How to Exercise Postpartum Before 6 Weeks  (Safely & Effectively)

How Long Do You Have To Wait To Work Out After Pregnancy?

The general recommendation is to wait at least 4-6 weeks postpartum before doing any type of moderate-intensity workouts.

Why Do You Have To Wait Six Weeks After Giving Birth To Exercise?

- Your uterus needs to shrink from the size of a watermelon to the size of a deck of cards. - Your abdominal muscles are stretched and weak

What Happens If You Don’t Wait Six Weeks To Exercise After Having A Baby?

- Bleeding - Infection - Back pain - Urinary incontinence - Musculoskeletal issues

But there are some exercises that you can do as early as a few days postpartum!

Here is a list of 3 exercises you can start before 6 weeks 

Walking is the most underrated exercise you could perform immediately postpartum.

Walking

Kegel Exercises

Kegels are the best way to rebuild your pelvic floor, which decreases your risk of pelvic organ prolapse and urinary incontinence.

Diaphragmatic Breathing

This gentle and straightforward exercise teaches you the correct way to breathe by engaging your core muscles.

Box Squats

Box squats are the safest variation and one that you should be able to perform soon after delivery.

High Wall Sits

Wall sits are another favorite of mine as they really activate and develop almost all of the muscles in your thighs.

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Brittany N Robles, MD, MPH, CPT

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