17/02/2026
Better late than never… Was meant to post this last week then Mum life happened 💁🏼♀️
( 5 weeks postpartum)
No jumping back into the gym for me, without rebuilding foundation!
The first six weeks postpartum, the focus should be on gentle recovery, re-engaging deep core muscles, and healing, rather than high-intensity fitness. During this period, you are building a foundation for a safe return to the gym later, focusing on pelvic floor strength, posture correction, and light, low-impact movements.
Focus on
- pelvic floor and deep core :( Diaphragmatic Breathing, Kegels, Pelvic Tilts and Transverse Abdominis (TA) contractions
- Gentle mobility and strength: Daily walking, Clamshells ,cat and cow stretch, lifting baby, then progressing to body weight controled & slow exercises .
Exercises to avoid
- High intensity, e.g. running it, jumping, tennis.
- Situps and heavy abdominal work
- Heavy, lifting e.g. weightlifting
- Swimming
Get your six week clearance before resuming any of the above , stop if any activity causes pain, pulling or increases bleeding and remember, everybody’s postnatal journey is different 🤗
