Squatting After Giving Birth: A Step-by-Step Guide

“Can I do squats after giving birth?”

Yes!

Squatting is a fundamental movement that you perform daily, whether you realize it or not.

This article will guide you through the safest way to perform squats postpartum, helping you regain strength and stability.

Quick Reference Guide

– You could start squatting 7-10 days after a vaginal delivery or 6-8 weeks after C-section (with doctor’s clearance).

– Begin with assisted squats and box squats before progressing to full squats.

– Focus on proper form and engage core and pelvic floor muscles.

– Stop if you experience pain, heavy bleeding, or excessive incontinence.

– Gradually add weights after 3-6 weeks of bodyweight squats (6-8 weeks for C-section).

When Can you Start Squatting postpartum?

Vaginal delivery: You can start squatting 7-10 days after a normal vaginal delivery, depending on your pre-pregnancy fitness level and how you feel.
C-section delivery: Wait until your doctor clears you to exercise, usually around 6-8 weeks post-surgery.

How To Work Up To Your First Postpartum Squat

1. The Assisted Squat

brittany squatting while holding a chair for support

Hold onto a chair for support, use a wide stance, and don’t go too deep.

Perform 5 reps daily for 3-5 days to start.

Also, feel free to use a wide stance for more stability.

Take your time, and don’t rush this process.

2. The Box Squat

After you have mastered the assisted squat, you can progress to the box squat.

Squat down onto a knee-height chair or bench, then stand back up without moving your feet.

Perform 5 reps daily for 3-5 days to start.

Feel free to use something to hold on to for support if need be.

Proper Squat Form

Keep feet shoulder-width apart or wider, with toes pointing outward (15-30 degrees).
Bend at the hips and knees simultaneously, keeping your spine tall and chest proud.
Keep feet flat on the ground, and let your knees track in the same direction as your toes.
Come back up and squeeze your glutes to finish the rep.
Start with 5-10 reps daily for a week, then gradually increase.

Safety Considerations

Pain- Stop if you experience pain in your hips, thighs, or lower back.
Bleeding- Stop if you notice bright red blood or any heavy flow.
Incontinence- Consult your doctor if you experience excessive urinary incontinence.

Progressing to Weighted Squats

After 3-6 weeks of bodyweight squats, gradually add light dumbbells.
If you had a C-section, wait at least 6-8 weeks and get clearance from your doctor before adding weights.
Engage your core and pelvic floor muscles during the movement.

brittany performing a barbell front squat

Lifting heavy weights soon after childbirth can delay your recovery and cause complications.

For example, increased abdominal pressure can affect the healing of a C-section incision.

You could even wind up with an incisional hernia (when your fascia doesn’t heal all the way).

Also, the pressure on the abdominal wall can worsen diastasis recti. This is a condition in which your abdominal muscles split in the midline.

image of normal rectus muscles vs diastasis recti separation

I talk about all the risks of exercising too soon in this article.

That is why we recommend no heavy lifting of anything greater than 15-20 lbs for at least two weeks.

Your doctor will give you more specific guidance based on your particular situation.

The Benefits Of Squatting Postpartum

Squatting is one of the best exercises you can do. Especially postpartum.

Here’s why.

The squat will help strengthen almost all the muscles in your lower body.

The squat is one of the best pelvic floor exercises.

The squat will help maintain the mobility of your hips, knees, and ankles.

The squat will teach you how to improve core stability.

The squat (and any postnatal exercise) can improve your mental health.

Also, squats can help you to burn calories and lose weight.

The best way to return to your pre-pregnancy weight involves two things.

A regular exercise routine and a balanced diet designed for postpartum women!

What If I’m Not Ready To Squat?

If you are not yet ready to squat after giving birth, that’s okay!

You had a baby!

Everyone heals at their own pace.

The best thing you can do is start with other gentle exercises to get back into the groove.

Below is a short list of other exercises you can do. You can do these low-impact exercises even while you’re still in the hospital.

Gentle Walking (The Most Safe Exercise)

Walking is the easiest way to exercise, especially after giving birth.

It is safe to begin walking the very next day after your delivery!

image stating walking the most important postpartum exercise

You will be sore, especially if you have a C-section. But studies show that the more you move, the quicker you recover!

As always, take your time and work your way up.

If you can only walk for 5 minutes before getting uncomfortable, then only do 5 minutes.

Next time try 6 minutes.

Then 7.

Or you can go for another 5-minute walk later in the day.

The key is you don’t want to lay in bed all day.

Why?

Because pregnancy increases your risk of blood clot formation. As does laying in bed all day.

Clots usually form in your calves and can travel up to your lungs. This is a “PE” or a pulmonary embolus. If this happens, it can become a real emergency.

This is why we put those compression devices on your calves while you are sleeping at the hospital.

It’s not to give you a massage, as most patients think :).

I discuss the benefits of walking postpartum in my post Getting Fit After Pregnancy.

Diaphragmatic Breathing

Another important exercise you can do postpartum is deep diaphragmatic breathing.

Huh?

How is breathing an exercise?

You breathe by using a collection of muscles in your chest and abdomen. The most important breathing muscle is the diaphragm. The diaphragm sits below your lungs, encased in your rib cage.

Every time you inhale, your diaphragm has to move downwards to let the lungs expand. The opposite happens when you exhale.

When you are in your third trimester of pregnancy, the uterus takes up a lot of real estate in your abdomen.

As a result, your diaphragm can’t expand as much as it usually can. This compression contributes to your shortness of breath while pregnant.

That’s why breathing exercises postpartum are essential. They are a great way to retrain your diaphragm muscle.

Here’s how to do this gentle exercise:

Lay on your back or sit down

Place your hands on your rib cage

When you inhale your abdomen should be the only area of your body moving.

Pay close attention so that you are not shrugging your shoulders.

That’s all there is to it.

You can also use the incentive spirometers that we give you in the hospital.

That’s the breathing device that the nurse always reminds you to use every hour.

You see, there’s a method to our madness :).

You can pick one up at Amazon for cheap if you don’t have one.

Kegel Exercises

For the next exercise, you can do the famous kegel exercises.

If you have not heard of them, now’s the time to learn about them. They are the best way to strengthen the pelvic floor muscles.

A strong pelvic floor can reduce the symptoms of pelvic floor dysfunction. These include urinary incontinence and pelvic organ prolapse.

What Other Exercises Are Safe After Giving Birth?

Okay, so you’ve added squats back to your postpartum routine. Now you want to add other exercises as well.

What else should you do? It all starts with rebuilding core strength.

Check out my post on the best exercises for new moms.

Final Thoughts

Squatting is an excellent exercise to include in your postpartum routine, helping you rebuild strength and stability.

Remember to start slowly, listen to your body, and consult your healthcare provider if you have any concerns.

With patience and proper form, you’ll be able to safely incorporate squats into your postpartum exercise regimen.

Next up, you can check out my other posts on postpartum exercise below!