Welcome to week three of our four week MamasteFit Postpartum Week by Week update! This episode covers what to expect physically, mentally, and with your baby during the third week postpartum. We discuss changes in vaginal bleeding, the importance of monitoring activity levels to avoid overexertion, and the signs of postpartum mental health issues such as depression and anxiety. For baby, we talk about developmental milestones, skin changes, and congestion. We also introduce gentle exercises and walks to support long-term healing without rushing the process.
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Your Physical Recovery in Week 3
By this point, many of the immediate postpartum symptoms have improved, but some changes are still occurring.
1️⃣ Vaginal Bleeding (Lochia) Should Be Slowing
🔹 Most women experience lighter bleeding by week three, often dark red, brown, or pink in color.
🔹 If you’re still bleeding bright red, especially after activity, it may be a sign that you’re doing too much too soon.
🔹 Some moms continue wearing pads or even adult diapers at night for comfort.
🚨 When to Call Your Provider:
- If you suddenly have heavy bleeding (soaking a pad in an hour).
- If you pass large clots (golf-ball size or bigger).
- If bleeding stops and then returns bright red after increasing activity.
2️⃣ Postpartum Hormones & Mental Health
The baby blues (mood swings, tearfulness, feeling overwhelmed) are common in the first two weeks postpartum due to shifting hormones.
But if you’re still struggling emotionally in week three, it may be time to check in with a mental health provider.
🔹 Postpartum Depression & Anxiety Signs:
✔️ Feeling persistently sad, hopeless, or excessively anxious
✔️ Trouble bonding with baby
✔️ Feeling like you’re not yourself or having intrusive thoughts
✔️ Extreme fatigue or loss of interest in things you enjoy
If this sounds familiar, reach out for help. Support groups, therapy, and even medication can make a huge difference.
💡 Tip: If you haven’t yet, now is a great time to join a mom support group—either in person or online. Talking to other moms going through the same experiences can be incredibly reassuring.
Safe Exercise & Movement in Week 3
By now, you may be feeling more mobile and ready to move more. That’s great! But slow and steady wins the race in postpartum recovery.
1️⃣ Walking & Light Movement 🚶♀️
- If your bleeding has stopped or is minimal, you can increase your walking
- Try short walks twice a day (morning & evening) or one longer walk every other day
- Monitor your body: If you notice increased bleeding, pelvic heaviness, or fatigue, dial it back
2️⃣ Gentle Core & Pelvic Floor Connection 🧘♀️
At this stage, core exercises aren’t about “getting your abs back.” Instead, focus on reconnecting with your deep core muscles and supporting your pelvic floor.
Safe postpartum exercises include:
✅ Diaphragmatic breathing (to restore core function)
✅ Pelvic tilts & gentle hip mobility
✅ Tabletop breathing exercises (avoiding crunches & sit-ups)
👶 Babywearing & Exercise:
Some moms may begin babywearing on walks, but if you feel pelvic pressure or heaviness, hold off or keep it short.
💡 Want a structured plan? Check out MamasteFit’s FREE postpartum recovery course, which guides you through safe early exercises.
Baby’s Development in Week 3
Your little one is rapidly growing and changing! Here’s what’s happening this week:
1️⃣ Increased Alertness & Eye Contact 👀
🔹 Baby can now focus on your face more and may start making eye contact.
🔹 They still have limited vision (~10 inches away), but they’re noticing more details.
2️⃣ More Cuddling & Body Awareness 🤗
🔹 Your baby is starting to snuggle into you more as their muscles develop.
🔹 Holding them close reinforces bonding and makes them feel safe.
3️⃣ Baby Skin Changes 🏵️
🔹 Cradle cap & baby acne are common now (this is normal!)
🔹 Their skin is adjusting from the moist womb to dry air.
🔹 You can apply breast milk, coconut oil, or gentle lotion, but most of these issues resolve on their own.
4️⃣ Baby Congestion 🤧
🔹 Newborns are nose breathers—so even mild congestion can make them uncomfortable.
🔹 Try a humidifier or gentle facial massage to help with drainage.
Signs You’re Doing Too Much Too Soon
During postpartum recovery, listening to your body is key. If you experience:
❌ Increased vaginal bleeding after activity
❌ Pelvic floor heaviness (feeling like something is “falling out”)
❌ Flu-like symptoms (fever, chills, body aches) after an active day
➡️ This could mean your body needs more rest. Take a break, hydrate, and let your body heal.
Final Thoughts
Week three is often when you start finding your rhythm—only for everything to change again soon! Instead of rushing into “normal life” or fitness routines, embrace this slower postpartum phase.
🤱 Bond with your baby
😌 Let your body heal
💙 Lean on your support system
There is plenty of time for intense workouts, strict routines, and “bouncing back.” For now, focus on rest, connection, and small steps toward recovery.