Everyone congratulates you after having a baby—high fives all around! But, as the first few weeks pass, you may start noticing that your body not only feels different but also looks different. This is completely natural and normal. The key? Listen to your body and avoid rushing back into exercise too soon.
When can you start exercising again?
If you had any complications during pregnancy or birth, consult your GP or specialist before starting any exercise. Getting a green light from a health professional is essential, both for physical safety and peace of mind.
Everyone’s recovery rate is different. Even with a smooth birth, your body might need more time to heal, especially if you had a c-section. This may extend your recovery and the time before you can safely re-engage in exercise. But don’t worry, this doesn’t mean no movement at all. Start gently with stretching and light movement. At MD Health, we can create a programme tailored to you, guiding you through controlled exercises in a safe, supported environment.
What to focus on: strength and stability
You might hear that you need to “focus on strength,” but what does this mean post-baby? Pregnancy and childbirth can weaken core and pelvic floor muscles, so it’s essential to rebuild these areas. Gentle Pilates-based exercises can support recovery, along with simple moves like bridges and pelvic tilts, which are easy to do at home.
Gradually incorporating strength training can help you feel more capable. Start light, with resistance bands, small weights, and reformer Pilates to build overall strength safely. Low-impact cardio can also be valuable—consider swimming, cycling, or brisk walking as you feel stronger. At MD Health, we introduce these steps at your pace, helping you regain strength without overwhelming your body.
Self-care: rest and patience are key
Your body is still healing, so rest is crucial. Listen to its cues and don’t push too hard—you’d rather rest than risk injury, which could keep you out of exercise altogether.
Start small. Setting achievable goals can prevent feeling overwhelmed post-pregnancy. Remember, returning to a pre-pregnancy state isn’t a race. Progress may be slower than you expect, and that’s okay. Focus on how you feel rather than just physical changes. Each step forward, no matter how small, is progress to be proud of.
Returning to exercise after pregnancy can be a rewarding journey when done with care, patience, and support. Embrace the changes, honour your progress, and let your body lead the way.
If you’d like to find out more about our tailored programmes CLICK HERE
Do you have any questions?
Call us on (03) 9857 0644 or (07) 3505 1494 (Paddington)
Email us at admin@mdhealth.com.au
Check out our other blog posts here
Our clinical staff would be happy to have chat if you have any questions.
Take the first step to a healthier you!
Would you prefer for someone to contact you regarding booking your Initial Physiotherapy appointment, Initial Exercise Physiology, Initial Osteopathy session or FREE Full Body Assessment*?
Or do you have any other enquiry about our services at MD Health?
Please fill in this form and someone from MD Health will be in touch with you soon.
Alternatively please call us on 03 9857 0644 (Kew East), 03 9842 6696 (Templestowe), 03 8683 9442 (Carlton North) or 07 3505 1494 (Paddington) to book now!
For all new clients who wish to come in for a one-off, casual or adhoc basis for Physiotherapy or Exercise Physiology the Initial Physiotherapy or Initial Exercise Physiology appointment is a paid service.
** The 13 Week Clinical Pilates Program at MD Health is not a lock in contract and you are not required to attend for the full 13 weeks if you do not wish.
Get In Touch
