For years, new moms have been told to wait six weeks before returning to any form of exercise after giving birth. This blanket recommendation is outdated and, for many women, unnecessary. While rest and recovery are absolutely essential in the early postpartum period, the idea that movement should be entirely off-limits does more harm than good.
The Problem With the 6-Week Rule
It’s Not Evidence-Based: The six-week timeframe comes from traditional medical checkups, but there’s little scientific basis for the idea that all movement before this time is dangerous. Recovery timelines vary based on factors like delivery type, fitness level, and overall health. New studies also now show that early (2-3 weeks) and moderate physical activity does not contribute to any increased issues with the pelvic floor.
It Contributes to Deconditioning: Prolonged inactivity can lead to loss of strength, stability, and endurance, making it harder to return to movement later on. Gentle, intentional exercise in the early postpartum period can help maintain muscle function and promote circulation. Plus, moms of more than one child need to move!
It Ignores Mental Health Benefits: Many new moms struggle with being overwhelmed, feelings of anxiety, and postpartum depression. Movement and exercise—even in small doses—has been shown to improve mood and mental well-being, helping moms feel more like themselves during a challenging time.
It Overlooks Individual Recovery: While some women may need more rest due to complications, others might feel ready to begin light movement within days of giving birth. A more personalized approach is key.
Beneficial Exercises for the First 6 Weeks
The goal in the first few weeks postpartum is to reconnect with your body, restore core and pelvic floor function, and ease back into movement safely. Here are some simple exercises to get started:
Gentle Activation & Breathwork
Diaphragmatic breathing: Lie on your back, knees bent, and place your hands on your ribs. Inhale deeply through your nose, allowing your ribs to expand, then exhale fully, letting your stomach fall, while gently engaging your core.
Pelvic floor connection breath: Coordinate your breath with gentle pelvic floor engagement. On an exhale, imagine drawing your pelvic floor up and in, then fully release on the inhale.
Foundational Strength & Mobility
Glute bridges: Lying on your back with knees bent, lift your hips while engaging your glutes. Lower slowly.
Side-lying leg lifts: Strengthen hip stabilizers by lifting and lowering your top leg while lying on your side.
Mini squats: Stand with feet hip-width apart and lower as deep into a squat as able.
Walking: Start slow and gradually increase duration as comfort allows.
Gentle Progressions
Full squats: Stand with feet hip-width apart and lower into a squat, keeping your core engaged.
Modified side planks: Begin with knees bent, propping yourself up on your forearm, and hold for a few breaths.
Wall push-ups: Stand arms-length from a wall and perform gentle push-ups to regain upper body strength.
Longer walks with varied terrain: Increase distance and add gentle inclines to build endurance.
An Important Note
All the above exercises are very general. If you maintained an active pregnancy, you will likely be able to return to more difficult exercises sooner. The most important thing to remember is that there is not an unsafe exercise during pregnancy or this postpartum time, just exercises that your body is or is not ready for.
A More Balanced Approach
Instead of an arbitrary six-week rule, a better approach is to listen to your body, consult a knowledgeable pelvic floor specialist, and progress gradually. Movement should be healing and supportive—not rushed or forced. By easing into gentle exercises early on, you can set yourself up for a stronger, healthier return to fitness in the months ahead.
If you're unsure where to start, making an appointment with a pelvic floor physical therapist can provide personalized guidance and reassurance. The key is to honor your body’s unique recovery process while staying connected to movement in a way that feels good.
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