Recover First
Every postpartum is different because every birth and recovery is different. Don’t work on anyone else’s timeline. Six weeks is arbitrary: it could be less or more time to feel like moving your body with intention. If you feel like a wreck, take some more time. If your body feels good, challenge it and see how you feel afterward. Keep soreness to a minimum for the first couple of months.
Strength + low-impact cardio work well
Babies require a lot of mama’s attention in the first few weeks, so workouts must be sharp and short. Walks (with or without baby) are a great way to start rebuilding cardio and can be alternated with short-strength workouts on other days. Ideally, three walks and two to three strength sessions per week work best.
Follow a Program
The last thing you need is thirty minutes to work out and not know what you’re doing. Even if you write the program yourself, keep it to three to five exercises, eight to twelve reps, for two to four sets. Simple is effective, and consistency is king. Stick with this program for at least six weeks, adding more reps and weights as you strengthen. Write down your results as you go to track progress.
Have Support
Some recoveries are seamless. Others can have some speed bumps, so having knowledgeable professionals to consult with like pelvic PTs and pre/postnatal coaches can be super valuable if issues arise. Highly recommend seeing a PT especially if you had a c-section or had any tearing or pelvic floor issues during pregnancy.
Trust the Process
If you are consistent, you will make progress. Don’t overcomplicate it. Eat protein, move your body, and recover as much as you can.
