Working out post-pregnancy can be … intimidating.

Your body has gone through mega changes, and no matter how well you kept up with your prenatal yoga classes, it’s likely going to look and feel a lot different than it did pre-preggo. Going to the gym for the first time in your postpartum body can feel bigger than giving birth (well, almost). We get it: We’ve been there!

You know what? That’s okay. 

Your body just spent 40 weeks growing a baby, and no one expects you to bounce back right away. Whether you’re eager to get back into a gym routine or are dreading postpartum exercise, we’re here for you.

Keep reading for all of our tips to ease back into exercise after birth.

Maybe you were a gym rat before becoming a mom, and you can’t wait to hit the gym again. How soon you can start working out after giving birth depends on a few factors, and you should definitely talk to your Ob/GYN or healthcare provider before getting on the regular exercise train.

These factors include:

Talk to your doctor about what sort of timeline is right for you. Once they give you the go-ahead, you can start figuring out what type of postpartum exercise feels best.

Once you’ve been cleared to exercise, you might be tempted to jump right back into your old gym routine. Start slow and be patient with yourself — your body has just gone through an incredible transformation, and it needs time to heal. 

Experts at the American College of Obstetricians and Gynecologists (ACOG) recommend beginning with gentle exercises, such as walking or stretching. See how these gentle movements feel before you gradually increase the intensity as your body becomes stronger.

These experts also suggest attending postpartum exercise classes or working with a personal trainer or physical therapist who specializes in postpartum fitness. These professionals can help you develop a safe and effective workout routine that takes into account your postpartum recovery and targets the muscle groups that may have atrophied the most during pregnancy.

Many new moms use Kegel exercises to strengthen their pelvic floor muscles post-delivery. It may sound bizarre, but imagine squeezing the inner walls of your vagina like a fist — that’s a Kegel. (Perhaps you used Kegels to strengthen your muscles leading up to delivery, in which case you already know the drill.)

Other exercises commonly used to recover from labor and delivery include the happy baby yoga pose and the pelvic tilt exercise. Talk to your Ob/Gyn or another healthcare provider to find out if incorporating these exercises into your postpartum exercise plan is right for you. Pelvic floor exercises should be approached with caution. 

And above all, remember to listen to your body and rest when needed. If you feel pain or discomfort while exercising, stop immediately and consult with your doctor.

Maybe for you, the hardest part about getting back into an exercise routine isn’t figuring out where to start but finding the motivation to start in the first place. Going to the gym can be intimidating in general, let alone when you’re literally recovering from giving birth! After a vaginal delivery, the last thing you want to do is get back up on the proverbial horse — an exercise bike. 

If you’re anything like us, having clothes that make you look and feel good can be hugely motivating to get to the gym. Think of it like an investment: You’ve stocked your wardrobe with maternity workout clothes, and now you need to put them to good use.

One of our favorite ways to hit the gym is in a good pair of leggings, such as the Ultimate Before, During and After Leggings. These lightweight leggings are designed with everything you need in mind. The bamboo blend fabric is moisture-wicking and ultra-soft, while the supportive waistband can fold below or over your tummy, whatever feels most comfortable to you. 

The fabric is also Oeko-Tex Certified and C-section safe, AKA no uncomfy rubbing, no matter how many pilates classes you take in them. Practical AND comfy? That’s everything we need in a pair of leggings, whether for physical activity or watching TV. 

Or maybe you want something a bit cooler. In that case, check out the Ultimate Before, During & After Bike Short — everything we love from the Ultimate Leggings, now in bike short form. You’ve basically turned pushing the stroller into a runway-ready ensemble.

They provide the perfect amount of compression to keep everything tucked in while supporting your tummy and freeing up your legs to SWEAT. Consider your gym shorts found. Low-impact exercises have never had such a high-intensity style. 

If you’ve been feeling a bit more, well, busty since becoming pregnant, you’re not alone. According to ACOG, it’s normal to go up a cup size or two, especially if you choose to breastfeed after giving birth.

While this is a completely normal experience, it can also be a bit of a pain once you decide to start working out again. Invest in a few high-quality bras that properly fit and support your mama tatas, especially if you’re breastfeeding.

We specifically love the Skin to Skin Bra for this purpose. The lack of hardware and poking underwires make it easy to work out in, as does the ballet neckline and Pima cotton blend fabric. And it provides just the right amount of compression to keep everything held in tight, no matter how many squats or sit-ups you do. 

PS: Abdominal exercises should be approached slowly. All those weeks carrying around that cute baby of yours can weaken abdominal muscles. Go slow and be kind.

If you’re breastfeeding, you may find yourself dealing with leakages — and we’ve got a solution for that, too. We developed our Anti-Leakage Pads to fit into your bra for maximum breast milk absorption and minimal disruption to your life. 

Leakages can happen anywhere, including at the gym, but with these in your back pocket (and your sports bra), you’ll never have to worry about spotting through your shirt again the next time you reach down to pick up a dumbbell. 

These anti-leakage pads come with a reusable cloth pouch for easy storage and are both durable and ultra-soft, meaning you don’t have to worry about chafing on your already-sensitive nips. In other words, they’re your new breastfeeding BFF.

Speaking of leakage, incontinence isn’t an uncommon side effect, even after the most healthy pregnancy and delivery ever. If your repetitions are getting interrupted when you have to leave the gym ASAP, simply stow some extra undies in your bag. Urinary leakage after birth is totally normal. 

Getting back into a workout routine postpartum can be a great way to support your health and fitness. But more important than bouncing back post-baby is finding a workout routine that supports YOU — even if that means getting back into fitness at a snail’s pace. 

Being the best mom you can be means taking care of yourself just as much as you take care of your little one. You might feel pressure to lose the baby weight or get back in the gym immediately. 

Unfortunately, those pressures are all too common. But that doesn’t mean you have to listen to them. Listen to your body instead, and go as fast or as slow as you need to feel good about your workout routine. 

Incorporating other self-care practices into your life is also essential. Even though you’re a new mom and clearly have a lot on your plate, it’s critical to find a little bit of time for yourself. 

Take 15 minutes to put on a face mask before bed, for example, or fill up the tub with a soothing Bath Soak after your little one goes down for the night. Send some love to your back muscles. Even if your lower back isn’t acting up, a relaxing bath can lead to better sleep. 

Postnatal exercise is a part of self-care, but it’s not the only thing you should be doing to take care of your body and your mental health. Little things like these practices can make a huge difference in your overall well-being. 

Getting back to the gym postpartum can be intimidating. But with the right clothes, the right support system, and the go-ahead from your doctor at your check-up, you’ve got this in the bag.

No matter what your postpartum exercise routine looks like, making exercise a goal after giving birth makes you a supermom in our books. You’ve got this, babe — and we’ll be cheering for you every step of the way. 

 Sources:

Exercise after pregnancy: How to get started | Mayo Clinic

Exercise After Pregnancy | ACOG

What OEKO-TEX® Labels Mean and Why They Matter | Oeko-Tex

Changes During Pregnancy | ACOG