Tips for a Strong + Safe Postpartum Fitness Journey

Feb 17

Welcoming a baby into the world is a life-changing experience, and your body goes through significant adjustments. Whether you're looking to regain strength, boost energy levels, or simply ease back into some movement, a gentle and structured approach is key. Here are some essential tips to help you navigate postpartum exercise safely and confidently.

1. Listen to Your Body

The most important thing to remember is that every postpartum journey is different. Some women feel ready to start gentle movement within a few weeks, while others may take longer. Before jumping into any workouts, tune into how your body feels. Start with breath-work, pelvic floor activation and mobility exercises before progressing to strength training or cardio. The Early Weeks program on the Team Bump app can guide you through these concepts.

2. Get Clearance from Your Doctor

Most healthcare providers recommend waiting until around six weeks postpartum before resuming structured workouts. However, this can vary depending on your birth experience. Whether you had a vaginal birth or a C-section, your doctor can guide you on when and how to start safely. If you feel ready, you can start with the Early Weeks section of Team Bump prior to your 6-week appointment to ensure you’re moving and breathing correctly.

3. Start with Core + Pelvic Floor Exercises

Pregnancy and childbirth put a lot of stress on your core and pelvic floor muscles, so rebuilding them should be the first priority. Foundational workouts focusing on deep core engagement, breathing techniques and gentle strength-building to help support your recovery.

Try starting with 360 breathing, pelvic tilts, and glute bridges to reestablish your core connection. These exercises help improve posture, reduce back pain, and prepare you for more dynamic movements later on.

4. Focus on Low-Impact Workouts

Jumping back into high-intensity exercise too soon can lead to injuries or setbacks. Instead, focus on low-impact movements that build strength and endurance gradually, including workouts that emphasise controlled strength training, mobility work, and functional movements designed for new mums.

5. Be Kind to Yourself

Postpartum recovery isn’t a race. Some days, you may feel strong and ready to move, while others, you’ll need rest—and that’s okay! Consistency is more important than intensity. If you follow a program that allows you to choose workouts based on your energy levels and availability, making it easier to stay active even with a busy schedule.

6. Stay Hydrated and Nourished

Your body is still recovering and may be adjusting to breastfeeding, so keeping up with hydration and proper nutrition is essential. Fuel your workouts with balanced meals, including proteins, healthy fats, and complex carbs to sustain your energy levels.

7. Enjoy the Process

Exercise should make you feel good, not pressured. Moving your body is a way to rebuild strength, boost your mood, and support overall well-being.

With Team Bump, you have access to expert-led postnatal workouts designed for home use, allowing you to rebuild your fitness at your own pace.

Ready to start? Download the app today and begin your journey to feeling strong and confident again.