Frequently asked questions (FAQs)

When can I start exercising postpartum?

Most women can start gentle exercises like walking a few days after delivery, but wait until your 6-week postpartum check-up before starting more intense workouts.

Is it safe to do abdominal exercises after giving birth?

Yes, but avoid traditional crunches. Focus on gentle core strengthening exercises like pelvic tilts and modified planks

What is diastasis recti and how does it affect my workouts?

Diastasis recti is the separation of abdominal muscles, often seen post-pregnancy or from abdominal strain. Avoid traditional core exercises and heavy lifting; instead, focus on gentle core-strengthening exercises like pelvic tilts and modified planks. Consult a physical therapist for personalized recovery plans to safely strengthen your core.

How can I check for diastasis recti?

Lie on your back, lift your head slightly, and feel above and below your belly button for a gap or separation between the muscles.

How often should I work out postpartum?

Start with 2-3 times a week and gradually increase to 4-5 times, listening to your body and progressing as you feel comfortable.

Can I lose weight while breastfeeding?

Yes, but ensure you are consuming enough calories and nutrients to support milk production and overall health.

What are some safe postpartum cardio exercises?

Walking, swimming, and low-impact activities like cycling are great options.

How can I strengthen my pelvic floor?

Practice Kegel exercises, which involve tightening and holding the pelvic floor muscles for a few seconds before releasing

When can I start running postpartum?

Wait until your healthcare provider gives you the green light, usually around 12 weeks postpartum, depending on your recovery.

How can I fit exercise into my busy schedule with a newborn?

Incorporate short, effective workouts, like 10-15 minute sessions during nap times, or involve your baby in workouts like stroller walks.

Are there specific exercises I should avoid postpartum?

Avoid high-impact activities, heavy lifting, and exercises that cause abdominal strain until you’ve regained strength and stability.

What’s the best way to start strengthening my core?

Begin with gentle exercises like pelvic tilts, deep belly breathing, and bridge exercises.

Can I do yoga postpartum?

Yes, gentle postpartum yoga can help with flexibility, relaxation, and core strength. Avoid intense poses until you’ve regained strength.

How important is hydration for postpartum fitness?

Very important, especially if you are breastfeeding. Drink plenty of water to stay hydrated and support your body’s recovery.

What should I eat to support postpartum fitness?

Focus on a balanced diet rich in lean proteins, whole grains, healthy fats, and plenty of fruits and vegetables.

How can I stay motivated to work out postpartum?

Set small, achievable goals, track your progress, and celebrate your successes. Joining a mom-and-baby fitness group can also provide support and motivation.

Can I lift weights postpartum?

Yes, start with light weights and gradually increase as your strength improves. Focus on proper form and avoid straining.

Is it normal to feel tired during postpartum workouts?

Yes, it’s normal to feel fatigued, especially in the early weeks. Listen to your body and rest when needed.

What should I do if I experience pain during a workout?

Stop immediately and consult your healthcare provider to ensure you’re not overexerting yourself or causing injury.