When Can I Start to workout After Having a Baby | MUTU System

If you’ve clicked on this article, you’re probably ready and raring to workout after having a baby.

You just want to feel like you again and get some normality back, right?

It’s totally okay to want to workout again, but whatever your goals are, you need to ensure your post-baby fitness and recovery plan is right for your own personal situation.

There are no one-size-fits-all rules to returning to exercise after you’ve given birth.

That’s why the 6-week sign off seems ridiculous to me. So many women are not ready by this point, even if you had a straightforward birth and uncomplicated pregnancy. You need to rebuild the foundation core and pelvic floor strength first, before you jump back in at the deep end. 

Rush back too soon without properly rehabilitating, and you might cause issues. 

So here are the rules and the ideals for returning to exercise after having a baby:

C section or complicated vaginal delivery. At the very least 10 weeks before embarking on any form of exercise. It starts with just slow, low impact core and pelvic floor work.

Normal vaginal birth. No complications. Medical advice is 6 weeks, but our advice is to ensure that you feel stable enough and if you do, start with very low impact core and pelvic floor work before anything else. We aren’t saying you can’t go for a run again, we’re just saying build the foundations first before you go for a 10k run. Check out our running guidelines here, if you are a runner!

Avoid high impact exercise until you’ve focused on core and pelvic floor strength. Your body will thank you in the long run. 

See a women’s health PT or physiotherapist. This isn’t accessible to all women, although we believe it should be, but a women’s health PT will be able to assess you in-person, and determine when you can return to the exercise and do the sport you love again. See our directory of women’s health PT.

Always seek approval from your doctor, but listen to your body as well. You may have gotten the all clear, but listen to your body. If it doesn’t feel right, back up and focus on core work, or ask for a referral to a physio or PT.

If you’re thinking about returning to exercise, post-baby, seek advice from a medical professional first. MUTU System will help you to slowly rebuild strength so you can do whatever you want to do. 

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