Postpartum exercise: what to do and what to avoid

Postpartum Exercise: What to Focus On and What to Avoid

In my own postpartum journey, contrary to my expectations, I was reluctant to start exercising again. My body didn’t feel the same as it had before, my energy levels were low, and I was sleep-deprived. On top of that, I wasn’t sure where to start or how to move in a way that wouldn’t feel overwhelming.

At the same time, I was motivated to physically recover from the pregnancy and birth. I wanted to feel strong again, but I needed a gentle, intentional approach that respected my body’s healing process. That’s when I discovered Visceral Pilates, and it was a game-changer for me. It helped me rehabilitate in a conscious, mindful way, allowing me to reconnect with my body without pushing it too hard.

What is Visceral Pilates?

Visceral Pilates is a specialized form of Pilates designed to target deep core muscles and improve the connection between your body’s movement and internal organs. The term "visceral" refers to the organs in your abdominal and pelvic regions, which undergo significant changes during pregnancy and birth. Visceral Pilates focuses on gentle, precise movements that support your body’s natural healing process while improving strength, flexibility, and alignment.

How Can Visceral Pilates Help After Pregnancy and Birth?

Pregnancy and childbirth put a tremendous amount of strain on your core, pelvic floor, and overall posture. Visceral Pilates can help address these changes in several ways:

1. Core and Pelvic Floor Rehabilitation

One of the most significant benefits of Visceral Pilates is its focus on the transverse abdominis, the deep core muscle that acts like a natural corset for your abdomen. Pregnancy stretches this muscle, and Visceral Pilates works to gently re-engage it without causing further strain. It also strengthens the pelvic floor, reducing the risk of issues like incontinence or prolapse.

2. Promotes Healing of Diastasis Recti

Many women experience diastasis recti, a separation of the abdominal muscles, postpartum. Visceral Pilates uses controlled movements to help close this gap and rebuild functional strength in the core.

3. Improves Posture and Alignment

Pregnancy shifts your center of gravity, which can lead to poor posture and back pain postpartum. Visceral Pilates focuses on realigning your body, improving posture, and relieving tension in the neck, shoulders, and lower back.

4. Supports Organ Recovery

During pregnancy, your organs shift to make room for your growing baby. After birth, Visceral Pilates gently encourages these organs to return to their natural positions while improving circulation and reducing internal tension.

5. Encourages Mind-Body Connection

Postpartum can feel disconnected—your body doesn’t feel the same, and it’s hard to trust it again. The mindful movements in Visceral Pilates help you tune into your body, creating a sense of control and confidence in your recovery process.

Discovering Visceral Pilates made me realize that postpartum recovery isn’t about pushing your body—it’s about working with your body to rebuild strength and confidence. With this foundation in mind, let’s explore what to focus on and what to avoid as you begin your postpartum exercise journey.

Why Postpartum Exercise Matters

Exercise postpartum isn’t just about physical health—it’s about emotional and mental well-being, too. Movement can help:

• Boost mood: Exercise releases endorphins, which can ease stress and even help with postpartum depression or anxiety.

• Rebuild strength: Pregnancy and childbirth change your core, pelvic floor, and overall strength. Exercise helps restore these foundations.

• Increase energy: While it may feel counterintuitive when you’re sleep-deprived, gentle movement can reduce fatigue and improve your energy levels.

• Support healing: Done correctly, exercise can help your body recover from the physical demands of pregnancy and birth.

But it’s essential to remember that your postpartum body is not the same as your pre-pregnancy body. It’s healing, adapting, and still adjusting. Exercise during this time should be approached with patience and care.

When to Start Postpartum Exercise

Every body is different, so the right time to start moving depends on your individual recovery.

• Vaginal Delivery: Many women can begin gentle movement, like walking or breathing exercises, after 2-4 weeks, but always listen to your body. Generally, you will have to wait 6 weeks before starting physical rehabilitation. 

• C-Section Delivery: Recovery takes longer, as a C-section is major surgery. Most doctors recommend waiting at least 8 weeks before starting any physical activity, and even then, beginning gently.

Always check with your healthcare provider at your postpartum check-up before starting any exercise program.

What to Focus On

Postpartum exercise isn’t about jumping straight into high-intensity workouts. Instead, it’s about rebuilding strength gradually, with a focus on healing and functional movement.

1. Reconnect with Your Breath

Breathwork is the foundation of postpartum recovery. Pregnancy changes how you breathe, as your baby crowds your diaphragm. Deep breathing exercises help reconnect you with your core and pelvic floor, laying the groundwork for rebuilding strength.

• Try diaphragmatic breathing: Inhale deeply through your nose, letting your belly expand. Exhale slowly, engaging your core and pelvic floor by gently pulling your belly button inward.

2. Prioritize Pelvic Floor Recovery

Your pelvic floor has been through a lot, whether you had a vaginal birth or a C-section. Strengthening it is key to preventing or addressing issues like incontinence, back pain, or prolapse.

• Start with gentle pelvic floor exercises, like Kegels or pelvic tilts. If you’re unsure how to engage these muscles, consider working with a pelvic floor physical therapist for guidance.

3. Focus on Core Rehabilitation

Many women experience diastasis recti, a separation of the abdominal muscles, postpartum. Traditional core exercises like crunches can make this worse, so it’s important to focus on gentle movements that strengthen your deep core muscles.

• Begin with exercises like heel slides, bridges, or modified planks, all while maintaining proper core engagement.

4. Embrace Low-Impact Movement

Low-impact exercises are perfect for the early postpartum period, allowing you to build strength without straining your body.

• Walking is a simple yet effective way to ease back into movement.

• Postnatal yoga or Pilates focuses on alignment, flexibility, and gentle strengthening.

What to Avoid

While postpartum exercise is incredibly beneficial, there are certain movements and habits to steer clear of in the early stages to protect your healing body.

1. High-Impact Activities

Avoid running, jumping, or intense cardio workouts until your core and pelvic floor are strong enough to handle the impact.

2. Heavy Lifting

Your body is still healing, and lifting heavy weights too soon can strain your core and pelvic floor.

3. Crunches or Sit-Ups

Exercises like crunches or sit-ups can put excessive pressure on your abdomen and worsen diastasis recti. Focus on deep core exercises instead.

4. Overstretching

Hormones like relaxin, which loosen your ligaments and joints, remain in your system for several months postpartum. Overstretching can lead to instability or injury.

A Loving Reminder

Postpartum exercise is not about rushing or “fixing” your body—it’s about rebuilding strength, reconnecting with yourself, and honoring the incredible journey you’ve been through. Take things at your own pace and take your time! Listen to your body, and celebrate every small step forward. You’ve already done something amazing, and you’re stronger than you realize. 💕