness after birth, I focused on:
- First, re-establishing a connection with my core and pelvic floor
- Gentle mobility to keep my body moving to alleviate discomfort as I rested
- Then, integrated slow short walks to reintroduce exercise
- And core stability exercises to progress my core connection exercises
- At 4 weeks, I returned to the gym for a gradual return to lifting and impact over the next 16 weeks!
I am currently following our 16-week Postpartum Return to Fitness Program at our gym here in Aberdeen NC.
1. Birth to 2 Weeks Postpartum: Gentle Reconnection
After Sophie’s birth, I start my return to fitness by focusing on core reconnection. I had spent the majority of my pregnancy, all the way to the day I was in labor, exercising, so I felt I was able to maintain a level of fitness to make postpartum recovery slightly easier. Big emphasis on slightly!
This was my third postpartum, and I felt it was my easiest yet! Mostly because with each birth, I am more able to let go of my ego and truly honor this process of healing.
During the first two weeks postpartum, I primarily focused on:
- Breathing drills in a supported position to FEEL my pelvic floor and core moving again
- Gentle mobility to MOVE my spine and body as I was primarily resting in bed
Breathing: Core Reconnection and Early Postpartum Core Exercises
In the early postpartum period, the first core exercise we can do is breathing! We can focus on diaphragmatic breathing to FEEL the core and pelvic floor move again.
Breath-to-movement coordination is the foundation of core stability and functional movement! And it is so helpful early postpartum as we reconnect with this new body.
Watch the video below for a breakdown of the side-lying breathing drill! This is a great breathing drill for the first two weeks postpartum as you are primarily lying in bed.
See more breathing drills in our early postpartum recovery course.
Mobility: Move the spine!
Next, I was focusing on mobility to keep my spine moving! I found that I was “stuck” in the same position all day:
- Holding my newborn
- Snuggling my newborn
- Feeding my newborn
- Lying in bed to rest
And then my back would be so stiff and uncomfortable! Then add on postpartum cramping. It was not a great time.
Mobility was so helpful to find comfort in the early postpartum for me! Especially thoracic mobility!
Watch the video below for a breakdown of my favorite thoracic mobility routine that you can do in bed!
2. 3-4 Weeks Postpartum: Walking + Core Exercises
After my postpartum bleeding began to really subside, I started to go for short walks around my neighborhood.
They started around 10-15 minutes, and then I would gradually increase the number of times I went for a walk and then the duration of the walk over the two weeks.
After every walk, I would monitor my bleeding.
If my bleeding had:
- Increased: I would rest and not walk the next day. This was a sign I was doing TOO much. It happened once after I went to a festival with my family and was on my feet ALL day. So I rested for a few days, trying to stay off my feet.
- Stay the same or decreased: I would continue to go for walks, or increase the duration/frequency of walks since this was a sign I was doing just enough!
Core Stability Exercises: Coordinate Breath to Movement
In addition to walking, I was beginning to incorporate gentle core stabilization exercises into my daily routine. These exercises were focused on coordinating my breath with my movement (remember, the foundation of stabilization).
In these gentle core stabilization exercises, I focused on:
- Supportive positions on the floor
- Exhaling to extend or reach
- Exhale to activate the pelvic floor and core
- Inhale to expand the rib cage and back
Watch the video for a breakdown of the first core stabilization exercise I was doing postpartum!
3. 4+ Weeks Postpartum: Returning to the Gym
When my postpartum bleeding stopped completely towards the end of the first month postpartum, I opted to return to the gym!
In our postpartum program, we focus on a gradual return to exercise and lifting. We do NOT start at what we were doing pre-pregnancy or even during pregnancy!
We start with the basics, which is a really cool opportunity to relearn movement patterns AND get rid of old movement compensations that were causing issues!
In the first week, I focused on basic movement patterns to return to the squat, deadlift, bench press, overhead pull, hip thrust, and overhead press.
Our postnatal strength and conditioning program helps you navigate your return to fitness after the birth of your baby! Start with a rehabilitation program, then progress towards lifting weights. Feel stronger and lift heavier than ever before!
- 16 Week Program
- 64 Training Days
- Teambuildr App Access
Find Your Strength in Motherhood
There is no rush to get back to the gym after birth, but there can be a lot of benefit in being intentional on your return to function and fitness.
For me personally, returning to fitness is important because my fitness is how I am able to play freely with my children! Fitness helps me stay pain-free and strong!
My fitness is how I am able to hold them for prolonged periods of time and get up and down from the floor with ease to play with them.
A return to fitness may not be crucial to your postpartum journey, but it was for me. I hope sharing my journey helps you with yours! We would love to support you in your postpartum return to fitness!