Safely return to exercise after baby

Congratulations on your new baby! 

The first six weeks postpartum are universally considered a recovery period, no matter how you have given birth. Let’s approach postpartum with a strategy and care… to heal, recover quickly, and safely


Exercise after baby– Do you really need to wait 6 weeks?

One of the most common questions I receive is “When is it safe to return to exercise after childbirth?”

Well, it just depends what you mean by “exercise”, but specific exercises can be very beneficial to help your body recover right after childbirth, regardless of the way you gave birth. 

Of course, I’m not talking about exercises like running postpartum, jumping jacks, front planks or crunches!

Very gentle exercises based on abdominal breathing are hugely beneficial to awaken your core and pelvic floor muscles to progressively regain your strength, recover quickly, and properly.

The foundation needs to be laid

Most of the time women are told to wait for their doctor’s green light to resume exercise after baby… then at 6 or 8 weeks PP they think that they can simply jump back into whatever activity they want! 

But if you’ve already had a baby, you know that new Moms are actually doing many physical things before receiving the approval to return to activity and start postnatal exercise

I remember perfectly the constant breastfeeding sessions, getting up from bed 4 times a night, taking the stroller out of the car and then putting the car seat on the stroller, without mentioning caring for any other children as well. So obviously, at 6 weeks postpartum, your strength and core don’t just bounce back like magic! The foundation needs to be laid, and here, we’ll do just that. 

Exercise after baby– How to get started?

You’ll re-learn how to:

  • Use your diaphragm optimally, since it's no longer being pushed up (by baby)

  • Control your pelvic floor, since it has been extremely stretched and it's no longer supporting the weight of your baby

  • Engage your transverse muscles, since they're no longer undergoing extreme stretching.


Exercise after baby - From Birth to 8 weeks postpartum

Access to an online platform functioning like an app on your laptop or mobile device

An immediate postpartum survival guide with essential information about: 

  • Physical care

  • Emotional care

  • Nutritional care

Key information to:

  • Prevent devastating impacts on your ab mid-line and pelvic floor muscles

  • Prevent/diminish common aches and pains, Diastasis Recti, Incontinence

Exercise after birth – how to get started:

  • 0 to 3 weeks postpartum workout routines

  • 3 weeks to 6 weeks postpartum workout routines

  • 6 weeks to 8 weeks postpartum workout routines

  • A Suggested weekly workout schedule for each phase

Priceless and up to date information about Postpartum Fitness 

More than 30 exercises

Videos with audio and text description for each move

BONUS: Meals & snacks ideas

Any program updates and access for the foreseeable future

Exercise after Baby - From Birth to 8 weeks postpartum

Exercise after Baby - From Birth to 8 weeks postpartum


Exercise after baby - From Birth to 8 weeks postpartum

I try to keep things as simple as possible, but some helpful equipment includes:

  • a yoga mat

  • a chair

  • little pillows or yoga blocks

  • a yoga strap (or belt, or scarf)

  • nursing pillow or body pillow

0 - 1 - 2 weeks postpartum exercise

0 - 1 - 2 weeks postpartum exercise

exercise 3 weeks postpartum

exercise 3 weeks postpartum

3 - 4 - 5 weeks postpartum exercise

3 - 4 - 5 weeks postpartum exercise

6 weeks postpartum exercise

6 weeks postpartum exercise

Safely return to exercise after baby

Remember, your body needed 9 months to grow your baby, it now needs some nurturing and affection, to recover properly, and re-build fitness and strength.

immediate postnatal program

Pregnancy and childbirth are natural processes, but they can take a toll on our bodies, especially if we neglect this very sensitive immediate postpartum period. 

During the next few weeks, we'll focus on activation, not strengthening. I'll share exactly what I did to stimulate my own recovery, and I’ll guide you on the road to help your body heal and steer clear of the common mistakes too many new Moms make when they resume exercise after baby. The postpartum time period will fly by, and you’ll feel like yourself again, sooner than you think.

We don’t just bounce right back after giving birth

It’s so frustrating to see that many of us end up with a severe Diastasis Recti, pelvic floor function issues or postpartum back pain that could have been avoided with the correct guidance and postnatal exercise after pregnancy.

I wish every new Mom returned home with the postpartum tips and gentle exercises I’m about to share with you!

The 6 to 8 weeks following delivery are critical, not only for your short-term recovery, but also for your future as a mom, wife, women… and for potential future pregnancies!

Take care!

Every new mom will recover at a different rate with different postpartum symptoms. 

Make sure that you have talked with your Physician and received approval to follow this exercise program prior to beginning.

Exercise after Baby - The Mommy Body Bliss Immediate Postpartum Program

Exercise after Baby - The Mommy Body Bliss Immediate Postpartum Program

working out 2 weeks postpartum - exercise after baby

Additional programs: