At home post pregnancy workout

Kate Phillips, a women’s health and pelvic health physiotherapist explains how to safely return to exercise after having a baby. Kate demonstrates five exercises that you can try at home.

We all know exercise is one of the best things we can do for our ongoing health. But, for those who have recently given birth, Kate says it is better to go slowly rather than launch straight back into it.

“Our bodies go through a lot of changes during pregnancy,” Kate says. “To bring your body back up to the strength it was, particularly your pelvic floor muscles, a gradual approach is recommended.” Below are some ways that Kate suggests you can safely return to exercise.

Returning to exercise safely

Kate encourages people to resume low-impact exercises from around six weeks after giving birth. Whether this is walking, cycling, or swimming, Kate suggests starting slowly and building up for the best results.

“When we say build-up, for walking as an example, that can be either through your speed or distance or by doing more hills and inclines,” Kate says.

Likewise, when returning to the gym Kate suggests using the treadmill or cross trainer for walking before taking on faster movement. If you want to resume weight training, start with bodyweight exercises and gradually add in light hand weights.

High impact activities

Kate says it takes at least 12-16 weeks for your pelvic floor to strengthen, which is why it is recommended to wait 3-4 months – and to have your pelvic floor assessed – before you consider a gradual return to higher impact activities such as running, jumping or netball.

For an assessment of your pelvic floor muscles and for personal instruction on returning to exercises, book an appointment with a Women’s Health Physio.

It is best to have your pelvic floor and abdominal separation and engagement assessed by a women’s health physiotherapist before trying these exercises. You should be able to maintain nice steady breathing throughout. If you find you are holding your breath or struggling, then it may be a sign to start with easier movement or stop.

Pregnancy and Parent Support

Extra health care and wellbeing support that you might need during pregnancy and after your baby is born.

Read more

Posted: Sep 20 2022


The information contained here is of a general nature and does not take into account your personal medical situation. The information is not a substitute for independent professional medical advice and is not intended to diagnose, treat, cure or prevent any disease or used for therapeutic purposes. Should you require specific medical information, please seek advice from your healthcare practitioner. Health Partners does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided. While we have prepared the information carefully, we can’t guarantee that it is accurate, complete or up-to-date. And while we may mention goods or services provided by others, we aren’t specifically endorsing them and can’t accept responsibility for them.

© Copyright Health Partners. 2024 All Rights Reserved.

Health Partners is committed to providing quality and affordable health care, and we value our members and our obligation to protect your privacy. As part of our responsibility in protecting your privacy, from time to time we review our policies to ensure we are meeting our obligations. We have recently made some updates to our Privacy Policy. Please click here to view the Health Partners Privacy Policy.

Contact Us

1300 113 113 Sat 9am - 1pm

Send us a message

Contact options and opening hours

View all