Did you know that only 40% of women receive proper guidance about postpartum exercise from their healthcare providers? I sure wasn’t part of that lucky group! When I had my first baby, I felt completely lost about when and how to start moving my body again.
Let me tell you, those first few weeks after delivery were rough. My body felt like it belonged to someone else, and I was dying to feel strong again. But here’s the thing – jumping back into exercise too quickly can actually set you back months, and I learned that the hard way.
The Reality Check I Needed
About six weeks postpartum, I thought I was ready to crush my old workout routine. Boy, was I wrong! I attempted a basic plank and literally felt like my insides were going to fall out. That’s when I realized my core wasn’t just weak – it was completely disconnected.
The truth is, postpartum recovery isn’t just about losing baby weight. Your pelvic floor, abdominal muscles, and even your joints need time to heal and reconnect. I wish someone had explained this to me before I attempted that disastrous plank!
Starting Small: My First Month Back
After that wake-up call, I started with the basics. And I mean really basic – like, embarrassingly basic. My first “workout” was literally just learning to breathe properly again while engaging my core.
Here’s what actually worked for me in those early weeks:
- Gentle walks around the block (even 5 minutes counted!)
- Pelvic tilts while watching TV
- Wall sits for 10-15 seconds
- Modified cat-cow stretches
I started with just 10-15 minutes every other day. Some days I felt great, other days I was exhausted from being up all night. That’s totally normal, by the way – your energy levels are going to be all over the place.
Building My Postpartum Exercise Routine
Around 8 weeks postpartum (after getting cleared by my doctor), I slowly started adding more movement. The key word here is slowly! I made the mistake of doing too much too soon with my second baby, and it took me even longer to recover.
My go-to routine became a mix of:
- Core rehabilitation exercises – Not crunches! I’m talking about gentle core activation and breathing exercises
- Strength training – Light weights, bodyweight exercises, focusing on functional movements
- Cardio – Walking, swimming when possible, dancing with the baby
- Flexibility work – Yoga, stretching, especially for my tight hips and shoulders
I learned that consistency beat intensity every single time. Twenty minutes three times a week was way better than one crazy hour-long session that left me wiped out for days.
The Emotional Side Nobody Talks About
Here’s something that caught me off guard – exercise became my therapy. Those 20-30 minutes were sometimes the only time I felt like myself again. Not just “mom,” but Valery.
There were days when I cried during my workouts. Happy tears, frustrated tears, overwhelmed tears – you name it. Exercise gave me a safe space to process all those crazy postpartum emotions. Plus, those endorphins? They’re like magic for the baby blues.
What I’d Do Differently
Looking back, I wish I’d been more patient with myself. I was so focused on “getting my body back” that I forgot to appreciate what my body had just accomplished. Growing a human is pretty incredible work!
I also wish I’d invested in a few sessions with a postnatal exercise specialist early on. They can help you identify issues like diastasis recti (abdominal separation) or pelvic floor dysfunction that might need special attention.
Your Body, Your Timeline
Listen, every woman’s postpartum journey is different. Some of my friends were back to running 5Ks at 12 weeks postpartum, while others needed a full year to feel strong again. Both are completely normal!
The most important thing is listening to your body and not comparing yourself to others. Social media makes it seem like everyone bounces back immediately, but that’s just not reality for most of us. Give yourself grace, start slow, and celebrate small victories.
Remember to always check with your healthcare provider before starting any exercise routine postpartum. They know your specific situation and can give you personalized guidance.
Keep Moving Forward, Mama
Starting a postpartum exercise routine doesn’t have to be perfect or Instagram-worthy. It just has to be yours. Whether that’s a 10-minute walk or a full workout, you’re taking care of yourself, and that matters.
Your body did something amazing, and now it’s time to help it feel strong and capable again. Take it one day at a time, and remember that every little bit of movement counts. You’ve got this!
Want more real talk about postpartum life and wellness? Check out more honest stories and tips at Valery Teddybear – because we’re all figuring this out together, one messy day at a time.
