You’ve brought a human into the world, navigated the first six weeks of recovery, and your doctor has given you the go-ahead to start moving again. If you’re feeling ready and excited to reconnect with your body through a workout routine, we’re here to support you every step of the way.
We’ve partnered with our incredible KICBump Health Expert and Physiotherapist, Ash Mason, to guide you through everything you need to know about postnatal workouts, focusing on those crucial postnatal stomach exercises that build a strong foundation for your recovery.
How soon can I start postnatal exercises after birth?
A common misconception about returning to exercise after having a baby is that the standard six-week check-up from your doctor is a green light to jump back into your old routine. In reality, this ‘clearance’ simply means your body has healed from the birth itself and you can begin a gentle and gradual return to exercise.
The pressure to 'bounce back'
Society often places a great deal of pressure on new mothers to ‘bounce back’ after giving birth. It’s completely normal to notice that your body has changed—and that you’ve changed—and to want a piece of your old life back, whether that’s your fitness, your routine, or your sense of self.
However, it's important to remember that if the first six weeks are about recovering from the birth (a single event), your body also needs time to recover from the pregnancy—a nine-month journey of incredible change.
There is no ‘bouncing back.’ Everyone’s return to exercise will look different. Your journey will be influenced by many factors, including your fitness before pregnancy, your birth experience, and how you’re recovering both physically and mentally.
It's also worth noting that if you are breastfeeding, the hormones that increase tissue flexibility during pregnancy are still present. This means your risk of injury may be slightly higher, making a gentle approach even more important.
What are the best postnatal exercises to start with?
The best approach is to start with exercises that rebuild foundational strength in your core and pelvic floor. The KICBUMP Postnatal Program is specifically designed to be a gradual, progressive plan to help you return to exercise safely.
Completing this program helps you feel confident and prepared to return to regular KIC workouts, knowing you’ve built the strength needed for a healthy postpartum recovery.
What are the risks of doing too much too soon?
Returning to high-impact exercise without adequate postnatal abdominal exercises and pelvic floor strength can increase the risk of:
- Pelvic Organ Prolapse: This occurs when one or more pelvic organs (like the bladder, bowel, or uterus) descend into the pelvic cavity, causing a sensation of heaviness or bulging. It is estimated that over half of all women in Australia who have had a child experience some level of prolapse.
- Incontinence: This happens when the pelvic floor isn't strong enough to manage impact, leading to leakage.
- Musculoskeletal Injury: Pushing your body too hard before it's ready can lead to strains and other injuries.
Focusing on a slow and gradual return to exercise is the best way to minimise these risks.
How do I return to my regular workout routine?
While some people may feel ready to progress to low-impact training before completing the full KICBump Postnatal Program, it’s essential to have good abdominal control and pelvic floor strength first. For many, a return to regular KIC workouts around 4-6 months postpartum is a realistic and safe guide.
No matter where you are in your postnatal journey, always listen to your body. Start slowly and progress gradually.
If you ever feel unsure, we recommend seeking advice from a Women’s Health Physiotherapist who can provide tailored guidance for your return to exercise.
Ready to start your journey? We’re with you. Explore our physio-led postnatal workouts with a seven-day free trial of KIC.
Frequently Asked Questions
Q: What are the safest postnatal ab exercises?
A: The safest postnatal ab exercises focus on deep core activation. These include pelvic tilts, gentle heel slides, and bird-dog variations. It's crucial to avoid traditional crunches or sit-ups until your core has fully recovered and any abdominal separation (diastasis recti) has healed.
Q: How do I know if my pelvic floor is strong enough for exercise?
A: A good starting point is to see if you can perform 10 fast pelvic floor contractions, hold a contraction for 8-10 seconds, and maintain a gentle hold for 60 seconds without pain or leaking. For a full assessment, a consultation with a Women’s Health Physiotherapist is highly recommended.
Q: Can I do postnatal stomach exercises if I had a C-section?
A: Yes, but your recovery timeline will be different. It’s essential to wait until your incision has fully healed and you’ve been cleared by your doctor. Start with very gentle core breathing exercises and scar massage (once approved) before progressing to other postnatal stomach exercises.
