Want to know my 5 tips to return to exercise safely after giving birth?

Returning to exercise after having a baby can feel overwhelming. Your body has gone through major changes, and rushing back into workouts might cause injury or delay recovery. The good news is that with the right approach, you can rebuild strength and confidence safely. Here are five practical tips to help you get moving again without risking your health.

Training with a certified mumsafe trainer ensures safe postpartum exercise

1. Train with a certified and registered mumsafe trainer

One of the safest ways to return to exercise is to work with a certified mumsafe trainer. These professionals understand the unique needs of postpartum bodies. They can tailor workouts to your recovery stage, focusing on rebuilding core strength, pelvic floor health, and overall fitness without pushing too hard. This personalized guidance reduces the risk of injury and helps you progress confidently.

2. Listen to your body and start slow

Your body will tell you when it’s ready to move more. Start with gentle activities like walking, stretching, or pelvic floor exercises. Avoid high-impact or intense workouts until you feel strong and pain-free. Pay attention to any discomfort, especially around your abdomen or pelvic area, and adjust accordingly. Slow and steady progress is key.

3. Focus on pelvic floor and core strength

Pregnancy and childbirth affect your pelvic floor muscles and core stability. Strengthening these areas supports your posture, reduces back pain, and prevents issues like incontinence. Incorporate exercises such as pelvic tilts, bridges, and gentle abdominal engagement. A mumsafe trainer can show you the correct techniques to avoid strain.

Postpartum exercise tools like resistance bands and yoga mats support gentle strength building

4. Prioritize rest and recovery

Your body needs time to heal after birth. Make sure to get enough sleep, eat nourishing foods, and stay hydrated. Rest days are just as important as workout days. Overdoing exercise too soon can lead to fatigue or setbacks. Balance activity with plenty of recovery to support your overall well-being.

5. See a women's Health Physio

Returning to your pre-pregnancy fitness level takes time. Seeing a women's health physio can help to speed that up. They are our eyes on the inside and can guide us to where you are at without the guessing work. Book in your 6 week check with one now and make that your 1st step. Remember, every step forward is progress, and your body is adapting to a new chapter.