Frequently Asked Questions
Answers to the most common postpartum fitness queries.
When can I start exercising after giving birth?
For uncomplicated vaginal deliveries, gentle movements like walking and pelvic floor breathing can start within days. However, you should wait until your 6-week postpartum checkup to be cleared by your doctor before resuming traditional workouts or higher intensity exercises. C-sections may require a longer wait.
Is it normal to leak urine when I run or jump?
While it is common postpartum, it is not "normal" and should not be accepted as a lifelong condition. Leaking is a sign of pelvic floor dysfunction (often weakness or excessive tightness). We strongly recommend consulting a Pelvic Floor Physical Therapist.
Can working out affect my breast milk supply?
Moderate exercise does not negatively impact milk volume or composition. However, intense exercise coupled with inadequate caloric intake or dehydration can reduce supply. Ensure you are drinking plenty of water and eating sufficient calories.
When can I do sit-ups or crunches again?
Sit-ups and crunches put excessive pressure on the linea alba and pelvic floor. It is best to avoid them entirely in the first few months postpartum, especially if you have Diastasis Recti, focusing instead on deep core activations like the TVA.
Why does my lower back hurt during workouts?
During pregnancy, your center of gravity shifts, often causing an anterior pelvic tilt. Postpartum, a weakened core fails to support the spine adequately. Focus on rebuilding deep core strength and practicing neutral posture.
Are planks safe?
Full planks exert immense gravitational pull and internal pressure on a healing abdominal wall. Modified planks (on knees or elevated against a wall) are safer, but only if you can maintain tension in your core without coning.
What does "coning" or "doming" mean?
Coning refers to a visible bulge protruding along the center line of your abdomen during exertion. It indicates that the pressure in your abdomen is exceeding the strength of your core connective tissue, meaning the exercise is too advanced for your current healing stage.
How long will it take to get my pre-baby body back?
Recovery is not about bouncing back to an old state, but rebuilding a new, strong foundation. It took 9-10 months to grow a baby, and it can take at least that long (if not over a year) for tissues to fully heal, hormones to normalize, and stamina to return.