This is a common question, when it’s been such a LONG TIME since you’ve been able to reach your toes.

Have a quick think about the following:

  1. How active were you before you got pregnant?
  2. How active were you during pregnancy?
  3. How challenging was your birth experience?

The more active you were before and during pregnancy, the sooner you’ll be able to get moving again after birth.

Here are some GUIDELINES to follow to help you get back to exercise after pregnancy, although please keep in mind that SPECIFIC medical advice is the most important thing to follow. If in doubt, visit your GP, obstetrician or one of our physiotherapists may be able to help.

0-6 Weeks after birth

Your body needs to rest, so gentle walking 5-10 minutes every second day will be enough at this point. If you’ve had a C-section, avoid pushing a pram during this time while your stitches heal.

6-12 Weeks after birth

You should have your 6 week check up around now, and as you gradually start feeling better, you may feel ready to start doing a bit more. Progress through the following levels, spending approximately 4-6 weeks at each level, and only progressing when you feel comfortable and ready.

Level 1:

Walking – treadmill, or outdoors with your pram if it feels comfortable, start slow

Pilates – Make sure it’s post-natal appropriate, like our Mums & Bubs Pilates

Yoga – Make sure it’s post-natal appropriate


Level 2:



Body weight exercises

Baby carrying classes

Level 3:

Light-moderae weights

Gym classes

Running/aerobics – if your pelvic floor is strong enough

Things to AVOID:

  • Exercising if anything hurts, including pain from stitches, or back pain, wrist pain etc
  • Exercising when tired, which may make you clumsy or at risk of injury
  • Exercising too hard too soon. Build up gradually, and give your body time to recover, particularly in the first 6 months after birth.

Every single one of you has had a different experience during pregnancy. You will also have had different experiences giving birth, whether it was super quick, a marathon event, or an unexpected c-section.

These things will affect how quickly you’ll be able to recover and get back to exercise, so don’t try to rush back. Enjoy taking extra rest time when you can (yes NAPS are the BEST!).

If you’re struggling with what exercises can you do after child birth, book in to see one of our physiotherapists through our simple online booking