Exercising After Childbirth
Safely and Gradually Rebuild Your Strength with Switch
If you’ve recently given birth and want to start exercising again, it’s important to give your body enough time to recover. Exercising after childbirth isn’t about getting back to your previous fitness level as quickly as possible. It’s about gradually rebuilding your strength, cardiovascular fitness, and overall resilience.
At Switch, we support women every day as they recover from pregnancy and childbirth. With tailored workouts, we help you return to exercise safely, confidently, and at a pace that suits your body.
When Can You Start Exercising After Childbirth?
One of the most common questions is: When can you start exercising after giving birth?
For most women, this is between 6 and 10 weeks postpartum, depending on your recovery, the type of delivery, and any medical advice from your healthcare provider.
The process of returning to exercise after pregnancy is essentially the reverse of scaling back during pregnancy. In many cases, the final workout that felt comfortable during pregnancy provides a good starting point for your first sessions after childbirth.
Your return to training should be gradual and progressive. Taking the time to rebuild properly is essential. Increasing the intensity too quickly can lead to issues such as pelvic floor dysfunction, abdominal muscle problems, or lower back pain.
If you’re experiencing symptoms such as urinary leakage, a feeling of heaviness in the pelvic area, or persistent abdominal discomfort, we recommend consulting a pelvic health physiotherapist before returning to exercise.
What Does a Postpartum Recovery Workout Look Like?
After childbirth, the focus is on a gradual return to exercise. Your body needs time to rebuild strength in the muscles, tendons, ligaments, and pelvic floor.
Cardiovascular Training
Rebuilding your cardiovascular fitness starts with low impact activities such as incline walking and cycling. Once these feel comfortable and don’t cause any symptoms, rowing can be introduced.
By focusing on rebuilding strength before increasing the intensity of your cardio training, your muscles, ligaments, and pelvic floor have the opportunity to become stronger. Incline walking also provides a cardiovascular training stimulus similar to running, but with significantly less impact on the pelvic floor.
After approximately eight weeks of consistent training, and once your body is ready to tolerate higher impact, running can gradually be reintroduced.
Strength Training
Alongside cardio, strength training plays a crucial role in postpartum recovery.
By gradually rebuilding strength in a controlled way, your muscles, tendons, ligaments, and pelvic floor have the opportunity to recover and become stronger.
During the first stage of recovery, the focus is on using light weights, mastering proper technique, and progressing gradually, with special attention to:
- Core-stability
- Side abs
- Glutes
- Pelvic floor training
Pelvic Floor Recovery After Childbirth
The pelvic floor plays a vital role in your return to exercise after pregnancy.
Symptoms such as urinary leakage, a feeling of heaviness, or downward pressure during exercise may indicate that your body is not yet ready for the current level of training.
That’s why, at Switch, we always build your workouts up gradually and work with you to ensure your training matches what your body is ready for at each stage of recovery.
Exercises targeting the rectus abdominis (the “six-pack” muscles) are generally reintroduced from around 12 weeks postpartum, provided your recovery is progressing well and you are not experiencing any symptoms or discomfort.
Prioritize Sleep and Recovery
One factor that is often overlooked during postpartum recovery is sleep.
Interrupted nights can affect how quickly your body recovers and how much training it can handle. That’s why it’s completely normal to feel strong and energetic one day, while your body may need more rest and a lighter workout the next.
Exercising Safely After Childbirth at Switch
Recovering after childbirth is not a race. By staying consistent and exercising within your own limits, you create the strongest foundation for a safe and lasting recovery.
At Switch, we guide you step by step as you rebuild your strength, cardiovascular fitness, and confidence in your body. Our trainers tailor every workout to your stage of recovery, energy levels, and any symptoms you may be experiencing, ensuring each session matches what your body is ready for.
Whether you’re already a member, trained with us during your pregnancy, or are looking for professional guidance to help you get back into exercise after giving birth, we’re here to support you.
Have questions, concerns, or would like some personal advice? Feel free to speak to one of our trainers or book a trial session. Together, we’ll help you build a strong, fit, and confident recovery. 💪👶