Postpartum workout, what is safe before going back to workout.

Sharing is caring!
  • 18


Hello there, welcome to Ultrasoundfeminsider, this post is going to be about” Workout, while and after pregnancy” all you need to know to go back in shape as soon as possible but in a safe way, I hope you’re having an amazing day, so let’s begin…

This post contains affiliate links, meaning that if you purchase any product using my direct link I receive a small compensation at no extra cost to you, if you like to have more information you can visit my disclaimer page.

woman drinking water while standing beside her bike
Photo by The Lazy Artist Gallery on

Pregnancy is a precious stage for all women, unfortunately gaining weight is inevitable and losing those extra pounds can be difficult for some of us.

It is scientifically proven that the exercise is very important in all stages of human being, pregnancy and postpartum is not the exception, keeping your body active during and after the pregnancy can be crucial to lose those extra pounds after, always remember during the Pregnancy and after the delivery check with your doctor if there is no contraindication for you to exercise.

First lets review some Medical reasons why you might not be able to exercise while pregnant.

Pregnancy already puts women in a vulnerable physical state, and some medical conditions can threaten a pregnancy. Conditions such as vaginal bleeding, high blood pressure or pre-eclampsia, and preterm labor contractions can warrant the cessation of all work activities. If you are having twins or multiples, your pregnancy is naturally high-risk, so the doctor may take more precautions with your activities. If you are diagnosed with an incompetent cervix or there are complications with the placenta, the doctor will likely insist on complete bedrest, as these two conditions can have fatal consequences for your unborn child.

A previous history of stillbirths, miscarriages or preterm births can put your pregnancy at a higher risk than if your medical history were clean. If you are older than 35, and drink or use drugs during pregnancy, then your pregnancy may fall into the high-risk category as well. Your pregnancy may even start normally but turn high-risk at a later stage. Any of these high-risk conditions could cause your doctor to order bedrest.

Sharing is caring!

pregnancy and postpartum workout

But if there is no medical reason for you to rest, then keeping yourself active is a great way to go back in shape after you have the baby.

What Exercises are Safe During Pregnancy?

Most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it.

The safest and most productive activities are swimming, walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics (taught by a certified aerobics instructor). These activities carry little risk of injury, benefit your entire body, and are beneficial for giving birth as well.



After you have your baby you want to go back in shape as soon as possible, well I have bad news for you!!! that’s not possible as you gain weight gradually that’s exactly what’s going to happen now, but a good nutrition and workout routine is going to take you where you wanna be.

How soon after delivery can I start exercising?

The American College of Obstetricians and Gynecologists (ACOG) says it’s okay to gradually resume exercising as soon as you get the go ahead from your doctor, and as long as you feel up to it. Your provider may want you to wait until your six-week postpartum checkup to see how you’re doing first.
Generally, if you exercised throughout your pregnancy and had a normal vaginal delivery, you can safely do light exercise like walking, modified push-ups, and stretching within days of giving birth as long as you’re not in any pain.

How do I get started, and which workouts are best for new moms?

Start slowly with a low-impact aerobic activity, such as walking. As you regain strength, you can increase the length or number of walks.
If you had a C-section, check with your provider first and expect to wait until you recover from your operation before beginning an exercise program. A C-section incision takes at least several weeks to heal, and it may be some time after that before you feel like working out. However, walking at an easy pace is encouraged because it promotes healing and helps prevent blood clots and other complications.


Keep in mind that many women develop a gap between their abdominal muscles as their belly expands during pregnancy and labor, a condition called diastasis recti.

The gap may or may not fully close after delivery, but in most cases it doesn’t cause any short or long term problems.

Take it easy on your abdominal muscles and don’t do any traditional sit-ups or crunches for the first several months after delivery, these put too much stress on those muscles and aren’t effective for rebuilding abdominal strength.

Instead, ask your fitness instructor with expertise in prenatal exercise to show you gentler exercises for strengthening your abs. Good postpartum abdominal exercises should minimize stress on your lower back and midline.

What are some ways to start exercising?

When you are ready to start exercising, walking is a great way to get back in shape. Walking outside has an added bonus because you can push your baby in a stroller. There are special strollers made for this kind of activity, but using a regular stroller is fine.

What are some guidelines I can follow when I begin exercising after pregnancy?

Aim to stay active for 20–30 minutes a day. When you first start exercising after childbirth, try simple postpartum exercises that help strengthen major muscle groups, including abdominal and back muscles. Gradually add moderate-intensity exercise. Remember, even 10 minutes of exercise benefits your body. If you exercised vigorously before pregnancy or you are a competitive athlete, you can work up to vigorous-intensity activity. Stop exercising if you feel pain.

How should I prepare for my workout?

As you get ready for your workout, follow these steps:
*Wear loose-fitting clothing that will help keep you cool.
*If you are breastfeeding, feed your baby or express your milk before your workout to avoid any discomfort that may come from engorged breasts.
*Wear a bra that fits well and gives plenty of support to protect your breasts.
*Have a bottle of water handy and take several sips during your workout.

Take a look on this routine:


Some recommended products that can be very helpful for you on your Postpartum workout, good luck!!!

Ok guys, this is the end of this post I hope you learn something new today, do not forget to check the other categories on my blog for Mom/women Health and week by week pregnancy ultrasounds, as always thanks for visiting and I hope to see you next time.

Zadi XO





Ultrasound sonographer for many years and mommy of 2 boys, I love my kids therefore I love what I do, help other women to achieve a healthy and successful pregnancy is my goal.


  1. I like how you cover many subjects for pregnant moms issues❤ If I ever had a baby ,inshallah, I’m sure I will check your blog on a daily basis lol
    Keep it up💕

  2. Thank you so much Nassima

  3. My pleasure Zadi😊

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.