Congratulations on successfully completing the marathon known as childbirth! For the past 9+ months, you conceived, carried, delivered and brought a tiny human into the world. Whether they made their grand entrance through the birth canal or via C-section, it’s important to remember that your body has undergone a major physical transformation.


Postpartum bodies often need special care to heal completely.


One of the most common questions we get from new moms is when it is safe to resume exercise. The urge to jump in feet first and plow full steam ahead to regain your pre-pregnancy body quickly may be tempting… but it isn’t the best strategy in the long term. Postpartum bodies often need special care to heal completely.

The American College of Obstetrics and Gynecology recommends new mothers resume regular physical activity and exercise 6 weeks after vaginal delivery and 8 weeks after a C-section. While we agree easing into regular physical activity is wise, we also recommend giving extra love to the pelvic floor, which, among other things, stabilizes your lower back and provides a strong foundation for the rest of your core.


Resist the urge to do too much too soon. Bouncing back from baby is going to take time to fully heal.


Keep reading to learn our top tips and recommendations for a safe and effective way to rebalance the body and regain strength, vitality and energy!


Slow and Steady Wins

This tip can’t be over-emphasized! Resist the urge to do too much too soon. Like it or not, bouncing back from a baby is going to take “a minute” to heal fully, and not honoring that can set you back. The pregnancy hormone relaxin drops after birth but can remain in your system for several months, making you more susceptible to injury. We recommend embracing “what is” rather than focusing on “what was.” You may surprise yourself and become even stronger and fitter than you were before.


Restore the Pelvic Floor

Depending on your birthing story – that is, whether your labor was long, quick, complicated, or surgical – chances are, you will need to restore your pelvic floor. So, what exactly is the pelvic floor? The pelvic floor consists of muscles and connective tissue that stretch from the pubic bone to the tailbone, creating a base of support for the organs above it. While having a vaginal birth makes you more susceptible to prolapse and incontinence (leaking), those who had C-sections aren’t immune either (remember, you carried the weight of a watermelon around with you for several months). Moreover, abdominal surgery will leave scar tissue, which will also need some extra TLC. Exercises like Fluid Spine and Pretzel are great for mobilizing scar tissue in the lower abdomen.

Check out our Pelvic Floor program for more great exercises to support this key muscle group and restore proper blood flow.


Postpartum Posture

Our bodies are amazing shapeshifters! Many postural changes occur during pregnancy, and as any new mom can attest, don’t just “snap back.” Think of the kyphotic (hunched) position your upper back and shoulders are forced to take when feeding (especially breastfeeding) your little bundle or standing with your baby on one hip to keep a hand free (we are expert multi-taskers, after all!) These repetitive motions will influence the body’s overall resting posture – which, you guessed it, can “throw a spine off.” Moreover, poor spinal alignment can zap our much-needed energy reserves! Essentrics restores the spine’s natural curves through strengthening and rebalancing exercises designed to counteract these newly acquired postures that compromise overall alignment, helping relieve back pain and giving you a boost of much-needed energy!


Ab Rehab

While the joy of motherhood is undeniable, it also comes with a huge adjustment period. Although the urge to do crunches may be strong, they can damage the core during this crucial rebuilding stage. What’s more, even a minor Diastasis Recti (abdominal separation) can get worse with the wrong type of exercise. Gentle core strengthening exercises like Kicks, Alphabet, and targeted moves for the pelvic floor are better choices to help you rebuild strength, restore posture, and rebalance the entire body from head to toe.

The gentle, yet effective exercises found in Essentrics will nurture your body’s postpartum needs, helping you regain strength and thrive!

Contributing Writer Lisa Mozo


Stream our Postnatal Collection on Essentrics TV!

View Collection

Start your 14-day Free Trial