Getting back to a workout routine after birth...
what you really need to know!
Bringing a baby into the world is a powerful and life-changing experience—and so is the process of healing after giving birth. Whether you’re a first-time mom or welcoming another little one, the return to a workout routine can feel both exciting and overwhelming. You’re not alone if you’re wondering: When can I start moving again? What does “safe” really mean? How do I know if I’m ready?
Let’s break down a few important truths that every postpartum parent deserves to hear.
You don’t need to wait for your 6-week check-up to reconnect with your body
There’s a huge misconception floating around that postpartum recovery begins at six weeks—when you’re officially “cleared” by your OB-GYN. But here’s the truth: you’re already using your body in major ways from day one. You’re lifting your baby, walking around the house, bouncing, rocking, and soothing. Your core and pelvic floor are already engaged.
So rather than waiting, start gently reconnecting to your body in those early days. Take 15 quiet minutes when you can—maybe lying on your back, baby right next to you—and simply breathe. Focus on your diaphragm expanding, your pelvic floor responding, and your body re-learning how to work together again. There are incredible free YouTube videos (here is an example) that guide you through breathwork and pelvic floor activation. And when you’re ready to leave the house? A postpartum yoga class can offer a nurturing, safe space to support your healing.
The 6-week "all clear" doesn't mean you can jump right back into your old workouts.
When your OB-GYN clears you at six weeks, it’s a green light to move forward mindfully—not an invitation to go full throttle into your pre-baby HIIT classes. The reality is, your body is still in recovery mode. Your abdominal muscles may be separated, your pelvic floor may need support, and your overall strength and endurance are likely not what they were before (and that’s okay).
The best thing you can do? Consult with a pelvic floor physical therapist. They’ll help you assess where you’re truly at and give you the tools to build a strong, stable foundation before loading your body with intense workouts.
Even if you feel great—take. it. slow!
Here’s the thing about postpartum recovery: feeling “fine” doesn’t always mean everything’s back to normal. You might feel like you’ve got energy, but deep down, your core, organs, connective tissues, and hormones are still finding their way back to balance. Pushing too hard, too soon can set you back or even cause long-term issues.
But that doesn’t mean you can’t move your body! Once you’re cleared by your pelvic floor PT, absolutely begin working out again—but with compassion and curiosity. Choose lower-impact options, ease into strength training, and let progressions happen more slowly than before. Think of it as building strength for life, not just to “bounce back.”
Fitness made for moms, by a mom—because you deserve a space that gets it.
One of the best ways to ease back into movement is with adapted fitness classes designed specifically for moms. These stroller-friendly classes welcome your baby right alongside you, so you don’t need to choose between working out and spending time together. Every movement is chosen with care to support all stages of motherhood—whether you’re freshly postpartum, a toddler-chasing mama, or somewhere in between. These classes are about more than just exercise—they’re about community, encouragement, and feeling strong in the body you’re in today. Fitness for moms is a powerful way to reclaim your strength and reconnect with yourself.
Looking for a gentle way to get back into movement? I offer postpartum yoga and mom-friendly fitness classes designed to support your recovery, reconnect with your breath, and help you feel stronger from the inside out. Babies welcome, always.
You’re doing an incredible job, mama.