How do I safely start exercising after birth?

Bottom lineSafely start exercising after birth by beginning with walking and pelvic floor exercises within days of an uncomplicated vaginal birth, then gradually rebuilding your core before higher-impact work; wait for clearance (often around 6 weeks) after a C-section or tear, hold off on running until your pelvic floor is ready, and stop for pain, returning bleeding, or leaking - seeing a physio if problems persist.

You can start gentle activity soon after an uncomplicated birth and build up gradually. The key is to let your body heal first and progress at your own pace - check with your clinician, especially after a C-section or complicated delivery.

Start gentle and early

• Walking and pelvic floor exercises can usually begin within days of an uncomplicated vaginal birth
• Add gentle core and stretching as you feel ready
• After a C-section or tear, wait longer and get clearance, often around your 6-week check

Build up gradually

1. Begin with short, low-impact sessions
2. Rebuild your pelvic floor and deep core before higher-impact work
3. Progress to moderate activity as strength returns
4. Aim to return to your usual routine over weeks to months, not days

Listen to your body

• Stop and check in if you have pain, heavy or returning bleeding, or leaking urine
• Hold off on running and high-impact exercise until your pelvic floor and core are ready - rushing risks injury and incontinence
• If you have a tummy gap (diastasis recti), favor core-safe exercises and seek physio guidance

When to get advice

See a women's health physiotherapist if you leak urine, feel heaviness or a bulge, or have ongoing core weakness.

Femora helps you ease back into activity by tracking how your body responds as you rebuild strength after birth.