Postnatal Pregnancy Exercise Guidelines

image of mom and baby for postnatal exercise articleNote: the recommendations given here are assuming you have already spoken to your doctor and been given approval to return to exercise. If you haven’t, please do so before starting any exercise program. Also, if you have not yet delivered your baby, check out prenatal exercise programs

Guidelines (from the American College of Obstetricians and Gynecologists) for exercising after you deliver your baby: 

How Quickly Can You Start?

  • Some of the same conditions exist in your body 4-6 weeks after delivery, so start slowly. Listen to your body and don’t do too much too soon. Speak to your doctor if you have any questions.
  • If you had any cutting in delivery, your time before starting intense exercise will be longer.
  • If you were active prior to delivery, you should be able to start sooner, if not, you may have to wait longer and start slower.

Other Considerations

  • Easy stretching only for the first months as your tendons and ligaments are still hyper flexible.
  • Kegel exercises (20 repetitions) should be performed twice daily

Warning: If you feel any pain or experience heavier than normal bleeding, stop exercising and consult with your doctor.

Now, once you are cleared and ready to hit it, here are the highest rated postnatal exercise programs.

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Mike Caton