Getting Back to Exercise After Birth - Where to Start
New mum life is wild, isn’t it? One minute, you’re in a love bubble, completely absorbed in your baby, and the next, you’re wondering if you’ll ever sleep again. Then, at some point, another thought creeps in: “How do I even start moving my body again?”
First things first, you don’t need to “bounce back.” You don’t need to rush into intense workouts or try to be the exact same person you were before pregnancy. Because let’s be real, you’ve been through a lot. But if you’re missing movement, missing feeling strong, or just missing you, you deserve to ease back in on your own terms.
When is the Right Time to Exercise Again?
There’s no magic timeline for returning to movement after birth. While the standard guidance says you can start exercising after your six-week check, every pregnancy, birth, and recovery journey is different. Some mums feel ready at six weeks, others need months before they even think about training again. Both are completely normal.
Instead of focusing on when you should start, ask yourself:
Have I had my six-week check? Always get medical clearance before returning to structured exercise.
Have I seen a Women’s Health Physio? Not essential, but highly recommended to check your pelvic floor, core, and overall recovery.
How do I feel physically & mentally? Sleep, energy levels, mood, and even how baby is doing all play a role.
Where to Start: Gentle Mobility & Core Connection
The goal isn’t to jump straight back into intense training, it’s to reconnect with your body, build strength safely, and support your recovery. A great way to start is with a simple postpartum mobility and strength routine that focuses on breathwork, core activation, and gentle movement.
Try this simple routine:
Core Connection Breath - Lying on your back, seated, or on all fours
Glute Bridges - 10 reps
Heel Slides or Marches - 5 reps per side
Floor Angels - 8 reps
Clamshells - 8 reps per side
Adductor Rocks - 5 reps per side
Mini-Plank Rocks - 10 reps
Cool Down - Seated glute stretch & hip flexor stretch
This will help ease tension, improve mobility, and begin rebuilding core strength in a way that feels good without overdoing it.
Building Strength Postpartum
Once you’re ready for more, the next step is to focus on strength and stability, because let’s be honest, motherhood is physically demanding. You’re constantly lifting, carrying, and moving in ways you probably never did before. Strength training helps support your body through all of this, making everyday movements feel easier and reducing the risk of aches, pains, and injuries.
Key areas to focus on:
Glutes - For stability and lower back support
Core & Pelvic Floor - To rebuild strength and improve posture
Full-Body Strength - To feel strong and capable in daily life
The Importance of Support
Postpartum exercise should be safe, progressive, and tailored to you. Working with a coach trained in postnatal recovery can help you:
Build strength in a way that supports healing
Improve mobility and core connection
Feel confident and empowered in your workouts
It’s About More Than Just Exercise
Recovery isn’t just about workouts, it’s about everything else too:
Rest & sleep (as much as you can!)
Nourishing food to support healing
A solid support system, because you don’t have to do it alone
By easing back into movement in a way that works for you, you’ll build strength, confidence, and feel good in your body again without burnout.
Ready to start moving again?
Join SheStrong Pre/Postnatal Small Group PT (Dublin D8/D12) - Stay active and strong during pregnancy or rebuild your fitness postpartum in my small group classes. These sessions focus on safe, effective exercises tailored to your stage of pregnancy or postnatal recovery.
Start SheStrong Back to Strength On-Demand Programme - Rebuild your strength with this postnatal course designed for women 8+ weeks postpartum. Featuring at-home strength and mobility workouts, this programme helps you regain energy and confidence.