You’ve had your six-week check-up, your doctor has “cleared” you for exercise and you’re ready to feel like yourself again.
But here’s the thing: your six-week check-up is not a green light to return to what you were doing before becoming pregnant – at least, not without some important steps first.
In the fitness world, I often say: “There is no one-size-fits-all return to exercise for mums.” What worked for your sister, friend, or Instagram influencer may not work for you and that’s okay. Your recovery is yours alone.
Let’s unpack what safe, effective postpartum exercise looks like and how to know when (and how) your body is truly ready.
There is no one-size-fits-all return to exercise for mums... Your recovery is yours alone.
Your 6-week check-up is not the end, it’s the beginning
It’s a common misconception that once you’ve seen your GP or obstetrician at six weeks postpartum, you’re free to jump back into your pre-baby workouts.
Here’s the truth: this check-up is simply a marker of normal postpartum progress, it’s the end of your postpartum medical care, not a comprehensive postpartum assessment. It doesn’t evaluate your pelvic floor, your abdominal wall or your readiness to lift, jump or run.
Think of it as the start of your rebuild from the inside out process.
So, when can you start moving?
Movement can begin as soon as you feel ready – start with gentle, restorative movement rather than high-intensity workouts. In the early days, your focus is best on:- Diaphragmatic breathing
- Gentle pelvic floor activation (with rest and relaxation!)
- Walking and mobility (as energy allows)
- Mindful reconnection to your core and body
Rebuilding from the inside out
Your postpartum body has changed. Whether you had a vaginal delivery or a c-section, your abdominal wall and pelvic floor have gone through a lot. And while everybody heals at its own pace, healing doesn’t happen immediately, it takes time.
A well-designed postnatal program will:
- Prioritise pelvic floor and core rehabilitation
- Focus on posture, breath, and control
- Build strength and endurance gradually
- Honour your energy, sleep and emotional state
Your return to exercise and movement is not just about what exercises you do, but how and when you do them.
What to avoid in the early months
There’s no universal list of exercises to avoid postpartum, but there are some red flags that should always be considered. These include:
- Running, jumping and high-impact exercise too soon
- Heavy lifting that your PF can’t cope with
- Crunches, planks, or deep twists without pre-screening
- Group classes or gym programs that don’t screen for birth history or symptoms
Always weigh risk vs reward. If you’re unsure, ask yourself: “Is this movement supporting my recovery or pushing me past it?” Building your body progressively over time is key in any exercise environment and even more so postpartum.
Individual factors to consider
- Your birth experience: vaginal or c-section, tearing, episiotomy, instrumental birth
- Your pregnancy: exercise level, pelvic or back pain
- Your symptoms: leaking, heaviness, separation, pain
- Your energy: sleep deprivation, feeding, emotional wellbeing
- Your mindset: pressure to “bounce back” vs desire to feel strong again
- Any of these can (and will most likely) influence the timeline and structure of your training.
Every mum’s return-to-exercise journey is unique.
When is your body actually ready?
There’s no magic day or week that signals full readiness. Instead, look for:
- Symptom-free basic movement
- No signs of incontinence, heaviness or doming at your abdominal wall
- Improved posture, breath, and pelvic floor/core coordination
- Mental readiness and stable energy
- Clearance and guidance from a Pelvic Health Physio
Which brings us to one of the most important points…
Why every mum should see a Pelvic Health Physio (PHP)
Your pelvic floor is an internal muscle and no one, not even the most qualified trainer, can assess its function from the outside.
Research shows that up to 60% of women think they’re doing a correct pelvic floor contraction when they’re actually pushing down instead of drawing up. That’s a scary thought when you consider how many mums return to high-intensity exercise, heavy strength training or challenging Pilates movements under the assumption that “everything is fine.”
Your pelvic floor is an internal muscle and no one, not even the most qualified trainer, can assess its function from the outside.
A PHP can:
- Assess strength, endurance, coordination and prolapse
- Identify overactivity (hypertonic muscles)
- Teach correct activation and relaxation
- Guide your return to movement safely and confidently
If you only do one thing postpartum, make it to book an appointment with your local Pelvic Health Physio – search for one in your area here – https://mumsafemovement.com/physios/
What to look for in a postnatal trainer or class
Not all Personal Trainers or Group Fitness Instructors are equipped to work with postpartum women, no matter how friendly or motivating they are.
Here’s what to look for:
- Qualifications – have they done a credible pre & postnatal certification?
- Questions they ask – do they ask about your birth experience, pelvic floor, symptoms? Or just if you’ve had your 6-week check-up?
- Collaborations – Do they work with a PHP or refer you when needed?
- Conversations – Are they normalising conversations about pelvic floor, leaking etc and then supporting you to get help or are they normalising and ignoring any signs and symptoms you mention?
A great trainer, coach or instructor will honour and normalise your experience, guide your recovery and focus on rebuilding.
In conclusion
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Jen Dugard
Jen Dugard is the founder and creator of MumSafe™️ – the go-to website for mums to connect with Personal Trainers who are certified, experienced,and work in partnership with Pelvic Health Physiotherapists. She is on a mission to ensure all women are safely and effectively looked after when they become mothers.
Visit www.mumsafemovement.com to learn more and find your local trainer.
