Complete Guide to Postnatal Fitness: Getting Back in Shape Safely After Baby

After 15 years specializing in pre and postnatal fitness and working with over 200 mums across Essex, I've learned this truth: your postpartum body isn't something to "fix"—it's something to rebuild, strategically and safely, with the right postnatal fitness tips.

This isn't another "6-week transformation" promise. This is the evidence-based, realistic guide to postnatal fitness that follows RCOG guidelines and NICE postnatal care recommendations—the kind of information I wish every new mum received at her 6-week check.

Understanding Your Postpartum Body: What Actually Happens After Birth

Before we discuss the best exercises for new mums, you need to understand what your body has been through. Pregnancy and birth cause significant physiological changes that take TIME to recover—no matter what celebrity "snap-back" stories suggest.

The Physical Reality (According to RCOG and NHS Guidelines):

• Abdominal Separation (Diastasis Recti): 60% of women experience some degree of abdominal separation during pregnancy. This affects core stability and requires specific diastasis recti exercises to heal—not generic ab workouts.
• Pelvic Floor Weakness: Pregnancy hormones (relaxin) and the weight of your baby weaken pelvic floor muscles. 1 in 3 women experience some urinary incontinence postpartum. Pelvic floor exercises after birth are essential for recovery.
• Postural Changes: Carrying a baby forward shifts your center of gravity, causing compensatory patterns in your hips, back, and shoulders. These patterns don't disappear the moment you give birth.
• Hormonal Shifts: Breastfeeding hormones keep ligaments loose for months after birth. This means your joints are more vulnerable to injury during exercise.
• C-Section Recovery: If you had a cesarean, you're recovering from MAJOR abdominal surgery. Safe exercises after c-section must respect the healing timeline (minimum 6 weeks before any core work, often longer).

The 4-Phase Postnatal Workout Plan: A Realistic Timeline

Here's the postnatal workout plan I use with every single client. It's progressive, safe, and designed around YOUR recovery—not arbitrary timelines:

Phase 1: Weeks 1-6 - Gentle Movement & Foundational Healing

Primary Goals: Rest, recover, establish breastfeeding, manage sleep deprivation. Movement is about circulation and mental health—NOT fitness.

What You Can Do (with GP approval after vaginal birth, minimum 2 weeks post c-section):

• Gentle walking (5-10 minutes, 2-3x daily)
• Basic pelvic floor exercises after birth (start with awareness, not squeezing)
• Breathing exercises to reconnect with your core
• Gentle ankle pumps and leg slides while lying down

What to AVOID: Crunches, planks, heavy lifting, running, jumping, or ANY exercise that causes pain, heaviness, or leaking.

Phase 2: Weeks 6-12 - Rebuilding Your Foundation

Primary Goals: Strengthen pelvic floor, begin diastasis recti healing, restore basic movement patterns. This is when most of my clients start working with me.

Safe Postnatal Exercises (Post 6-Week Check):

1. Pelvic Floor Strengthening - 10 slow lifts + 10 quick pulses, 3x daily. Focus on quality over quantity.
2. Transverse Abdominis Activation (the deepest core muscle) - Lying on your back, exhale and gently draw belly button toward spine. Hold 5 seconds. This is foundational for how to strengthen core after pregnancy.
3. Glute Bridges - Lying on back, feet flat, lift hips. Strengthens glutes without straining diastasis recti. 2 sets of 12.
4. Wall Push-Ups - Hands on wall, lean in and push back. Upper body strength without core strain. 2 sets of 10.
5. Side-Lying Leg Lifts - Hip stability without pressure on abs. 2 sets of 10 each side.
6. Walking - Build up to 20-30 minutes daily, maintaining good posture.

What to AVOID: Sit-ups, full planks, burpees, running, or any exercise where you feel "doming" or bulging in your abdomen.

Phase 3: Weeks 12-24 - Progressive Strengthening

Primary Goals: Build strength progressively, continue diastasis recti healing, introduce more challenging movements. This is where you start to feel like "yourself" again.

Progressive Exercises:

• Modified Planks - Start with wall planks or box planks (knees down) if no doming occurs. Progress slowly.
• Squats & Lunges - Bodyweight first, then add resistance. Focus on form.
• Resistance Band Work - Rows, chest presses, shoulder presses. Safe for all postpartum timelines.
• Dead Bugs - Excellent for core stability without excessive intra-abdominal pressure.
• Step-Ups - Build leg strength and cardiovascular fitness.

When You Can Consider Running: Most experts recommend waiting until 12-16 weeks postpartum minimum, and ONLY if you can pass these tests: - 30-minute walk with no pain or heaviness - 10 single-leg squats with control - 10 single-leg calf raises - 1-minute plank with no doming - No urinary leaking during jumping jacks

Phase 4: 6+ Months - Return to Pre-Pregnancy Fitness (If Desired)

Primary Goals: Regain full strength, potentially return to high-intensity training or sport, address any remaining weight loss after pregnancy goals.

Advanced Training Options:

• Running (if cleared by pelvic floor assessment)
• HIIT training (modified as needed)
• Weighted strength training
• Group fitness classes
• Return to sport

Reality Check: Even at 6+ months, some women still need modifications. Breastfeeding hormones keep joints loose until you fully wean. Listen to your body, not social media timelines.

Diastasis Recti: The Truth About "Ab Separation" and How to Heal It

Diastasis recti is one of the most misunderstood postpartum conditions. Let's clear up the myths and discuss effective diastasis recti exercises.

What It Actually Is: Diastasis recti is a widening of the linea alba (the connective tissue between your rectus abdominis muscles—your "six-pack" muscles). It's normal during pregnancy and affects 60% of women postpartum to some degree.

How to Check for Diastasis Recti (6+ Weeks Postpartum):

1. Lie on your back, knees bent, feet flat.
2. Place fingers just above your belly button, fingertips facing down.
3. Gently lift your head and shoulders (small crunch motion).
4. Feel for the gap between the muscles. If you can fit 2+ finger widths, you likely have diastasis recti.
5. Check at belly button, above, and below for full picture.

Exercises That HELP Diastasis Recti:

• Transverse Abdominis Activation - The foundation of all diastasis recti rehab.
• Dead Bugs - Excellent for core coordination without excessive pressure.
• Bird Dogs - Builds core stability in functional patterns.
• Side Planks (modified) - Strengthens obliques without forward abdominal pressure.
• Pelvic Tilts - Gentle movement to restore core connection.

Exercises That WORSEN Diastasis Recti:

• Traditional crunches or sit-ups
• Full plank holds (until gap closes to 2 finger widths or less)
• Russian twists or bicycle crunches
• Any exercise causing visible "doming" or bulging along your midline

Weight Loss After Pregnancy: Setting Realistic Expectations

Let's talk honestly about weight loss after pregnancy—one of the most emotionally charged topics for new mums.

The Physical Reality:

• Immediate Loss: You'll lose 10-13 pounds immediately after birth (baby, placenta, amniotic fluid).
• First 6 Weeks: An additional 5-8 pounds of water weight as your body reduces blood volume and fluid retention.
• The Remaining Weight: The rest (typically 10-25 pounds) takes 6-12 months to lose safely—and that's with consistent effort and realistic nutrition.

Why Postpartum Weight Loss Is Different:

1. Sleep Deprivation - Lack of sleep increases cortisol (stress hormone) and ghrelin (hunger hormone) while decreasing leptin (satiety hormone). Your body literally fights weight loss when you're sleep-deprived.
2. Breastfeeding - While breastfeeding burns 500+ calories daily, it also triggers hunger. Some women lose weight easily while breastfeeding; others hold onto the last 5-10 pounds until weaning.
3. Hormonal Changes - Your body prioritizes survival (and milk production if breastfeeding) over aesthetics. Weight loss is slower postpartum than pre-pregnancy.
4. Time & Energy Constraints - You can't meal prep for 2 hours on Sunday when you have a newborn. Your exercise routine must fit around naps, feeding, and exhaustion.

Safe & Realistic Approach to Postpartum Weight Loss:

• Calorie Deficit: Aim for 300-500 calorie deficit daily (MAXIMUM). If breastfeeding, never go below 1,800 calories/day—it can impact milk supply.
• Protein Priority: Target 80-100g protein daily. Supports muscle recovery, satiety, and milk production.
• Realistic Timeline: Aim for 0.5-1 pound per week. That's 2-4 pounds per month—unglamorous but sustainable.
• Strength Training: Prioritize building muscle. It increases metabolism and functional strength (hello, carrying car seats and toddlers).
• Patience: Most women reach their "new normal" weight by 12-18 months postpartum. Your body may look different even at the same weight—and that's okay.

For personalized nutrition support, check out my nutrition coaching for Essex mums, designed around real-life constraints of new motherhood.

Safe Exercises After C-Section: Respecting Your Surgical Recovery

If you had a cesarean section, your recovery timeline is different—and that's important. Here's what you need to know about safe exercises after c-section.

Understanding C-Section Recovery:

A cesarean is major abdominal surgery where they cut through 7 layers of tissue (skin, fat, fascia, muscle, peritoneum, uterus). Full internal healing takes 6-9 months, even though your external scar looks healed at 6 weeks.

Modified Timeline for C-Section Recovery:

• Weeks 1-2: Rest, gentle walking (5-10 minutes), scar care. NO lifting anything heavier than your baby.
• Weeks 2-6: Gradually increase walking to 20-30 minutes. Begin VERY gentle pelvic floor awareness (no squeezing yet).
• Weeks 6-12: After 6-week check, begin Phase 2 exercises (glute bridges, wall push-ups, side-lying leg lifts). NO core exercises yet—your abdominal muscles were cut and need more time.
• Weeks 12+: Begin gentle core exercises (transverse abdominis activation, dead bugs). Progress slowly and STOP if you feel pulling or pain at incision site.

Red Flags to Watch For:

• Pain or pulling at incision site during exercise
• Redness, swelling, or discharge from scar
• Feeling of bulging or herniation near scar
• Increased lochia (bleeding) after exercise

If you experience any of these, STOP exercising and consult your GP or midwife immediately.

Frequently Asked Questions: Postnatal Fitness

When can I start exercising after giving birth?

After uncomplicated vaginal birth, you can begin gentle walking and pelvic floor exercises within days (once bleeding is manageable and you feel ready). After c-section, wait 2 weeks minimum before walking beyond your home. For structured exercise programs, wait until your 6-week postnatal check and get GP approval. Many women need 8-12 weeks before they're ready for formal workouts—there's no rush.

How do I know if I have diastasis recti?

At 6+ weeks postpartum, lie on your back with knees bent. Place fingers above your belly button and gently lift your head. Feel for a gap between your abdominal muscles. If you can fit 2+ finger widths, you likely have diastasis recti. The gap may be wider or narrower at different points along your midline. If you're unsure, see a women's health physiotherapist for assessment—it's crucial for proper recovery.

Can I do planks if I have diastasis recti?

Not initially. Full planks create significant intra-abdominal pressure that can worsen diastasis recti. Start with transverse abdominis activation, dead bugs, and modified side planks. Once your gap closes to 2 finger widths or less (typically 3-6 months postpartum) and you can activate your deep core muscles properly, you can progress to wall planks, then box planks (knees down), and eventually full planks—but only if there's no doming or bulging along your midline.

Why am I not losing weight while breastfeeding?

While breastfeeding burns 500+ calories daily, many women hold onto the last 5-10 pounds until weaning. Breastfeeding hormones (particularly prolactin) can slow metabolism and increase hunger. Your body prioritizes milk production over weight loss—it's biological survival, not personal failure. Focus on nutrient-dense foods, adequate protein (80-100g daily), and gentle movement. Most breastfeeding mums find weight loss accelerates significantly once they wean.

When can I start running after having a baby?

The earliest you should consider running is 12 weeks postpartum, and many women need 16-24 weeks. Before you run, you must pass these tests: 30-minute walk with no pain or heaviness, 10 single-leg squats with control, 10 single-leg calf raises, 1-minute plank with no doming, and no urinary leaking during jumping jacks. If you fail any test or experience pelvic pressure/heaviness, you're not ready. Prioritize pelvic floor and core strength first—running will wait.

Last updated: November 26, 2025 | Serving Epping Forest District: Epping, Loughton, Chigwell, Buckhurst Hill, Waltham Abbey, Theydon Bois, Debden, and surrounding Essex communities.